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Lihlahisoa:
- li-artichok tsa lehloa - 200 g;
- lierekisi tse tlotsitsoeng ke limela tse tala - kopi ea 1/2;
- tamati e le 'ngoe e ncha e ncha;
- eiee e le 'ngoe;
- li-champignons tse khethiloeng - 200 g;
- khalase e le 'ngoe ea metsi le moro oa likhoho o sa lomosoang;
- phofo eohle ea lijo-thollo - 3 tbsp. l .;
- starch ea poone - 1 tbsp. l .;
- skim lebese - 2 tbsp. l .;
- oli ea mohloaare - 1 tbsp. l .;
- letsoai la leoatleng le pepere e ntšo ea lefats'e.
Ho pheha:
- Ka pane e loketseng, futhumatsa oli, ka halofo ea lieie e halikiloeng ea lieie. Kenya tamati, li-mushroom, artichok, e khaotsoe likotoana tse nyane, eketsa khoho ea khoho le metsi.
- Ha sopho e pheha bakeng sa metsotso e 5 - 7, beha lierekisi tse tala.
- Kopanya phofo le starch ka sekotlolo se ka thoko, butle-butle tšela sopho e entsoeng ka (ka ho tsitsisa khafetsa). Pheha metsotso e meng e 5, sopho e lokela ho ba boima.
- Qetellong ea ho pheha, letsoai le pepere.
Litokisetso tse 5 tsa sopho e phetseng hantle li se li loketse! Litaba tsa khalori ea karolo ke 217 kcal, BZHU ka ho latellana 10, 11 le 21 g.
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