John Myers
Tse ka Hare
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metsoako
- 500 g Swiss chard e sa tsoa mebala
- 2 thispone Lialmonde tse halikiloeng
- 150 ml Metsi a futhumetseng
- 2 thispone Cream
- 1 Khaba ea konofolo
- 1 thispone Margarine kapa oli
- 1 thispone Pente ea tamati
- Pepere ea letsoai
- phofo ea ginger, curry, sinamone
- Nutmeg
litaelo
- Hlatsoa chard, khaola stems ka li-cubes kapa lihlopha, hape u khaole makhasi ka lihlopha.
- Chesa margarine kapa oli ka pane 'me u chese mahlaka a ho eona kaha a tla nka nako e telele. Kenya konofolo e khaotsoeng hantle. Hlatsoa ka metsi a seng makae. Kenya lialmonde tse grated 'me u hlohlelletse ho fihlela o boreleli. Ho noa, ho sebelisa phofo ea ginger, curry le sinamone ka mokhoa o fokolang, ha lia lokela ho latsoa hantle haholo. Ebe u koahela 'me u bosose ka mocheso o itekanetseng metsotso e 10.
- Ebe u hlohlelletsa metsi a setseng, peista ea tamati le tranelate e le hore e fetohe sauce e monate. Nako hape ha ho hlokahala. Qetellong eketsa makhasi a chard 'me u phehele u koahetsoe ka metsotso e meng e 10.
- Haeba o rata, o ka eketsa litlama tse kang oregano, thyme le marjoram.
Nutrition
Ho sebeletsa: 100gLikorolo: 364kcalLikhabohaedreite: 4.7gLiprotheine: 11gMafura: 34g
