John Myers
Tse ka Hare
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metsoako
- 500 g Lifuba tsa kana
- 2 thispone Oli ea mohloaare
- 2 Makala Rosemary e ncha
- 2 Makala Oregano e ncha
- 1 Ntlha ea thipa Li-flakes tse khubelu tsa chilli
- 0,5 teaspoon Pepere e ntšo ho tloha leloaleng
- 2 Sengoathoana Li-clove tsa konofolo li khaotsoe
- 200 g Chisi ea lebese la linku
- 15 Sengoathoana Tamati ea letsatsi
litaelo
- Tlosa mafura le li-tendon matsoeleng a kana, u li khaole likotoana tse tšesaane ebe u li kenya ka mokotleng oa sehatsetsing.
- Kopanya oli ea mohloaare le halofo ea litlama tse ncha le tse khaotsoeng, eketsa clove e khaotsoeng ea konofolo, li-chilli flakes le pepere 'me u tšollele marinade ena holim'a nama ebe u e aba hantle. Koala mokotla 'me u lumelle nama hore e tsamaee ka lihora tse ka bang 3 - 4.
- Chesa pane e koahetsoeng 'me KA NTLE ho eketsa mafura - a seng a kenyelelitsoe marinde - sesa lilae tsa nama ka mor'a tse ling ho tloha mahlakoreng ka bobeli.
- Preheat phala ho likhato tse 200.
- Senya chisi ea linku, khaola litamati ka halofo, khaola "tala" 'me u hlohlelletse ntho e' ngoe le e 'ngoe hammoho le litlama tse setseng tse khaotsoeng le khaba ea oli ea mohloaare.
- Beha nama e halikiloeng ka sejana sa ho baka 'me u koahele ka motsoako oa chisi.
- Hona joale pheha ntho eohle ka ontong ea preheated ka metsotso e ka bang 10-15.
- Ntša 'me u sebelise lipoleiti tse chesitsoeng pele. Re ne re e-na le litapole tse besitsoeng le asparagus e tala e halikiloeng ka eona.
Nutrition
Ho sebeletsa: 100gLikorolo: 204kcalLikhabohaedreite: 0.8gLiprotheine: 19.8gMafura: 13.5g
