Le recipe yenzelwe labo bantu abenza ukudla ukuze banciphise isisindo ngoba yakhiwe ngezinto ezingakukhulisi, ngokufaka lokhu kulungiselela uzonikeza umzimba wakho inani elincane lama-calories.
Uma ukukulungiselela njengokuchazwe ngezansi, ungadla nokudla okunothile, okuhlukile okungafakwanga kakhulu kwimenyu yokudla okwenziwa ngabantu. Kubalulekile ukucacisa ukuthi ngeke ukwazi ukudla ngokweqile lokhu kulungiselela ngoba ngale ndlela uzofaka amakhalori ngobuningi obukhulu.
Izithako:
»2 kilos chard.
»Ama-clove ayi-4 egayiwe.
»3 abamhlophe bamaqanda abashayiwe.
»Izipuni ezintathu zikafulawa.
»300g. ushizi we-salut uthathe imichilo.
"Uwoyela
"Usawoti.
"U-Oregano.
»I-Provençal.
»Iminqumo egxiliwe yaba yimichilo.
Ukulungiselela:
Okokuqala kuzofanele ubilise i-chard, ususe uketshezi bese ulisika. Ngemuva kwalokho kufanele ususe i-chard negalikhi epanini ngenani elincane lamafutha, uma usuphekiwe engeza ufulawa nenkathi yokunambitha ngosawoti, i-oregano neProvençal, kufanele uxube kahle ukuvumele kuphumule imizuzu engama-20.
Endaweni yokubeka amalungiselelo, engeza abamhlophe bamaqanda noshizi uhlanganise kahle. Bese uthatha isikhunta sepudding, usigaye ngamafutha bese ufaka konke ukulungiselela. Ekugcineni kuzofanele upheke uphudingi imizuzu engama-40. Kuzofanele uyiphake ibanda, ungayihlobisa ngeminqumo.