John Myers
Tse ka Hare
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metsoako
- 1 Fillet ea sefuba ea letata
- 500 g Tapole
- 500 g Green beans
- 2 Anyanese
- Soso, RZ: Maoto a khoho ka soso ea tranelate ea dill e monate
- Rosemary
- letsoai
- Pepere e tsoang ho grinder
- Poloko ea Lehlabula
- Oli ea ho hadika
litaelo
- Hlatsoa litapole (eseng tse kholo haholo) 'me u li phehe ka metsi a letsoai, u li tšolle' me u li lumelle hore li pholile mocheso oa kamore.
- Hlatsoa nama, e omme.
- Etsa likhahla tse 'maloa ka lehlakoreng la mafura ntle le ho khaola nama, e le hore lero le se ke la arohana le nama.
- Hlakola mahlakore ka bobeli ka pane e futhumetseng e se nang mafura bakeng sa metsotso e 5. Ebe u tšela letsoai le pepere 'me u tsoele pele ho Fry le linoko ka metsotso e 1 nako le nako. Nako hamorao e le hore ho se ke ha e-ba le lero la nama le huloang ka linōko. Ka mor'a ho halika, li-pores li se li koetsoe.
- Preheat ontong ho 200 ° 'me u behe fillet holim'a grill ka metsotso e 15. Sututsa terei ea ho baka ka tlase e le hore onto e lule e hloekile :-))) Ho e beha holim'a grill ho molemo hobane fillet e ka hula ka ho toba ho tloha mahlakoreng ka bobeli.
- Haloha litapole, Fry ka mahlakoreng a mabeli ka oli e nyenyane, nako le letsoai, pepere le rosemary.
- Fry linaoa ka chopped eiee. Eketsa letsoai, pepere le monate. Ke ne ke e-na le linaoa tse leqhoa, ha kea li tšela, empa ke li halika ka ho toba ka har'a serame ka oli e chesang, e le hore li se ke tsa ba bonolo haholo, ho e-na le ho loma (aldente). Re ba rata ka tsela eo.
- Chesa sauce (tabeng ea ka), ho seng joalo ho risepe ho tloha ka June 16, 2013 (lirope tsa likhoho). Empa e boetse e latsoa haholo ka sauce ea cranberry kapa sauce ea lamunu. Ntho e 'ngoe le e' ngoe e khothalletsoa ho leka.
- Tlosa fillet ho tsoa ka ontong 'me ue phuthele ka foil ea aluminium bakeng sa metsotso e 5 ho phomola.
- Ebe u khaola lilae ha u ntse u sebeletsa.
- Ho halika ho loketseng ha li-fillets kamehla ke phephetso. Ke ile ka nka khopolo ho Ntate Lafer. Ka lekhetlo la pele ke khonne ho besa fillet ea matsoele ea letata ho fihlela phethehong. E ne e le bonolo ebile e le monate!
Nutrition
Ho sebeletsa: 100gLikorolo: 47kcalLikhabohaedreite: 9gLiprotheine: 2g
