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Lihlahisoa:
- mahe a likhoho - li-pcs tse 6 .;
- onion e khubelu - turnip e le 'ngoe;
- broccoli - 200 g;
- litapole - 100 g;
- chisi e thata - 50 g;
- oli ea mohloaare - 2 tbsp. l .;
- letsoai, pepere e ntšo ea lefats'e ha o batla.
Ho pheha:
- Preheat ontong (250 ° C).
- Arola li-broccoli ka li-inflorescence tse nyane, fetola litapole hore e be li-cubes, khabeloa khabeloa onion. Tšela ntho e ngoe le e ngoe, nako ka oli ea mohloaare le kopanya.
- Tšela sekotlolo se loketseng sa ho baka, baka metsotso e 10 seteisheneng se kaholimo sa ontong. Ka nako ena, o ka kopanya hanngoe.
- Ebe o tlosa meroho mme o lumelle ho pholile bakeng sa halofo ea hora. Se ke oa tlohela ka ontong!
- Tšela mahe a tala ka har'a boima ba meroho, hlohlelletsa ntho e 'ngoe le e' ngoe, e boreleli, e fafatse ka chisi e halikiloeng. Hape, romella foromo ka ontong ebe u latela ho fihlela mahe a qala ho petsoha. Haeba u batla, u ka fafatsa pepere e ntšo ka pele o sebeletsa.
E fetoha litšebeletso tse 6. Litaba tsa khalori tsa e 'ngoe le e ngoe ke 233 kcal. 11 g ea protheine, 12 g ea mafura, 20 g ea lik'habohaedreite.
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