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Lihlahisoa tsa sopho:
- , langa le le lej ka makotikoting - 400 g;
- zucchini e nyane e ncha, e sena lipeo - 2 likhomphutha .;
- spinach - 150 g;
- moro oa nama ea khomo (unsalted, non-mafura) - 1, 5 l;
- lihoete tse nyane - 4 li-PC .;
- turnip e le 'ngoe ea onion;
- litlama tse halikiloeng tse ncha (oregano, basil) - 1 tbsp. l .;
- morara kapa oli ea mohloaare - 1 tbsp. l .;
- konofolo - li-clove tse 2;
- Toro ea lijo-thollo tse felletseng - 60 g.
Lihlahisoa tsa mabotho a nama:
- nama ea khomo e nang le mafura a tlase - 400 g;
- lehe le leholo - 1 pc .;
- litlama tse halikiloeng tse ncha (oregano, basil) - 2 tbsp e ngoe le e ngoe. l .;
- mabenkele a koro - 50 g;
- ho latsoa letsoai le pepere e ntšo.
Ho pheha:
- Khaba ea langa le le lej, fetoha litapole tse khotliloeng.
- Tšela zucchini e halikiloeng le lihoete ka li-cubes.
- Nka pitsa e nang le botlaase bo tlase, e futhumatse oli ho eona, kapele Fry konofolo e sithabetseng, lieie le lihoete. Kenya lero puree, moro, litlama. Ha e pheha, fokotsa mocheso 'me u tšoare ka tlas'a sekwahelo bakeng sa metsotso e 5 ho isa ho ea 7 (rantipole e lokela ho nolofatsa).
- Ho sa le joalo, kopanya metsoako eohle ea ho pheha li-meatball, tsamaisa libolo tse nyane. Ka mokhoa o loketseng, haeba palo ea bona e arotsoe ke 10. Kenya sopho, e ke e phehele metsotso e 15.
- Ebe u beha pasta (pheha metsotso e 10), ebe - zucchini, metsotso e 'meli hamorao - sepinche se khabisitsoeng hantle. Tlosa mochesong ebe u e tlohella e tlohelle metsotso e 20 ho isa ho e 25.
U fumana sopho e 10 e nang le monko o hlollang. Ho e 'ngoe le e' ngoe - 175 kcal, 15,5 g ea protheine, 7.2 g ea mafura, 11.8 g ea lik'habohaedreite.
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