John Myers
Tse ka Hare
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metsoako
- 2 Letsoele le lecha la khoho
- letsoai
- Pepere
- Paprika phofo
- 300 g Makhasi a spinach a hoammeng
- 200 g Feta e robehileng
- 1 tbsp Oli e kopantsoeng
litaelo
- Etsa hore spinach e qhibilihe. Preheat ontong ho likhato tse 180.
- Hlatsoa matsoele a likhoho, o omme 'me u fafatse letsoai, pepere le phofo ea paprika. Chesa oli ea rapeseed ka pane, Fry matsoele a kana ho pota-pota ho fihlela e le putsoa ea khauta. Ntša ka pan 'me u behe sejana sa ho baka.
- Ho ka etsahala, pepeta makhasi a thawed spinach. Ebe o tšela ka bokhutšoanyane setlolo se halikiloeng sa matsoele a likhoho ka pane e chesang ebe o hasanya holim'a eona ka sejana sa ho baka. Fafatsa ntho e 'ngoe le e' ngoe ka feta crumbs 'me u qete ho pheha ka ontong ka metsotso e 15-20.
Nutrition
Ho sebeletsa: 100gLikorolo: 162kcalLikhabohaedreite: 0.7gLiprotheine: 7.7gMafura: 14.1g
