John Myers
Tse ka Hare
show
metsoako
- 500 g Arugula
- 100 ml Oli ea mohloaare
- 200 g Fragole
- 100 ml Setlama asene
- 1 penya Letsoai le pepere
- 20 scampi
- 350 g Fillet ea nama ea khomo
- 4 Li-clove tsa konofolo
- 3 Litlhaka tsa rosemary
- 100 g Linate tsa phaene
- 20 g Butter
litaelo
- Hlatsoa rokete ebe u e tšolla, ebe u tšela oli e nyane ea mohloaare.
- Hlatsoa fragole, ebe u puree 'me u kopanya hammoho le oli ea mohloaare le asene, ebe u tšela letsoai le pepere le puree ho fihlela moaparo o shapuoa ho fihlela frothy.
- Hlatsoa 'me u hloekise scampi, tlosa mala ha ho hlokahala, ebe u ba tlohela hore ba tšollele. Khaola fillet ea nama ea khomo ka likotoana ebe u e qeta hanyenyane ka pepere.
- Joale abela rokete ka ho lekana ka lipoleiti tse 5. Chesa pan ka oli e nyenyane ea mohloaare, eketsa konofolo ea konofolo hohle 'me u halefise scampi ho eona. Ka nako e ts'oanang, futhumatsa pan ka oli ea mohloaare, eketsa rosemary ebe u fafatsa likhoele tsa nama ea khomo.
- Qetellong, futhumatsa linate tsa phaene ka pane e nyenyane ka botoro 'me u li hate ho fihlela li le sootho.
- Beha li-scampi tse 4 ho e 'ngoe le e' ngoe ea salate ea rocket, hammoho le lihlopha tsa nama ea khomo. Hasanya linate tsa phaene holim'a salate.
- U sebelisa khaba, jala vinaigrette ea fragola ka ho lekana holim'a salate ebe u sebeletsa.
Nutrition
Ho sebeletsa: 100gLikorolo: 162kcalLikhabohaedreite: 2.5gLiprotheine: 7.9gMafura: 13.3g
