Tse ka Hare
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metsoako
- 225 g Rice
- 1 tbsp Oil
- 1 sehlopha Eiee ea selemo e ncha
- 1 Konofolo
- 1 Paprika
- 2 Li-fillet tsa likhoho
- 150 g Li-prawn tse ncha
litaelo
- Pheha raese ka metsi a letsoai. Pholisa ka tlas'a metsi a batang 'me u tšolle hantle.
- Chesa li-teaspoon tse 1 tsa oli ka har'a wok kapa pan 'me u hate fillet ea khōhō e khabisitsoeng. Eketsa li-prawn 'me u li hate hakhutšoanyane. Tlosa ho pan ('me u futhumale);
- Khaola lieiee tsa selemo ka mokhoa o tšesaane, khaola paprika ka lihlopha, khaola konofolo. Chesa oli ka har'a wok kapa pane e kholo. Hlohlelletsa eiee ea selemo, konofolo, paprika bakeng sa metsotso e 3-4.
- Kenya raese e phehiloeng 'me u chese mocheso o lekaneng bakeng sa metsotso e 1. Kenya li-prawn le khoho 'me u bosose ka metsotso e meng e 2, u hlohlelletsa kamehla.
- Kenya linoko tsa Sechaena, chilli le soy sauce le coriander ho wok. Kopanya tsohle hammoho ho fihlela lisebelisoa tsohle li futhumala. Nako ea ho latsoa le ho sebeletsa.
Nutrition
Ho sebeletsa: 100gLikorolo: 273kcalLikhabohaedreite: 42gLiprotheine: 10.5gMafura: 6.7g
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