John Myers
Tse ka Hare
show
metsoako
bakeng sa pente:
- 310 g Pelepele e khubelu e halikiloeng ho tloha ka khalase, e tšolotsoeng boima
- 3 tbsp Pente ea tamati
- 1 Khomphutha. Khaba ea konofolo
- 1 tsp E 'ngoe le e' ngoe, coriander e fatše, kumine
- 2 tbsp Ho tsuba phofo ea paprika
- Pepere ea letsoai
- 1 Mof Fennel e fatše
- 1 tsp Chili phofo kapa li-flakes tsa chili
- 2 tbsp Oli ea mohloaare
- 1 tbsp Lemon ea lero
litaelo
- Khaola li-aubergines tse hlatsoitsoeng ka boholo ba ho loma ebe u li tšela ka sejana sa ho baka. Kopanya metsoako ea peista ka blender ka tranelate e boreleli. Nako ea ho latsoa ka letsoai le pepere. Ha ho tluoa tabeng ea phofo ea chili, tsohle li itšetlehile ka hore na li monate hakae, hobane ho na le phapang e kholo. U ka boela ua eketsa halofo ea teaspoon pele.
- Kopanya likhaba tse 4 tsa peista le likhaba tse 1 - 2 tsa sirapo ea 'mapa' me u koahele 'me u kopanye li-aubergines le eona. Boloka pente e setseng ka khalase ka sehatsetsing, kapa u e hatsele. E tla bolokoa ka sehatsetsing bonyane matsatsi a 3 - 4.
- Bake li-aubergines ka ontong e futhumetseng ka likhato tse 200 tse potolohang moea (kapa likhato tse 220 holimo / mocheso o tlase) ka metsotso e ka bang 30 - 40.
Nutrition
Ho sebeletsa: 100gLikorolo: 320kcalLikhabohaedreite: 3.5gLiprotheine: 1.3gMafura: 33.7g
