John Myers
Tse ka Hare
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metsoako
Chicken breast fillet:
- 250 g Khoho ea sefuba ea khoho e hoamisitsoeng (pakete ea ½)
- 2 tbsp Oli ea mohloaare
- Letsoai le mahoashe la leoatle le tsoang leloaleng
- Pepere e mebala e tsoang leloaleng
- Phofo ea kheri e bonolo
Meroho ea linaoa tsa curry:
- 300 g Green beans
- 0,5 Onion hoo e ka bang. 50 g
- 1 Khaba ea konofolo
- 150 g Litamati tse nyane tsa morara oa Roma
- 1 tbsp Oli ea mohloaare
- 1 tbsp Phofo ea kheri e bonolo
- 1 tsp Lerumo
- 200 ml Moro oa meroho (1 teaspoon hang hang)
- 100 ml Ho pheha tranelate
- 1 letsoai le leholo
Rosemary triplets:
- 300 g Litapole / triplets
- 1 tsp letsoai
- 1 Sekhahla sa rosemary
litaelo
Chicken breast fillet:
- Arola likhoho tsa matsoele ha ho hlokahala 'me u li chese ka pane e nyenyane ka oli ea mohloaare (2 tbsp) ho fihlela mahlakoreng a mabeli a le khauta-sootho, noa hantle ka mahlakoreng ka bobeli ka letsoai, pepere le phofo e bonolo ea curry 'me u futhumale ka ontong ka likhato tse 50. ° C. Khaola lilae ho sebeletsa.
Rosemary triplets:
- Hlatsoa litapole / li-triplets, pheha ka metsi a letsoai (khaba e le 1) ka metsotso e ka bang 20, e tšolle, e tlohele e pholile hanyenyane, e hloekise 'me e halehe / pan ka pane ea fillet ea khoho e nang le rosemary e khethiloeng ebe u futhumala ka ontong ka likhato tse 50. °C.
Meroho ea linaoa tsa curry:
- Hloekisa / tlosa likhoele, hlatsoa le ho khaola linaoa ka halofo. Ebola 'me u khaole onion. Ebola 'me u khaole clove ea konofolo hantle. Hlatsoa 'me u arole tamati. Chesa oli ea mohloaare (1 tbsp) ka pane, Fry ea onion le konofolo clove cubes ho eona / hlohlelletsa-Fry, lerōle le bonolo curry phofo (1 tbsp) le phofo (1 teaspoon), eketsa linaoa tse lokisitsoeng. Fry ntho e 'ngoe le e' ngoe ka bokhutšoane 'me u tšollele / deglaze ka setoko sa meroho (200 ml) le tranelate e phehang (100 ml). Nōka ka letsoai le leholo 'me u bosose ka sekwahelo se koetsoeng ka metsotso e ka bang 12. Kenya tamati 'me u lumelle ntho e' ngoe le e 'ngoe hore e bosoe hape ka sekwahelo se koetsoeng ka metsotso e 10.
Sebeletsa:
- Sebeletsa fillet ea sefuba sa khoho ka linaoa tsa tamati ea curry le meroho e nang le li-triplets tse halikiloeng tsa rosemary.
Nutrition
Ho sebeletsa: 100gLikorolo: 202kcalLikhabohaedreite: 5.7gLiprotheine: 2.1gMafura: 19.2g
