John Myers
Tse ka Hare
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metsoako
- 4 likaroloana Leoto la nku
- 2 tsp Oli ea mohloaare ea moroetsana
- 1 tsp Litlama tsa Provence
- 2 ditshipi Chilli flakes
- 5 Li-bulbs tse ncha tsa konofolo
- 1 sehlopha Parsley e ncha e boreleli
Bakeng sa meroho:
- 300 g Green beans
- 1 L Metsi a belang
- 2 tsp letsoai
- 30 g Butter
- 1 penya letsoai
litaelo
- Hlatsoa konyana ka oli ea mohloaare, ebe u fafatsa hohle ka litlama tsa Provence le li-chilli flakes 'me u koahele' me u lumelle ho phomola nako e ka etsang hora mocheso oa motsoako.
- Khaola li-bulbs tse ncha tsa konofolo ka meroho ka lilae - khaola parsley ea lekhasi le bataletseng.
- Beha linaoa tse tala metsing a belang a letsoai 'me u phehe ka sekwahelo holim'a mocheso o mofuthu ka metsotso e 10' me u tšollele ka sieve. Ka sekotlolo se le seng, chesa botoro ka letsoai ho fihlela e qala ho sootho. Joale eketsa linaoa hape 'me ka hloko u fetole botoro hang.
- Ka mor'a moo, tlohela pane e omileng e chese hantle, eketsa lilae tsa konyana 'me u li hate ka metsotso e 2 ho isa ho e 3 ka lehlakoreng le leng (li lokela ho ba sootho ea khauta). Keletso: haeba lilae li qala ho phunyeha, feela khaola moeling mona le mane ka lisekere, ebe u li frysa fatše.
- Hlakola nama ka lehlakoreng le leng 'me u phehe likhae tsa konofolo ka halofo ea motsotso. Fafatsa konyana ka konofolo le parsley 'me u sebeletse ka linaoa tse tala.
- Ke ile ka sebeletsa litapole tse nyane tsa baki ka eona - empa lilae tse 'maloa tsa baguette le tsona li latsoeha hantle haholo' me u ka li sebelisa ho monya monate o halikiloeng ka pane.
Nutrition
Ho sebeletsa: 100gLikorolo: 37kcalLikhabohaedreite: 1.3gLiprotheine: 0.6gMafura: 3.3g
