John Myers
Tse ka Hare
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metsoako
- 1 e nyenyane Onion e khubelu
- 1 e nyenyane Khaba ea konofolo
- 1 sehlopha Sopho e tala e ncha
- 250 g Motso oa parsley
- 500 g Sepinichi
- 3 tbsp Oli e kopantsoeng
- 500 g Nama ea khomo
- 200 ml Moro oa meroho
- 1 tbsp Pente ea tamati
- 1 tsp Paprika phofo
- 100 g Cheese ea Parmesan
- Letsoai le pepere
litaelo
- Hlatsoa spinach, hloekisa 'me sisinya e omme. Ka pane e kholo (e ka bang bophara ba 32 cm) kapa tse 2 tse nyane tse nang le bophara ba 27 cm. Chesa khaba e le 1 ea oli e 'ngoe le e' ngoe 'me u hate spinach ka nakoana le ha e oele ka Tšela moro 'me ue ntše setofong.
- Hlakola onion le konofolo 'me u khaole ka bobeli likotoana tse nyane. Ebola motso oa parsley 'me u khaole likotoana tse nyane. Sopho e tala: Ebola lihoete, pele u li khaola ka tšesaane ebe u li etsa likotoana tse nyane. Hlakola celery 'me u khaole likotoana tse nyane. Hlatsoa leek mme u khaole ka mehele. Chesa khaba e 1 ea oli ka pane, Fry onion le konofolo ka metsotso e ka bang 2 ho fihlela e le khalase.
- Kenya likotoana tsa meroho, letsoai le pepere. Eketsa leek mme u fry ka nakoana. Kenya spinach 'me u bosose ka metsotso e ka bang 2-3 ha u ntse u hlohlelletsa.
- Chesa oli e setseng ka pane 'me u hate nama e halikiloeng ho eona ka metsotso e ka bang 5-7 ho fihlela e senya. Fafatsa ka peista ea tamati, letsoai, pepere le phofo ea paprika. Kenya motsoako oa nama ea minced ho meroho 'me u kopanye ntho e' ngoe le e 'ngoe hantle. Hlakola Parmesan e sa tsoa etsoa, kha makhasi a parsley ho tloha ho stems 'me u khaole ka thata.
- Lokisetsa pane ea nama ea meroho le minced ka lipoleiti, fafatsa Parmesan le parsley 'me u sebeletse.
Nutrition
Ho sebeletsa: 100gLikorolo: 139kcalLikhabohaedreite: 2.7gLiprotheine: 9gMafura: 10.3g
