Share
Pin
Tweet
Send
Share
Send
Lihlahisoa:
- fillet ea khoho - 200 g;
- Liapole tse 3
- phofo ea raese bakeng sa boning;
- asiti ea soya ea tlhaho - 2 tbsp. l .;
- ginger ea grated le sinamone ea fatše;
- pepere le letsoai ho latsoa.
Ho pheha:
- Rinse fillet, thatela le filing ea filimi, otla tima.
- Ebola apole e le 'ngoe, e behele, e kopanye le ginger le soya.
- Beha chops ea likhoho ka har'a marinade e hlahisang hora le halofo.
- Ebola liapole tse setseng letlalong le botebong ba tsona, li khaole li-disc.
- Fry apole e 'ngoe le e' ngoe hanyane, e le hore e nolofale, empa e se ke ea oa. Fafatsa ka letsoai le sinamone.
- Ebola filthara e nang le marine ho tloha marinade, letsoai, moqolo ka phofo, kapele fry ka pane (nama e halikiloeng e phehiloe ka metsotso e seng mekae).
- Arola sesebelisoa kaofela ho 4 servings le ho sebeletsa.
Ligrama tse 100 tsa khoho e nang le liapole li na le 123 kcal, 10,5 g ea protheine, 6 g ea mafura le 6.5 g ea lik'habohaedreite.
Share
Pin
Tweet
Send
Share
Send
