John Myers
Tse ka Hare
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metsoako
- Metsoako ea metsi:
- 160 g Hlama e butsoitseng ka botlalo
- 10 g Lehlo
- 500 ml Sebaka
- 3 tbsp Sirapo ea beet
- Lisebelisoa tse ommeng:
- 330 g 6 lijo-thollo tse mahareng
- 140 g Oatmeal e omileng
- 200 g Peo ea soneblomo
- 18 g letsoai
- 1 penya Schabziger clover kapa 1 teaspoon bohobe linoko
litaelo
- Kaha ke na le leloala la ka la phofo, ke ntse ke etsa liteko tse ngata ka kichineng hajoale. Lijo le phofo hona joale li lula li le haufi 'me u ka fapana haholo ka mefuta ea lijo-thollo. Kahoo ha ke sa tlameha ho ea reka lijo tsa ka ho Demeter. ‘Me bohobe bona bo entsoe maobane, batho ba re ho ithorisa hoa nkha, empa ka ‘nete ke re e batla e phethehile hape e potlakile haholo ho e lokisa.
- Kopanya metsoako ea mokelikeli hantle hammoho ho fihlela tsohle li tsoakane. Beha lisebelisoa tse omeletseng ebe u eketsa mokelikeli. Hlohlelletsa ntho e 'ngoe le e' ngoe ka mochine oa lijo ka metsotso e 10. Hlama ke mushy haholo, empa ena ke ntho e nepahetseng ho e etsa.
- Beha hlama ka pane ea ho baka e nang le pampiri ea ho baka, e boreleli 'me ue tlohele hore e phomole ka lihora tse 1.5. Nakong ena, lijo li ka ruruha hantle.
- Fafatsa bohobe ka metsi 'me ue behe ka ontong e batang' me u bulele ontong, e lumelle hore e chesoe ka likhato tse 170 'me u chese hora e le 1.
- Ka mor'a hora ea ho baka, tlosa bohobe ka pan 'me u chese metsotso e meng e 10. Tlosa ontong 'me u phehe bohobe ka metsotso e 15 ka mocheso o setseng. Joale bula onto hanyenyane e le hore mongobo o ka baleha. Etsa hore bohobe bo phomole bakeng sa metsotso e meng e 15 le onto e butsoe hanyenyane.
- Ntša bohobe ka ontong 'me u bo tlohele bo pholile ka ho feletseng.
Nutrition
Ho sebeletsa: 100gLikorolo: 176kcalLikhabohaedreite: 18.9gLiprotheine: 9.2gMafura: 6.9g
