John Myers
Tse ka Hare
show
metsoako
- 700 g Kalamari
- 100 g Bohobe bo bosoeu ho tloha letsatsing le fetileng
- 0,5 Bio lemon zest
- 100 g Arugula
- 0,25 sehlopha Mint e ncha
- 2 Li-clove tsa konofolo
- 4 Anchovy fillets ka oli
- 1 Chilli e khubelu
- 0,5 tsp Peo ea Fennel
- 1 Ehe
- 2 tbsp Pecorino e khabisitsoeng
- Pepere ea letsoai
litaelo
Ho hloekisa calamari:
- Hula hlooho ka har'a tube ka litente. Lahla li-slimy, litente ka ho toba ka tlas'a mahlo e le hore li ntse li kopantsoe, li khaole 'me li sutumelle molomo. Ebe u ntša thupa ea chitin 'me u hlakole letlalo ka hloko ka thipa e tšoaretsoeng e bataletse haholo.
- Khaola rokete, koena, konofolo, anchovy fillet le chilli hamonate, u hatelle peō ea fennel ka seretse 'me u khaole lekhapetla la sirilamunu.
- Kenya bohobe ka metsing a foofo, bo hatelle hantle 'me u bo khaole hantle haholo. Kopanya hantle le lisebelisoa tse setseng, nako le letsoai le pepere e nyenyane.
- Kenya ntho e 'ngoe le e' ngoe ka mokotleng oa liphaephe o nang le molomo o moholo oa perforated 'me u tlatse calamari ka eona ebe u koala ka toothpick.
- TLHOKOMELISO: u se ke ua tlatsa ka ho feletseng, ho tlatsa ho ntse ho buleha 'me li-tubes li phatloha - ho etsahetse ho' na, empa ho ntse ho latsoa hantle.
- Fry calamari ka pane ka oli e nyenyane ea mohloaare kapa holim'a grill ka metsotso e ka bang 15, u fetola ka hloko ka makhetlo a 'maloa.
- Re ile ra tšela calamari ka li-noodle tsa lemone le koena le soso ea tamati e potlakileng. Salate le baguette e ncha le tsona li latsoa haholo.
Sopho ea tamati ka mokhoa o bonolo:
- 1 Sauté shallot, 1 clove ea konofolo, 1/4 pepere e khubelu ea pepere e khaotsoeng ka oli e nyenyane ea mohloaare. Kenya 1 e nyenyane ea tomate ka li-cubes, noa ka tsoekere e nyenyane, letsoai, pepere le oregano 'me u bosose hanyenyane - e etsoa.
Nutrition
Ho sebeletsa: 100gLikorolo: 90kcalLikhabohaedreite: 2.1gLiprotheine: 14.3gMafura: 2.6g
