John Myers
Tse ka Hare
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metsoako
- 400 g Phofo ea Rye
- 300 g Phofo e tsoetsoeng
- 250 g E ngotsoe, fatše
- 4 El Oat bran
- 1 Tl Sugar
- 2 Tl Letsoai la Nasturtium, tlhahiso ea hau
- 30 g Hlama e bolila, e omisitsoeng
- 25 g Tomoso e ncha
- 2 El Setlama asene
- 400 ml Metsi a futhumetseng
- 4 El Peo ea soneblomo
litaelo
- Ke ile ka hlohlelletsa hlama e bolila ka metsing a futhumetseng 'me ka e tlohela hore e eme nakoana
- Ke phehile fatše spelled ka metsi a seng makae, ela hloko palo e boletsoeng ea metsi
- Beha phofo ka sekotlolo, hammoho le spelled grist le peo ea soneblomo, metsi, tomoso le hlama e bolila, tšela metsi a foofo holim'a eona, eketsa tsoekere, letsoai sebakeng se seng. A re eme ka metsotso e ka bang 10, u se ke ua lebala asene. Ebe o kopa hantle. Ha nako e ntse e feta, hlama e tla ba airy haholoanyane.
- Ebe o e tlohela ka ontong ka likhato tse 35 bonyane hora. Hlama e ke ke ea bōptjoa, kahoo e tlameha ho kenngoa ka pane ea ho baka. Joale e ke e tsohe hape ka ontong, hoo e ka bang halofo ea hora.
- Ebe u ntša 'me u koahele ka lesela' me u chese setofo ho likhato tse 220. Kenya sekotlolo sa metsi ka ontong. Ebe o chesa bohobe ka likhato tse 220 ka metsotso e ka bang 20. Ebe o fokotsa mocheso ho likhato tse 190 'me u phehe metsotso e meng e 50. Ho nka nako e telele ka ontong ea ka.
- Ebe u beha holim'a terata 'me u tlohele bohobe bo phomole. Kamehla ke bolela nako ea ho itokisetsa ntle le ho tsamaea.
Nutrition
Ho sebeletsa: 100gLikorolo: 326kcalLikhabohaedreite: 57.6gLiprotheine: 10.8gMafura: 5.3g
