John Myers
Tse ka Hare
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metsoako
- 500 g Sepinichi se tšetsoeng ka linoko tse hoamisitsoeng le eiee
- 2 ditshipi letsoai
- 2 ditshipi Nutmeg
- 4 ditshipi Asia barbecue letsoai
- 4 Mefuta e sa lefelloeng ea mahe Gr. L, boiketlo ba liphoofolo bo lekoa, bo le bocha ka hohle kamoo ho ka khonehang
- 300 g Litapole tse 8 (tse tharo)
- 500 ml Metsi a batang
- 1 tsp letsoai
litaelo
ho lokisetsa
- Beha mahe mochesong oa kamore ka nako e nepahetseng. Hlakola li-triplets, u li kenye metsing, u hlatsoe hape, u li kenye ka sekotlolo se senyenyane, u koahele ka metsi 'me u kenye letsoai. Lokisetsa metsoako e setseng.
ho lokisetsa
- Tlisa litapole ho pheha ka sekwahelo se bulehileng hanyenyane, fokotsa mocheso ka ho feletseng, pheha ka sekwahelo se koetsoeng hoo e ka bang. Metsotso e 12 ho isa ho e 15, tlosa metsi le mouoane. Lokisetsa spinach ho ea ka litaelo tse paketeng 'me u kenye linoko leha e le life ho latsoa. Etsa seliba ka har'a spinach ka khaba, bula lehe 'me ka hloko u thelle lehe le lesoeu / lehe le yolk ka selibeng. Etsa se tšoanang ka mahe a setseng ka ho latellana. Letsoai mahe 'me u phehe ka sekwahelo se koetsoeng bakeng sa hoo e ka bang. Metsotso e 5, ho fihlela lehe le lesoeu le behile.
Ho sebeletsa
- Lokisetsa sepinichi, "mahe a lahlehileng" le litapole ka mekhabiso ka lipoleiti tsa lijo tsa mantsiboea tse chesitsoeng 'me u natefeloe.
Nutrition
Ho sebeletsa: 100gLikorolo: 38kcalLikhabohaedreite: 6gLiprotheine: 2g
