John Myers
Tse ka Hare
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metsoako
- 2 mahe
- 2 tbsp Lebese
- 2 matsoai a maholo a letsoai
- 2 pepere e kholo
- 0,5 Red bell pepere hoo e ka bang. 150 g
- 150 g Broccoli
- 1 Onion hoo e ka bang. 50 g
- 1 Lekhasi le leholo la konofolo
- 0,5 Pepere e khubelu ea pepere
- 1 tbsp Oli ea matokomane
- 0,5 tsp Chilli flakes
- 1 letsoai le leholo
- 1 pepere e kholo
litaelo
- Hlatsoa mahe ka lebese (li-tbsp tse 2), letsoai (li-pinch tse 2 tse kholo) le pepere (li-pinch tse 2 tse kholo). Ebola 'me u khaole onion. Hloekisa broccoli, khaola li-florets tse nyane, pheha ka metsi a belang a letsoai (1 teaspoon) bakeng sa metsotso e ka bang 2, tšela ka sieve ea kichineng 'me u hlatsoe ka metsi a batang. Hloekisa, hlatsoa 'me u khaole pepere hantle. Chesa oli (1 tbsp) ka pane ea boholo bo bohareng 'me u hate meroho (eiee e tahiloeng, li-clove tsa konofolo tse takiloeng, pepere e entsoeng ka letsoai, paprika e takiloeng le broccoli florets) ka matla. Tšela lehe le otlolohileng holim'a eona 'me u lumelle ntho e' ngoe le e 'ngoe hore e phehe / e behe ka sekoahelo se koetsoeng ka metsotso e ka bang 12-14 mocheso o tlaase. Eketsa letsoai (1 pinch e kholo), pepere (1 pinch e kholo) le chilli flakes (½ teaspoon) 'me u sebelise.
Nutrition
Ho sebeletsa: 100gLikorolo: 261kcalLikhabohaedreite: 4.1gLiprotheine: 2.3gMafura: 26.7g
