John Myers
Tse ka Hare
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metsoako
- 150 g Raese ea lijo-thollo tse khutšoanyane
- 1 ka Sardine ka makotikoting ka oli
- 2 tbsp Dill e petsitsoeng
- 1 thunngoa Oli ea mohloaare oa mohloaare
- 2 tbsp Li-cubes tsa shallot
- 2 Li-clove tsa konofolo li khaotsoe
- 1 lekotikoti le lenyane Tomate e entsoeng ka makotikoting e qhibiloe
- 1 selae Lemone e sa alafshoang
- 100 ml Veine e tšoeu
- 0,5 L Setoko sa litlhapi
- 40 g Botoro bo chesa
- 1 penya Li-flakes tse khubelu tsa chilli
- Letsoai le pepere
litaelo
- Hlakola li-sardine 'me u li khaole likotoana' me u khaole tamati. Chesa oli ka har'a casserole, tlohela konofolo le shallots hore li fetohe, eketsa li-fillet tsa sardine, lemon, chilli le raese 'me u toast ka bokhutšoanyane mollong o tlaase. Deglaze ka veine, tlisa ho pheha 'me butle-butle eketsa moro. Hlohlelletsa ka mafolofolo.
- Nakoana pele ho nako ea ho pheha, hlohlelletsa tamati, dill le botoro e sootho le nako ea ho latsoa ka letsoai, pepere le chilli. Tlosa pitsa mollong 'me ue tlohele hore e theohe nakoana, e koahetsoe.
Nutrition
Ho sebeletsa: 100gLikorolo: 114kcalLikhabohaedreite: 13gLiprotheine: 1.9gMafura: 5.2g
