Joang ho pheha sejana ”Kh'abeche e khabisitsoeng ka nama le linaoa *»
Khaola nama ea khomo kapa nama e 'ngoe ka li-cubes tse nyane. Tšela oli ea mohloaare ka sekotlolo sa moapehi ea liehang 'me u hate nama ka metsotso e 10. Sekoahelo sa seapehi se liehang se tlameha ho buleha. Khaola onion ka lihlopha tse tšesaane. Eiee e lokela ho ekeletsoa nama hang ha e soothoa hanyenyane 'me e qala ho lero. Fry metsotso e 3. Hlakola lihoete ka grater e nyenyane ebe u eketsa nama le onion. Haeba u e senya ka grater e ntle, joale rantipole e tla lahleha feela ka sejana se phethiloeng. Khabela k'habeche. Khabeloa khaola dill. E lokela ho ekeletsoa ho k'habeche e phethiloeng hape. Ha nama e nang le eiee le lihoete e halikiloe ho fihlela e itokisitse, moapehi ea liehang o lokela ho fetisetsoa ho "Stewing" mode mme a kenye k'habeche e khaotsoeng le linaoa ka sekotlolo. Hammoho le letsoai le linoko. Haeba u batla ho fumana sejana se nang le lero le lengata, tšela ligrama tse 50 tsa metsi a chesang ka sekotlolo. Koahela hora e le 'ngoe.
- nama ea khomo 200g
- k'habeche 200g
- Linaoa tse khubelu tsa Bonduel 150g
- rantipole 80g
- onion tse 50g
- dile 20g
- oli ea mohloaare 10g
Boleng ba phepo ea sejana "Kh'abeche e halikiloeng e nang le nama le linaoa *" (ka dikgerama 100):
Likorolo: Tse 101.8 kcal.
Mekotla: 7.6 g
Mafuta: 5 g
Likhabohaedreite: 6.7 g
Palo ea litšebeletso: 2Metsoako le khalori tsa risepe "Kh'abeche e entsoeng ka nama le linaoa *»
| Product | Hlakola | Boima, gr | Tšoeu, gr | Mafura, g | angle, gr | kcal |
| nama ea khomo | 200 g, | 200 | 37.8 | 24.8 | 0 | 374 |
| k'habeche e tšoeu | 200 g, | 200 | 3.6 | 0.2 | 9.4 | 54 |
| linaoa tse khubelu tse entsoeng ka makotikoting | 150 gr | 150 | 10.05 | 0.45 | 26.1 | 148.5 |
| sehoete | 80 g, | 80 | 1.04 | 0.08 | 5.52 | 25.6 |
| anyanese | 50 g, | 50 | 0.7 | 0 | 5.2 | 23.5 |
| dill | 20 gr | 20 | 0.5 | 0.1 | 1.26 | 7.6 |
| oli ea mohloaare | 10 gr | 10 | 0 | 9.98 | 0 | 89.8 |
| Kakaretso | 710 | 53.7 | 35.6 | 47.5 | 723 | |
| Ho sebeletsa 1 | 355 | 26.8 | 17.8 | 23.7 | 361.5 | |
| dikgerama 100 | 100 | 7.6 | 5 | 6.7 | 101.8 |