John Myers
Tse ka Hare
show
metsoako
- 1 disc Sebete sa nama ea khomo
- 350 ml Metsi a belang
- 100 g Broccoli e ncha
- 3 thispone raese ea lijo-thollo tse chitja
- 1 penya letsoai
- 2 teaspoon Oli ea sesame
litaelo
- Khaola sebete ka li-cubes tse nyane, beha ka sejaneng se moqotetsane le scald ka metsi a belang, hlohlelletsa ka khaba le ho senya metsi - e ntse e hlokahala.
- Khaola broccoli ka li-florets tse nyane (tse boholo ba ho loma bakeng sa katsana) 'me u behe likutu tse thata ka ho fapana le ho loma mataese ka boholo.
- Tlisa metsi a bokelitsoeng ho pheha hape, eketsa letsoai le raese 'me u bosose u koahetsoe ka metsotso e ka bang 10. Joale eketsa mahlaka a broccoli 'me u phehele metsotso e meng e 6. Ebe u kenya li-florets tsa broccoli 'me u phehele metsotso e meng e 6. Haeba ho hlokahala, eketsa metsi a seng makae, ha ho letho le lokelang ho khomarela.
- Eketsa ka li-cubes tsa sebete tse entsoeng le oli ea sesame 'me u lumelle katse hore e pholile. Fepa karolo e le 'ngoe' me u hatsele tse ling ka likaroloana. Kahoo kamehla ho na le lijo tse potlakileng le tse phetseng hantle tse haufi. Mollie oa ka o rata sejana sena haholo!
Nutrition
Ho sebeletsa: 100gLikorolo: 85kcalLikhabohaedreite: 11.2gLiprotheine: 1.6gMafura: 3.7g
