Share
Pin
Tweet
Send
Share
Send
Lihlahisoa:
- metsi - litara e le 1 le tse ling hanyane bakeng sa ho belisa;
- fillet ea khoho - 250 g;
- sehlopha sa spinach e ncha;
- pina ea pepere;
- letsoai la leoatleng.
Ho pheha:
- Tlosa letlalo letlalong la likhoho, u khaole mafura ohle ka hloko. Rinse, haholo-holo ka makhetlo a 'maloa. Pheha ho fihlela pheha, tlosa le ho khaola ka ba metopa e melelele e melelele.
- Ho sefa moro, haeba ho khonahala ka cheesecloth, e tla ba ntle haholo. Beha setofo hape, beha setlolo se halikiloeng ka pane, mocheso o fetang mocheso o mahareng.
- Hlatsoa makhasi a sepinche ebe o khabeloa khaba, tšela moro. Pheha metsotso e meraro, e hlohlelletsa nako le nako, nako e setseng ea sekwahelo e lokela ho koaloa.
- Kenya pepere, tatso, letsoai le ho hlohlona hape. Ke phetho!
Kaha sopho e bobebe haholo, o ka e ja ka bohobe ba lijo-thollo tse ngata, hopola feela ho eketsa likhalori. 4 servings. E 'ngoe le e' ngoe e na le protheine ea 17.8 g, 20 g ea mafura, 1,3 g ea lik'habohaedreite, 100 kcal.
Share
Pin
Tweet
Send
Share
Send
