John Myers
Tse ka Hare
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metsoako
- 250 g Fillet ea sefuba ea khoho e hatselitsoeng / ½ pakete
- 1 Eiee e kholo hoo e ka bang. 100 g
- 0,5 Red bell pepere hoo e ka bang. 150 g
- 100 g Raese ea Basmati
- 50 g sultanas
- 2 Li-clove tsa konofolo
- 0,5 Pepere e khubelu ea pepere
- 1 Sengoathoana Ginger hoo e ka bang. 10 g
- 2 tbsp Oil
- 400 ml Moro oa khoho (li-teaspoon tse 2 hang-hang)
- 1 tsp letsoai
- 1 tsp Turmeric
- 2 pepere e kholo
- 2 Mahlaka a parsley bakeng sa ho khabisa
litaelo
- Qhibiliha li-fillet tsa khoho hanyenyane, hlatsoa (hloekisa ha ho hlokahala!), Pat omisa ka pampiri ea kichineng 'me u khaole lilae tse nyane. Ebola 'me u arole onion ebe u e khaola ka likotoana. Hloekisa le ho hlatsoa pelepele 'me u khaole ka litaemane tse nyane. Ebola 'me u khaole li-clove tsa konofolo le ginger ka khabelo. Hloekisa, hlatsoa 'me u khaole pepere ea chilli hantle. Chesa oli (li-tbsp tse 2) ka paneng 'me u hate pele / u hlohlelletse lilae tsa fillet ea khoho ebe u eketsa li-cubes tsa konofolo, li-cubes tsa ginger, li-cubes tsa pepere, daemane ea pepere le li-onion wedges le fry / tsosa-fry metsotso e seng mekae. . Eketsa / hlohlelletsa raese le sultanas, sauté ka bokhutšoane 'me u tšollele / tšela ka har'a setoko sa khoho (400 ml / 2 teaspoon hang-hang). E noa ka letsoai (1 teaspoon), turmeric (1 teaspoon) le pepere (li-pinch tse 2 tse kholo), tlisa ho pheha hakhutšoanyane, 'me, sekwahelo se koetsoe, pheha / pheha ka metsotso e ka bang 30 holim'a lelakabe le tlaase. Sebeletsa pilaf ea Turkey e khabisitsoeng ka parsley.
Nutrition
Ho sebeletsa: 100gLikorolo: 525kcalLikhabohaedreite: 33.2gLiprotheine: 1.7gMafura: 42.7g
