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Lihlahisoa:
- nama ea khomo (bonololoin e loketse) - 200 g;
- lipalesa tse ncha tsa brussels - 300 g;
- tamati e sa tsoakoang kapa e khabisitsoeng ka lero la eona - 60 g;
- oli ea mohloaare (e hatelletsoeng haholo) - 3 tbsp. l .;
- pepere, letsoai, litlama - ho latela maemo.
Ho pheha:
- Khaola nama ka likotoana ka cm cm 2-3. Ho bohlokoa ho etsa tsohle hore li tšoane. Tšela likotoana ka metsing a belisitsoeng a letsoai ebe u pheha ho ea seterekeng sa "hanyane, 'me se tla be se loketse." Tlosa moro.
- Kopanya nama le hop. Apara leqephe le tlotsitsoeng la ho baka.
- Khaola tamati ka likhaba, beha sekaka ka nama le k'habeche. Fafatsa ka letsoai, pepere, siling ka oli.
- Ka ontong (likhato tse 200), mamella pan ho fihlela nama e phehiloe ka botlalo.
- Fafatsa ka litlama haeba ho hlokahala.
Risepe e etselitsoe libaka tse 'ne. Ligrama tse lekholo tsa lijo li na le: 132 kcal, 9 g ea protheine le mafura, 4,4 g ea lik'habohaedreite.
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