John Myers
Tse ka Hare
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metsoako
- 1 Kohlrabi e ncha
- 150 g Broccoli e ncha
- letsoai
- Konofolo ea konofolo e khaotsoe
- Linale tsa rosemary li khaotsoe
- Thyme e omisitsoeng
- 100 ml Metsi a meroho
- 3 - 4 tbsp Cheese ea tranelate e 'meli
- 1 Ehe
- 1 Lerumo
- 50 g tsuba Sefuba sa Turkey
- Oli ea rapeseed bakeng sa ho halika
litaelo
- Hlakola kohlrabi 'me u e behe ka metsi a belang a letsoai' me u phehele metsotso e 10-15. E ntse e lokela ho tiya. Ebe u li ntša ka metsing 'me u li tlohele hore li phole ka pampiri ea kichine.
- Hloekisa broccoli, ebola li-stems tse teteaneng 'me u phehe ka metsing a kohlrabi metsotso e 5-8. Hlakola (bokella 100 ml ea metsi) 'me u behe broccoli ka sejana se kopanyang. Puree ka litlama, hlohlelletsa ka metsi a meroho, noa letsoai le pepere 'me u tšollele ka sekotlolo.
- Khaola kohlrabi ka lilae tse teteaneng tse 1 cm. Otla lehe, noa ka letsoai le pepere e nyenyane ebe u hlohlelletsa. Fetola lilae tsa kohlrabi ho eona 'me u be lerōle le lesesaane ka phofo, u kokote, u halefa ka mahlakoreng ka bobeli ka pane e nang le oli e ngata e chesang ebe u tšela pampiri ea kichineng.
- Hlohlelletsa tranelate chisi ka sauce ea broccoli 'me u tlise ho pheha hakhutšoanyane. E-re lehe le setseng le behe ka pane 'me le sebelise ntho e' ngoe le e 'ngoe hammoho le sefuba sa turkey se entsoeng ka diced
- Ke lebetse ho beha sefuba sa turkey holim'a poleiti pele ke nka setšoantšo.
- Lijo tse ling tsa mantsiboea tse nang le protheine.
Nutrition
Ho sebeletsa: 100gLikorolo: 28kcalLikhabohaedreite: 2.7gLiprotheine: 3.8gMafura: 0.2g
