John Myers
Tse ka Hare
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metsoako
Kalamari
- 2 Li-tubes tsa squid
- 3 Li-clove tsa konofolo
- 1 Anyanese
- Oli ea Chili
- 1 tsp Rasel Hanout
- 1 tbsp Lerumo
- Letsoai la leoatleng
- 1 Splash Lero la lemone le sa tsoa hatelloa
- Pepere e ntšo ho tloha leloaleng
Bethe ea paprika
- 2 Pelepele e khubelu
- 80 g Mahepu
- 1 penya Pelepele e tsubang
- 1 tsp Letsoai la tlhapi
- 0,5 tsp Chili peista
Lemon bulgur
- 1 Cup bulgur
- 2 likotlolo metsi
- Khauta ea lemone
- Letsoai la leoatleng
- Sugar
- 1 tsp Coriander e omisitsoeng
litaelo
Mehele ea Calamari
- Hloekisa 'me u hlatsoe li-tubes tsa squid, u li khaole ka mehele e lekanang ebe u fetola phofo. Ebola konofolo le onion, u li khaole hantle 'me u li fufulele ka oli ea chilli ka rasel hanout - eketsa li-squid rings' me u li halika ka nakoana (metsotso e seng mekae feela, ho seng joalo e tla ba thata). Sula hantle 'me u behelle ka thōko holim'a poleiti ea preheated.
Bethe ea paprika
- Hlakola paprika 'me u e khaole - e e tšele ka pane ea calamari, e noe ka ho fafatsa sauce ea tlhapi, phofo ea paprika, paste ea chilli le tsoekere e nyenyane le letsoai - ha li-cubes tsa paprika li ntse li le monate, li qhibiliha ka yogurt. Koahela ka bokhutšoane 'me nako ea ho latsoa.
Lemon bulgur
- Kopanya bulgur le lemon zest, pinch ea tsoekere, letsoai la leoatle le coriander 'me u bosose ka linoelo tse peli tsa metsi ka metsotso e 8.
- Ha u sebeletsa, tlosa ntho e 'ngoe le e' ngoe ka li-squirts tse seng kae tsa lemon le pepere e ncha.
Nutrition
Ho sebeletsa: 100gLikorolo: 222kcalLikhabohaedreite: 44.1gLiprotheine: 7gMafura: 1.5g
