John Myers
Tse ka Hare
show
metsoako
- 2 Sengoathoana Microwave squash
- 100 g Millet
- 250 ml Moro oa meroho
- 0,5 Eiee e halikiloeng
- 0,5 Zucchini
- 0,5 pepere e khubelu
- Oli ea mohloaare, letsoai, pepere
litaelo
- Khaola onion, zucchini le pepere ea tšepe
- Chesa 1 tablespoons ea oli ea mohloaare 'me u chese li-cubes tsa onion ho eona
- Eketsa nyalothe 'me u e lumelle hore e besoe hanyenyane, ebe u tlatsa setoko sa meroho
- Ka mor'a metsotso e 5 eketsa meroho e setseng, hlohlelletsa, nako ea ho latsoa, haeba ho hlokahala, eketsa li-seasoning ebe u pheha hoo e ka bang. Metsotso e 10 ho isa ho e 15 ho fihlela e le bonolo
- Khaola karolo ea boraro e ka holimo ea mokopu oa microwave (e bitsoa joalo 'me u ka e reka ho greengrocer!), Tlosa peo ka khaba, ebe u tšela mokopu ka letsoai le pepere e nyenyane (ho seng joalo e latsoa monate haholo)
- Beha sekwahelo sa mokopu hape 'me u phehe litholoana tsohle ka metsotso e 7-8 ka 800-1000 watts ka microwave.
- Ntša maphutshe ho tswa ho microwave, tlatsa ka motsoako oa nyalothe-meroho 'me u behe sekoahelo hape. Microwave bakeng sa motsotso o mong.
- Lokisetsa maphutshe a phethiloeng ka makhasi a pepere e khubelu (sheba risepe e arohaneng). Ntle le moo, ho qoelisoa ka tranelate e bolila ho ka etsoa e le sauce.
Nutrition
Ho sebeletsa: 100gLikorolo: 116kcalLikhabohaedreite: 20gLiprotheine: 3.2gMafura: 2.4g
