Ho pheha sejana "Shakshuka»
Ebola litamati. Khaola meroho ka li-cubes, spinach ka lihlopha.
Khaola bacon ka lihlopha tse nyane, Fry ho fihlela crisp, ebe u beha poleiti e chesang.
Ka pane ea ho chesa, eketsa botoro, eketsa onion, pepere, konofolo, tamati, spinach (eketsa ka tatellano ena). Nako le letsoai le pepere. Etsa mouoane metsi ho fihlela mongobo o teteaneng.
Ka mongobo, etsa li-depress tse peli, otla lehe ho e 'ngoe le e' ngoe. Nako le letsoai le pepere. Pheha mahe ho fihlela yolk e phehiloe ka mokhoa oo e o ratang. Ha u sebeletsa, fafatsa bacon ka holimo.
- mahe - 2 likhomphutha.
- Bacon - 100 g
- tamati - 30 g
- Sipinake - 60 g
- pepere ea tšepe - 20 g
- onion - 30 g
- botoro - 10 g.
- parsley - li-sprigs tse 3
- turmeric (fatše) - ho latsoa
- pepere ea pepere (e omisitsoeng) - ho latsoa
- letsoai
- pepere-ho latsoa
Boleng ba phepo ea sejana "Shakshuka" (ka dikgerama 100):
Likorolo: Tse 199.3 kcal.
Mekotla: 10.2 g
Mafuta: 16.2 g
Likhabohaedreite: 2.7 g
Palo ea litšebeletso: 2Lisebelisoa le khalori ea risepe ea "Shakshuka"
| Product | Hlakola | Boima, gr | Tšoeu, gr | Mafura, g | angle, gr | Khal, kcal |
| lehe la khoho | likhomphutha 2 | 110 | 13.97 | 11.99 | 0.77 | 172.7 |
| nama ea fariki | 100 g, | 100 | 23 | 45 | 0 | 500 |
| langa le le lej (langa le le lej) | 30 g, | 30 | 0.33 | 0.06 | 1.11 | 6 |
| sepinichi | 60 g, | 60 | 1.74 | 0.18 | 1.2 | 13.2 |
| pepere e khubelu e tsoekere | 20 gr | 20 | 0.26 | 0 | 1.06 | 5.4 |
| anyanese | 30 g, | 30 | 0.42 | 0 | 3.12 | 14.1 |
| botoro | 10 gr | 10 | 0.05 | 8.25 | 0.08 | 74.8 |
| parsley | likotoana 3 | 45 | 1.67 | 0.18 | 3.42 | 21.15 |
| turmeric | 0 gr | 0 | 0 | 0 | 0 | 0 |
| pepere e chilisi | 0 gr | 0 | 0 | 0 | 0 | 0 |
| letsoai | 0 gr | 0 | 0 | 0 | 0 | 0 |
| pepere e khubelu ea fatše | 0 gr | 0 | 0 | 0 | 0 | 0 |
| Kakaretso | 405 | 41.4 | 65.7 | 10.8 | 807.4 | |
| Ho sebeletsa 1 | 203 | 20.7 | 32.8 | 5.4 | 403.7 | |
| dikgerama 100 | 100 | 10.2 | 16.2 | 2.7 | 199.3 |