Ho bonolo haholo, ho potlakile ebile ho monate ho etsa sejana se seholo sa nama ea nama ea nama ea kolobe J. E na le livithamini tse ngata le likhalori tse fokolang, kahoo o ka ja o khothatsang.
Lithako
Kakaretso ea Lisebelisoa
- Zucchini tse 1;
- Ligrama tse 400 tsa champignons;
- 100 ml ea meroho ea limela;
- Litamati tse 8 tse nyane (ciliegia);
- Lieie tse 2;
- 3 li-clove tsa konofolo;
- Khaba e le 1 ea adjika;
- Supuni e 1 ea thyme;
- Thispone e 1 ea oli ea mohloaare;
- letsoai le pepere ho latsoa.
Boleng ba matla
Likahare tsa khalori li baloa ka ligrama tse 100 tsa sejana se felileng.
| Kcal | kj | Lik'habohaedreite | Mafura | Li-squirrel |
| 35 | 148 | 3.4 g | 1.4 g | 2.3 g |
Ho pheha
1.
Hlatsoa le ho peel champignons. Khaola li-mushroom ka likhaba. Fafatsa oli ea mohloaare ka pane e kholo ebe u romela li-mushroom ka mahlakoreng 'ohle.
Fry hantle
2.
Ha li-mushroom li halikiloe, peista lieie ebe u e roesa mehele. Ebola likharetene tsa khalase ebe u li khaola ka li-cubes tse tšesaane. Hlatsoa zucchini, tlosa stem ebe u khaola likoto.
3.
Tšela li-mushroom ho tsoa pane ka poleiti ebe u fokotsa mocheso.
Tšela li-mushroom ka sekotlolo
4.
Ka pane e le 'ngoe, Fry lieie le konofolo ho fihlela pepeneneng. Hang ha eiee e halikiloe, eketsa linoko tsa zucchini ebe u li tšela, ka linako tse ling.
Kenya meroho e setseng
5.
Tšela meroho ka har'a moro oa meroho ebe u hlatsoetsa sejana ka thyme, letsoai le pepere ho tatso ea hau. Kenya adjika. Haeba u rata tatso ea linoko tse ngata, u ka eketsa adjika e eketsehileng.
Pheha sejana ho latsoa
6.
Kenya li-mushroom ka 'pan' ebe u qete metsotso e mengata. Khabareng, hlatsoa tamati ka tlasa metsi a batang ebe u ba khaola kahare. Khabareng, beha tamati ka merohong ebe o e tlohella e le nakoana. Li lokela ho futhumala, empa eseng ho pheha haholo.
Beha tamati qetellong
7.
Meroho e se e loketse, e behe ka poleiti ebe u qala lijo. Thabela lijo tsa hau!
