Ho na le litlhapi tse ngata leboea, hobaneng u sa li phehe. E phetse hantle ebile e monate haholo. Re ts'epa hore ha u na taba. Haeba u eketsa sopho e ntle, joale re fumana risepe e ntle haholo e nang le lik'habohaedreite tse tlase. Re u lakaletsa katleho ho pheheng!
Lithako
- Ligrama tse 400 tsa fillet ea tlhapi eo u e khethileng;
- Tablespoons tse 2 tsa eseng bohale ba pereeradish;
- Likhaba tse 2 tsa mosetareta;
- Li-supu tse 3 tsa phofo ea kokonate;
- Thispone e le 1 ea phofo ea folaxe;
- Li-4 tsa lierekisi;
- Lieie tse 2;
- Ligrama tse 50 tsa litlama tsa Italy;
- 1 rantipole;
- Li-gramme tse 150 tsa yogurt 3.5% mafura;
- sweetener boikhethelo;
- Thispone e 1 ea psyllium husk;
- Mahe a 2
- oli ea kokonate bakeng sa ho halika.
Lithako ke tsa li-meatball tse 6. Litokisetso li nka metsotso e 15.
Boleng ba matla
Litaba tsa khalori li baloa ka ligrama tse 100 tsa sehlahisoa se felileng.
| Kcal | kj | Lik'habohaedreite | Mafura | Li-squirrel |
| 79 | 330 | 4,6 g | 3.4 g | 7.8 g |
Ho pheha
1.
Pele o qala ho pheha, etsa bonnete ba hore filet e loketse ho pheha. Ka hona, haeba u rekile filet e leqhoa, e qhebelle pele ho nako.
2.
Hlatsoa lihoete, ebola ebe u khaola li-cubes tse nyane. Haeba u lakatsa, u ka sebelisa processor ea lijo.
Cheka lihoete
3.
Eiee le konofolo le tsona li hloka ho khethoa. Ho sebelisoa li-clove tse peli tsa konofolo le onion e le 'ngoe bakeng sa nama e halikiloeng, li-clove tse ling tse peli le onion e' ngoe bakeng sa spaghetti.
4.
Joale nka sopho e nyane, e futhumatse ka oli e nyane ea kokonate ka holim'a mocheso o bohareng ebe u khaola lieie, konofolo le lihoete habobebe. Fafatsa lihoete pele, ebe u eketsa lieie le konofolo (phapang ea nako ea ho pheha). Tšela meroho e halikiloeng ka poleiti ebe u behella ka thoko.
5.
Khaola fillet ea lihlapi likotoana ebe u li kopanya.
6.
Haeba u batla hore meroho e khaoloe le ho feta, e eke ka nama e halikiloeng ebe u e khaola hape.
7.
Kenya mahe, thispone ea psyllium husk le litlama tsa Italy ho bongata le tlhapi le kopanya.
8.
Forcemeat e hloka ho ema nakoana e le hore husk ea semela se etsa mosebetsi oa eona. Re khothaletsa ho emela metsotso e 10.
9.
Ha metsotso e 10 e fetile, o ka eketsa phofo ea coconut le phofo ea flaxseed. Stuffing e tla fetoha letsoai le ho feta. Seha lipalesa tsa nama ka pepere ea cayenne, letsoai le pepere e ntšo.
Hlama e loketse li-cutlets
10.
Le ha psyllium husk e ruruha, o ka etsa mosifa. Sena se potlakile haholo. Nka sekotlolo se tšesaane, eketsa yoghur, likhaba tse peli tsa mosetareta le palo e lekanang ea horseradish.
11.
Etsa bonnete ba hore u kenyelletsa konofolo le lieie tse setseng. Kenya sofifi ea khetho ea hau haeba u batla. Haeba ho hlokahala, pepere le letsoai ho latsoa.
Tsoekere e itoketseng
12.
Kamora hore spaghetti e se e loketse, khutlela nama e halikiloeng. Preheat pan ka holim'a mocheso o bohareng ebe o hlatsoa ka oli e nyane ea kokonate.
13.
Etsa likuku tsa tlhapi tsa 5-6 le sauté ho fihlela li le putsoa ka khauta ka mahlakoreng ka bobeli. Sebeletsa li-meatball tsa litlhapi ka sesepa. Thabela lijo tsa hau!
Fomela li-cutlets pele u li halika
