John Myers
Tse ka Hare
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metsoako
- 600 g Li-fillet tsa likhoho
Marinade bakeng sa likhoho tsa likhoho
- 12 tbsp Oli ea soneblomo
- 3 tsp Sugar
- 1 Kalaka e sa tsoa petetsoa feela eketsa lero
- 2 tbsp Moea oa Soy
Asparagus marinade
- 30 g Ginger e ncha
- 3 Li-clove tsa konofolo
- 1 Onion e ncha
- 1 Chilli pepere e ncha
- 2 Li-oranges li qeta ho petetsa lero
- 0,5 Kalaka e sa tsoa petetsoa
- 1 Chilli e ncha
Pan ea asparagase
- 20 Litamati tsa cocktail
- 1 sehlopha Onion ea selemo
- 1 kg Asparagus e tšoeu
- Oil
- Ho setseng pelepele
litaelo
Marinade chicken fillet
- tsoekere, oli ea soneblomo, soy sauce; 'me lero la lime le kopane hantle' me u tsamaise khoho ea khoho bonyane metsotso e 30
Marinade bakeng sa asparagus
- Hlakola ginger, konofolo le eiee 'me u li khaole hantle haholo. Hlakola chilli mme u khaole ka mehele e nyane. Penya lilamunu le lime.
- Joale kopanya lero la lamunu, ginger, garlic, onion, 3/4 ea chilli le lero la lime hammoho ho etsa marinade,
Hloekisa asparagus 'me u khaole likotoana tse bolelele ba 3cm
- Hona joale futhumatsa oli ka pane e kholo ea ho chesa 'me u chese asparagus ka 3/4 ea marinade ea ginger mme u fokotse ho fihlela asparagus e tiile ho loma.
- Ebe u khaola eiee ea selemo ka halofo kapa ea boraro, ho itšetlehile ka boholo, ho asparagus.
- Khaola tamati ea cocktail ka halofo, kopanya le letsoai le pepere, kopanya hantle 'me u fafatse chilli e setseng.
Batla fillet ea kana pele ntho e 'ngoe le e' ngoe e etsoa
- Sebeletsa karolo e setseng ea marinade ka sejana 'me u tsamaee le raese e ntle ea basmati kapa jasmine
Nutrition
Ho sebeletsa: 100gLikorolo: 342kcalLikhabohaedreite: 5.1gLiprotheine: 14.4gMafura: 29.7g
