John Myers
Tse ka Hare
show
metsoako
- 1 khōlō Anyanese
- 1 Khaba ea konofolo
- 40 g Butter
- 1 Lemon ea tlhaho
- 500 g Letlalo la salmone
- Letsoai, pepere, nutmeg
- 1 tbsp Lerumo
- 250 ml Lebese
- 1 tsp Moro oa meroho
- 5 tbsp Krime e shapuoa
- 600 g Makhasi a spinach a hoammeng
litaelo
- Ebola 'me u khaole eiee le konofolo hantle. Hlakola konofolo le 2/3 ea onion ka teaspoon e 1 ea botoro. Eketsa makhasi a spinach a sa tsitsang. Koahela le defrost ka mocheso tlaase bakeng sa hoo e ka bang. Metsotso e 15 le mocheso.
- Hlatsoa lemon, e omelle. Hlakola peel hantle, pepeta lero. Hlatsoa salmon, e omme, e khaole likotoana tse 8-12. Ka 1-2 tbsp. Fry botoro ka pane bakeng sa metsotso e ka bang 2-3. Eketsa letsoai le pepere, lula u futhumetse.
- 1 Tbsp botoro ka mafura a halikiloeng ebe u eketsa onion e setseng. Ka bokhutšoanyane, fufuleloa phofo ho eona ka 1/4 l metsi, lebese le moro. Tlisa pheha 'me u bosose ka metsotso e ka bang 5. Hlohlelletsa tranelate le sekotlolo. Nako ea ho latsoa ka saz, pepere le likhaba tse 2 tsa lero la lemone.
- Eketsa spinach ka letsoai, pepere le nutmeg. Sebeletsa ka salmon le lero la lemone, 'me haeba u rata, sebeletsa raese ka eona.
Nutrition
Ho sebeletsa: 100gLikorolo: 185kcalLikhabohaedreite: 3.6gLiprotheine: 12.1gMafura: 13.6g
