John Myers
Tse ka Hare
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metsoako
- 2 - 3 tbsp Oli e kopantsoeng
- 600 - 700g Khoho ea sefuba ea khoho
- Letsoai le pepere
- 1 mokopu oa Hokkaido o ka bang 800g
- 1 Pepere e mosehla
- 1 Pelepele e khubelu
- 2 Eiee
- 2 - 3 Lihoete
- 2 Li-clove tsa konofolo
- 150 ml Moro oa likhoho
- Lemon pepere
- 2 tbsp Lemon ea lero
- 1 sehlopha Parsley crispy e ncha
litaelo
ho lokisetsa
- Hlatsoa nama, e tlose 'me u khaole ka lihlopha. Hlatsoa 'me u arole mokopu, tlosa majoe le likhoele ebe u khaola likotoana. Kotara pepere, tlosa peo le letlalo le lesoeu 'me u khaole ka lihlopha. Ebola 'me u khaole eiee le konofolo hamonate. Ebola, hlatsoa 'me u khaole lihoete. Khaola pelepele ka bolelele, tlosa peo 'me u khaole ka mehele e metle.
ho lokisetsa
- Chesa oli ea rapeseed ka pane e kholo, Fry nama ho fihlela khauta, letsoai le pepere 'me u tlose.
- Fry meroho eohle ka mafura a halikiloeng, u fetole metsotso e ka bang 10. Hlohlelletsa setoko le lero la lemone 'me u phehe ka sekwahelo ka metsotso e 15-20 ka mocheso o tlase ho fihlela e le dente. Mohlomong tšela ka mokelikeli. Eketsa nama, letsoai le pepere ea lemone 'me u bosose ka metsotso e meng e 5.
- Khaola parsley, eketsa ho sechu ebe u sebeletsa.
Nutrition
Ho sebeletsa: 100gLikorolo: 61kcalLikhabohaedreite: 2.1gLiprotheine: 4.4gMafura: 3.5g
