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Lihlahisoa:
- Linoelo tse peli tsa moroho oa likhoho ntle le letsoai le mafura;
- metsi a phehiloeng - likhalase tse 3;
- Letlapa la likhoho le phehiloeng - 300 g;
- raese e sootho - halofo ea senoelo;
- pepere e le 'ngoe e khubelu, e mosehla le e tala;
- halofo ea canine e tala e tala;
- veine e tšoeu e omileng (haeba e le teng) - senoelo sa kotara;
- 2 li-clove tsa konofolo;
- pinch ea safrone;
- pepere e khubelu le e ntšo, hammoho le letsoai la leoatle ho latsoa;
Ho pheha:
- Tšollela khoho ea khoho, kopanya le metsi. Letsoai, pepere, eketsa safrone, veine le konofolo e sithabetseng.
- Tšela moro setofong, ha o pheha, beha raese e soetsoeng e sootho. Fokotsa mocheso 'me u tšoare metsotso e 5.
- Khaola khoho e kolobisitsoeng ka li-cubes, ebola pepere ea tšepe ebe o e khaola hantle. Kenya tsohle ka pane. Pheha e 'ngoe metsotso e 5 ho isa ho ea 7.
- Hlatsoa lierekisi tse tala tse khabisitsoeng ka tlas'a metsi a kenang, li li kenye ka colander, eketsa sopho mme u phehele motsotso o mong. Tsohle di lokile!
Fumana li-servings tse 4 tsa sejana se pelo se thata haholo. Litaba tsa khalori ea karolo eo ke 243 kcal, 27,5 g ea protheine, 2 g ea mafura, 23,5 g ea lik'habohaedreite.
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