John Myers
Tse ka Hare
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metsoako
- 225 g Phofo e felletseng ea koro
- 225 g Phofo ea rye e feletseng
- 1 sekotwaneng Lehlo
- 15 g letsoai
- 400 g Yoghurt ea Turkey 10%
- 125 g Quark semi-fat
- 50 g Butter
- 60 ml Lebese le futhumetseng
litaelo
- Beha liphoofo tse peli le letsoai ka sekotlolong ebe u kopanya hantle ebe u etsa seliba bohareng. Hlakola tomoso ho eona 'me u tšollele lebese le futhumetseng holim'a eona, hlohlelletsa hanyenyane' me ue tlohele hore e phomole ka metsotso e ka bang 10.
- Ka mor'a metsotso e 10, eketsa lisebelisoa tse ling 'me u kopanye hantle - haholo-holo ka letsoho. Ke ntse ke nahana hore ho sebetsa ka ho fetisisa 'me u lula u e-na le maikutlo a hlama. Ebe u koahela hlama 'me u tlohe sebakeng se futhumetseng bonyane metsotso e 30. Haeba nako e telele, ha ho na taba ho hang, eseng e khuts'oane ka kopo.
- Ala pan ea bohobe ka pampiri ea ho baka. Ho etsa sena, senya pampiri ea ho baka 'me ue kolobise ka tlas'a metsi a batang a batang, ebe u e pepesa hantle. Hona joale pampiri ea ho baka e lumellana hantle le pane ea ho baka.
- Joale kopanya hlama hape ka bokhutšoane ebe u e kenya ka paneng ea bohobe 'me u e tlohelle e tsohe hape e koahetse bonyane metsotso e 30. Ka mor'a metsotso e 10 ea ho tsamaea, sebelisa thipa e bohale ho khaola ka holim'a bohobe ka bolelele le ho chesa setofo ho likhato tse 230.
- Ebe o kenya bohobe ka ontong ka terene ea bobeli ho tloha ka tlase ebe o eketsa sekotlolo se nang le halofo ea litha e le nngwe ea metsi a belang. Ka mor'a metsotso e 10, fokotsa mocheso ka likhato tse 30 'me u phehe metsotso e meng e 45.
- Ntša bohobe ka ontong 'me u tlohe ka har'a hlobo ka metsotso e ka bang 10, ebe ue ntša ka har'a hlobo, ebola pampiri ea ho baka 'me ue tlohele e pholile hantle holim'a terata.
Nutrition
Ho sebeletsa: 100gLikorolo: 290kcalLikhabohaedreite: 33.2gLiprotheine: 10gMafura: 12.8g
