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Lihlahisoa:
- metsi - lilitha tse 3;
- khábeche - ¼ hlooho e nyane ea hop;
- lihoete - e le 'ngoe e nyane;
- zucchini squash - halofo e nyane;
- lierekisi tse ncha - 100 g;
- eiee e tala - masiba a mabeli;
- litapole, tse nyane hantle - li-tubers tse 3 tse mahareng;
- konofolo - li-clove tse 2;
- oli ea mohloaare - 2 tbsp. likhaba;
- letsoai le leng.
Ho pheha:
- Tšela oli ea mohloaare ka tlase ho pan ea bophahamo bo loketseng, eketsa onion le konofolo e nyane. Tšela metsi 'me u a tlohele hore a belise.
- Khaola lihoete le litapole ka li-cubes tse nyane e le hore sopho e felileng e shebahale e le ntle le ho feta. Pheha metsotso e 10.
- Tšela lierekisi, k'habeche e shredded le zucchini ka li-cubes ka pane. Pheha metsotso e meng e 15, ebe u qetile.
Bakeng sa li-gramme tse lekholo tsa lijana o tsamaea ka 15,8 kcal. 2.34 g e tla ba lik'habohaedreite. 0.55 g - mafura. Hape 0,5 g ea protheine.
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