John Myers
Tse ka Hare
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metsoako
- 1 Moqolo o monate oa pastry
- 500 g Sepinichi se secha
- 3 likotlolo Couscous hantle
- 3 tamati
- 3 tbsp Pesto ea konofolo e hlaha
- 1 Anyanese
- Pente ea tamati
- Phofo ea moro oa meroho
- Pepere ea letsoai
- 2 tbsp Linate tsa phaene
litaelo
- Khaola eiee hantle 'me u e behe ka sekotlolo se nang le couscous le likhaba tse tharo tsa phofo ea meroho. Pheha likopi tse 5 tsa metsi 'me u tšollele holim'a eona. Hlohlelletsa 'me u lumelle ho koloba ka metsotso e 10.
- Khaola spinach 'me u phehe ka bokhutšoanyane ka oli e nyane, letsoai le pepere le nutmeg. Khaola tamati ka lilae tse tšesaane.
- Hlakola pastry ea puff holim'a lakane ea ho baka. Hlatsoa ka pente ea tamati, letsoai le pepere. Ebe o aba couscous ho fihlela ho tablespoons tse tharo holimo 'me u hatelle ka mokhoa o ts'oanang, e le hore e be e tiileng, hoo e ka bang. 1.5 cm lera e entsoe. Hlatsoa tsena ka wild garlic pesto.
- Hlakola spinach 'me u e hasane holim'a couscous e lokiselitsoeng. Tšela tamati ka holimo 'me u pshatle li-couscous tse ling ka holimo. Bake ka ontong ka likhato tse 180-200 bakeng sa metsotso e 25-30, ebe u fafatsa linate tsa phaene holim'a metsotso e 5 pele ho bofelo ba nako ea ho baka.
- (U ka boela ua sebelisa pesto e 'ngoe. Ke iketselitse garlic pesto ea tlhaho: feela puree wild garlic le peo ea soneblomo le oli ea soneblomo le letsoai le lenyenyane ho fihlela le boreleli)
Nutrition
Ho sebeletsa: 100gLikorolo: 93kcalLikhabohaedreite: 1.8gLiprotheine: 4.3gMafura: 7.5g
