John Myers
Tse ka Hare
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metsoako
- 2 Sengoathoana Fillet ea Barramundi e boima ba 150-200 g
- 1 Sengoathoana Zucchini
- 1 Sengoathoana Eggplant
- 1 Sengoathoana Khaba ea konofolo
- 1 Sengoathoana Anyanese
- 1 Sengoathoana Paprika
- 400 g Litamati tse halikiloeng
- Letsoai, pepere, tsoekere, thyme, rosemary, masene
- 0,5 phaephe Pente ea tamati
- 100 ml Veine e tšoeu e omme
- 1 Sengoathoana shallots
- 100 g Risotto raese
- 350 ml Moro oa kana
- 20 g Cheese ea Parmesan
litaelo
- Bakeng sa ratatouille: hlatsoa li-aubergine 'me u li khaole ka li-cubes. Ebe u kopanya le letsoai le lenyenyane 'me u tlohele metsi hore a ntše metsotso e 10. Ebe o omella.
- Khaola eiee, zucchini le pelepele ka li-cubes. Ebola konofolo 'me u khaole ka li-cubes tse ntle haholo.
- Kenya oli ka sekotlolo ebe u chesa eiee, konofolo, zucchini, ebe u eketsa pelepele 'me qetellong uebergine. Ebe u eketsa 'maraka oa langa le le lej, hlohlelletsa. Ebe u eketsa tamati e khaotsoeng 'me u tšele ntho e' ngoe le e 'ngoe ka letsoai, pepere, tsoekere e nyenyane, sage, thyme le rosemary 'me u bosose ka metsotso e ka bang 15 ho fihlela meroho e phehiloe empa e ntse e loma.
- Bakeng sa risotto ea veine e tšoeu: Ebola 'me u khaole shallot. Fry tsena ka sekotlolo se nang le oli le raese ea risotto ho fihlela e fetoha 'me e qhibiliha ka veine e tšoeu. Koahela ka bokhutšoanyane 'me butle-butle eketsa moro oa khōhō ha u ntse u hlohlelletsa. Lumella raese ea risotto hore e theohe holim'a mocheso o fokolang (hoo e ka bang metsotso e 20) ho fihlela e phehiloe. Ebe o kopanya le Parmesan le botoro le nako le letsoai le pepere.
- Bakeng sa litlhapi: Tobetsa fillet ka lehlakoreng la letlalo ka phofo 'me u halefa ka pane e nang le botoro bo chesang ka metsotso e ka bang 3. Ebe u Fry ka lehlakoreng le leng bakeng sa 1 motsotso. Ebe u beha sekoahelo holim'a pane 'me u lumelle litlhapi ho pheha. Eketsa letsoai le pepere pele u sebeletsa. Bon Appetit!
Nutrition
Ho sebeletsa: 100gLikorolo: 79kcalLiprotheine: 6.1gMafura: 6.1g
