- i-rice quinoa-1 indebe
- Ityuwa kunye nomsi womhlaba - Ukutya
- ioli yomnquma - 2 1/2 iisupuni
- i-fillet ye-tilapia - i-Grams ayi-450
- ama-paprika - 3/4 amathisipuni
- Ikhukhamba yesiNgesi - 1 indebe
- Basil - 1/3 Iikompo
- I-Feta ushizi - 1/3 indebe
- ijusi elimnandi lemon - ii-2 teaspoon
1. Susa isikhumba kwi-fillet ye-tilapia, usike intlanzi ibe ngamaqhekeza angama-8. Ikhukhamba yesiNgesi yinqumle into enkulu. Ukuphazamisa i-Feta ushizi. 2. Yongeza i-quinoa, iikomityi ezimbini zamanzi kunye ne-1 teaspoon yetyuwa epanini encinci. Yizisa ekubiliseni ngokushisa okukhulu. Ukunciphisa ukushisa ukuya kwiphakathi kwaye upheke ade amanzi aphephe, malunga nemizuzu eyi-15. Beka i-riino quinoa kwisitya kwaye uvumele ukupholisa imizuzu emi-5. 3. Kwi-pan enkulu yokucoca, ukufudumala kwe-1/2 ithisipuni yesoyile yemifuno phezu kobushushu obuphakathi. Yomisa intlanzi, ufafaze ityuwa, umnyama omnyama kunye ne-paprika. Iiflanzi zentlanzi zentlanzi malunga nemizuzu engama-4, ejika phakathi kokupheka. 4. Hlanganisa ikhukhamba elisikiwe, i-basil, i-Feta ushizi, i-1 ithispoon ye-oli yemifuno kunye nejisi yemonisi kwisitya. 5. Yongeza i-quinoa kwaye udibanise. Ixesha kunye neetyuwa kunye nepilisi. 6. Hlula i-quinoa phakathi kwamacwecwe, faka iintlanzi phezulu uze usebenze ngokukhawuleza. Ukuba unqwenela, uyihobise isitya ngeesitela zemon.
IiNkonzo: 4