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Lihlahisoa:
- kholifulawa - 1,2 kg;
- lehe la likhoho - 1 pc .;
- lebese - 120 ml;
- tranelate e bolila - 80 g;
- lihoete - 200 g;
- botoro - 5 g;
- li-blouse tse tšoeu tsa lefatše - 40 g;
- chisi e thata - 40 g.
Ho pheha:
- Arola khaliflower ho "lifate" tse kholo, pheha ho fihlela li le bonolo metsing a letsoai. Ho khothalletsoa ho etsa sena ka sekotlolo se bulehileng. Bebele e lokiselitsoeng ho omella le ho pholile. Ebe o arola likarolo tse nyane tsa inflorescence kapa o se o khaola feela.
- Pheha lihoete tse hlatsoitsoeng ka thoko ho khábeche, ebola le linare tse koahelang.
- Kenya lebese ho litlolo, li tlohelle hore li nolofatse.
- Arola lehe ho protheine le yolk. Penya makhooa, 'me u kopanye yolk le botoro.
- Khama chisi ka kotloloho.
- Kopanya lihlahisoa tsohle ntle le liprotheine le chisi ebe u kopanya hantle. Kenya liprotheine ebe o hlohlelletsa hape, ka nako ena ka hloko.
- Koahela leqephe la ho baka ka pampiri, beha motsoako, 'me u otlolohe ka ho tsamaea hantle. Fafatsa ka chisi e halikiloeng. Pheha ka ontong ka mocheso oa likhato tse 180 ho fihlela o phehiloe.
E fetoha litšebeletso tse 'ne. Bakeng sa 100 g ea casserole, 4 g ea protheine, 5.4 g ea mafura, 7.5 g ea lik'habohaedreite le 94 kcal
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