John Myers
Tse ka Hare
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metsoako
- 150 g Rice
- 300 ml Moro oa meroho
- 1 Lekhasi la leoatle
- 300 g Khoho ea sefuba ea khoho
- 2 tsp Gyros linoko
- 2 tbsp Oli ea mohloaare
- 2 Anyanese
- 2 pepere e khubelu
- 1 Khaba ea konofolo
- 1 lekotikoti le lenyane Green beans
- 15 Mehloaare
- 200 g Tamati ea Cherry
- 150 g Chisi ea lebese la linku
- Ajvar
- 150 g Yoghurt ea tlhaho
- 1 Sirilamunu
- Pepere ea letsoai
- Oregano, thyme
- Linoko tse ling tsa Segerike ka ho rata
litaelo
- Khaola fillet ea sefuba sa kana ka lihlopha tse ntle. Kopanya oli le gyros spice 'me u tsamaise nama ho eona ka nako e ka etsang 1 hora. Lumella raese hore e kene ka har'a meroho ka lekhasi la bay ka metsotso e ka bang 10 ho ea ka litaelo tse paketeng. Tšela metsi leha e le afe a setseng. Tlosa lekhasi la bay. Beha raese ka thōko.
- Khaola eiee ka mehele e metle, khaola konofolo hantle. Hlakola khoho le marinade ka mahlakoreng 'ohle ka pane e futhumetseng. Kenya nama ka sekotlolo ebe u futhumala. Sula masale a onion ka har'a mafura a setseng a halikiloeng. Khaola li-paprika ka lihlopha ebe u li eketsa ka konofolo. Fry metsotso e seng mekae. Hlakola linaoa ebe u eketsa.
- Kenya nama le raese e tšolotsoeng. Kenya 2 tbsp ajvar. Eketsa letsoai, pepere, oregano, thyme le lero la halofo ea lemone. Ho e-na le oregano le thyme, ke ile ka sebelisa metsoako e ’meli ea linoko tsa Segerike (’Mè Sofia bakeng sa lijana tsa raese tsa Bagerike le Heureka ea tsoang Herbaria). Joale phahamisa mocheso 'me u chese raese hanyane ka tlase ho pan. Sebelisa spatula ho senya bokaholimo fatše khafetsa. Pheta sena 'me u fetole raese, ho itšetlehile ka hore na u batla sejana hakae.
- Arola mohloaare le tamati ea ciliegia, khaola chisi ea linku ka li-cubes tse nyane. Mena ntho e 'ngoe le e' ngoe tlas'a raese ebe o tlosa pan ho tloha mocheso. E ke e eme metsotso e seng mekae, ebe u ka sebeletsa.
- Kopanya yoghurt ea tlhaho le likhaba tse ka bang 3 - 4 tsa ajvar le nako (ke sebelisitse feta spice). Sebeletsa ho qoela ka sejana. Khaola halofo e setseng ea lemon ka li-wedges 'me u sebetse le eona. Kahoo joale ke tšepa hore ha kea lebala letho ...
Nutrition
Ho sebeletsa: 100gLikorolo: 143kcalLikhabohaedreite: 10.1gLiprotheine: 8.7gMafura: 7.5g
