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Lihlahisoa:
- mahe a phehiloeng ka thata - li-PC tse 8 .;
- e 'ngoe ea pepere ea tšepe le likomkomere (nka tse nyane);
- mosetareta o mosehla - 1.5 tbsp. l .;
- mayonesiise - 2 tbsp. l .;
- phofo ea konofolo e omisitsoeng - 2 tsp;
- pina kapa tatso ea letsoai la leoatleng, pepere e khubelu le e ntšo.
Ho pheha:
- Ho tla hlokahala mahe a mane ka kakaretso, ho tse 'ne tse setseng - ke liprotheine feela. Grind liprotheine tse robeli le li-yolks tse 'ne ka tsela efe kapa efe e bonolo: ka grinder ea nama, ka blender, ka grater e ntle.
- Faola lehe le leholo ka sejaneng se loketseng, le kopanya le letsoai, pepere, konofolo, mosetareta le mayonnaise. Flatten ka sekotlolo le thipa e arotsoe likarolo tse 8, joalo ka kuku e chitja.
- Pelepele e peeled 'me e khaoloe meheleng e robeli. Ka lesale le leng le le leng kenya karolo e le 'ngoe ea lehe. Mehele e meholo e tla tlala hohle ntle le holimo, ka hanyane ho tla ba le "leralle".
- Khabisa boima ba lehe ka likomkomere. U ka etsa sena ka litsela tse fapaneng: khaola likomkomere ka li-cubes tse nyane ebe u li khomarela ka mokhoa o ts'oanang le boima. Haeba ho na le takatso le nako, "lirosa" tsa likomkomere kapa li-spirals li tla shebahala li le ntle haholo (qetellong, ho hlokahala thipa e khethehileng).
Tsohle li fetoha hantle ebile li monate. Lesale le leng le le leng la pepere le tlalang ke karolo e le 'ngoe e loketseng ho iphekola. Bakeng sa ligrama tse 100 re fumana 66 kcal, 5.3 g ea protheine, 3.6 g ea mafura, 3 g ea lik'habohaedreite.
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