Mokhoa oa ho pheha sejana ” Matsoele a likhoho ka tamati le mohloaare»
Hlakola khoho ka letsoai le pepere e ntšo, ebe u Fry sengoathoana se seng le se seng ka metsotso e 6 ka lehlakoreng le leng (ho molemo ho etsa sena ka pane ea grill). Tlohela khoho ka mocheso o tlaase e le hore e se ke ea pholile. Ho sa le joalo, ka skillet e bohareng, kopanya tamati, mohloaare, le halofo ea veine le sauce ea oli, 'me u hate metsotso e 2-3 kapa ho fihlela tamati e le bonolo. Hlatsoa halofo e setseng ea soso holim'a matsoele, u li khaole likotoana, 'me u tšollele tamati e entsoeng ka stewed le mehloaare. Beha ka platter, fafatsa ka chisi 'me u khabise ka makhasi a basil.
- 400 g khoele ea khoho
- 200 g, tamati
- 100 g mehloaare
- 50 dikgerama tsa feta
- Olipo ea 2 oli ea mohloaare
- 1 tbsp asene ea veine.
Boleng ba phepo ea sejana "Lifuba tsa kana le litamati le mehloaare" (ka dikgerama 100):
Likorolo: Tse 117.4 kcal.
Mekotla: 13.2 g
Mafuta: 6.1 g
Likhabohaedreite: 1.9 g
Palo ea litšebeletso: 4Lisebelisoa le likhalori tsa risepe "Lifuba tsa kana le litamati le mehloaare»
| Product | Hlakola | Boima, gr | Tšoeu, gr | Mafura, g | angle, gr | kcal |
| khoele ea khoho | 400 g, | 400 | 92.4 | 4.8 | 0 | 440 |
| langa le le lej (langa le le lej) | 200 g, | 200 | 2.2 | 0.4 | 7.4 | 40 |
| mehloaare | 100 g, | 100 | 0.8 | 10.7 | 6.3 | 115 |
| feta cheese | 50 g, | 50 | 8.5 | 12 | 0 | 145 |
| oli ea mohloaare | 2 tbsp. | 20 | 0 | 19.96 | 0 | 179.6 |
| veine e tšoeu | 1 tbsp. | 15 | 0 | 0 | 0.89 | 2.1 |
| Kakaretso | 785 | 103.9 | 47.9 | 14.6 | 921.7 | |
| Ho sebeletsa 1 | 196 | 26 | 12 | 3.6 | 230.4 | |
| dikgerama 100 | 100 | 13.2 | 6.1 | 1.9 | 117.4 |