John Myers
Tse ka Hare
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metsoako
Bakeng sa Sauce:
- 200 g Matokomane a halikiloeng le a letsoai
- 4 tbsp Li-flakes tsa kokonate
- 700 ml Lebese la kokonate
- 1 tbsp Veine e tšoeu ea veine
- 1 tbsp Phofo ea Curry
- 1 tsp Turmeric
- 1 Khomphutha. Chilli pepere
- Letsoai le pepere
- Sugar
Moqolo oa selemo:
- 5 letlapa Pampiri ea raese
- 1 thunngoa Oli ea mohloaare
- Letsoai le pepere
Tlhahiso:
- 4 Khomphutha. Lihoete
- 30 Khomphutha. Asparagus e hlaha
- 5 Khomphutha. Li-onion tsa selemo
litaelo
Sauce:
- Kenya lisebelisoa tsohle ka sekotlolo ebe u li tlisa ho pheha. Ebe u ntša pepere eohle ka pitseng. Letsoai le pepere ho latsoa. Tšela ntho e 'ngoe le e' ngoe ka blender le puree hantle haholo. Fetisetsa sekotlolo 'me u lumelle ho pholile mocheso oa kamore.
Moqolo oa selemo le ho tlatsa:
- Khaola lisebelisoa tsohle ka likhoele tse bolelele ba 5 cm. Apara pan 'me u chese oli. Ntlha ea pele, Fry lihoete ho fihlela li phehiloe halofo, empa li ntse li tlameha ho loma. Letsoai le pepere ha ho hlokahala, ebe u li tlosa ka pane ebe u li beha ka thōko. Koahela ho li thibela ho phola. Hona joale asparagus e halikiloe ka nakoana (hoo e ka bang metsotso e 3). Hape, letsoai le pepere haeba ho hlokahala. Ntša ka pan. Sekoahelo. Qetellong, fry eiee ea selemo ka metsotso e ka bang 1. Lijo tsa tsau-tsau. Sekoahelo. Hona joale pampiri ea raese e kenngoa metsing ka metsotso e ka bang 2-3 ka mor'a e 'ngoe. Ntša ka har'a bateng ea metsi 'me u ale holim'a thaole ea kichineng. Ebe lihoete, asparagus le eiee ea selemo li kenngoa bohareng ba karolo e ka tlaase ea boraro ea pampiri ea raese. Pele mahlakoreng a pampiri a phuthetsoe holim'a meroho, ebe a kenngoa moqolong.
Nutrition
Ho sebeletsa: 100gLikorolo: 190kcalLikhabohaedreite: 4.9gLiprotheine: 5.9gMafura: 16.5g
