Mokhoa oa ho lokisa sejana "Squid e halikiloeng ka meroho"
Bohato ba 1
Hlatsoa pelepele, khaola ka halofo 'me u tlose mantlha, khaola makhasi ao ka lihlopha. Fokotsa cauliflower le linaoa tse tala.
Bohato ba 2
Hlatsoa litopo tsa squid ka botlalo, u tlose filimi e tšesaane ea kantle tlasa metsi le ho tlosa lipoleiti tse ka hare tsa chitinous. Khaola squid ka mehele e ka bang botenya ba cm 0.7.
Bohato ba 3
Ka pane ea ho chesa, futhumatsa oli ea meroho. Beha mehele ea squid. Pheha, u hlohlelletsa ka matla, metsotso e 2.
Bohato ba 4
Eketsa meroho e lokiselitsoeng mme u phehele metsotso e meng ea 3 ka mokhoa o ts'oanang. Kenya lero la lemone, soy sauce le linoko. Pheha metsotso e meng ea 5.
- linaoa tse tala-100 g
- kholifola ea leqhoa - 200 g
- squid - 250 g
- pepere e monate - 60 gr.
- oli ea limela - 2 tbsp.
- lero la halofo ea sirilamunu
- rosemary - 1 tsp.
- soy sauce - 2 tsp.
- pepere e ntšo - 1 tsp.
- Anyanese
- - 1 likhomphutha.
Boleng ba phepo ea sejana "squid e halikiloeng e nang le meroho" (ka dikgerama 100):
Likorolo: Tse 77.1 kcal.
Mekotla: 7.7 g
Mafuta: 3.9 g
Likhabohaedreite: 4.1 g
Palo ea litšebeletso: 3Lisebelisoa le likhalori tsa risepe "Squid e halikiloeng e nang le meroho»
| Product | Hlakola | Boima, gr | Tšoeu, gr | Mafura, g | angle, gr | Khal, kcal |
| linaoa tsa khoele | 100 g, | 100 | 2 | 0.2 | 3.6 | 24 |
| kholifolaoa bonduelle e hoammeng | 200 g, | 200 | 3.2 | 0.4 | 7.8 | 28 |
| squid se secha | 250 g, | 250 | 47.5 | 6.25 | 4.5 | 245 |
| pepere e khubelu e tsoekere | 60 g, | 60 | 0.78 | 0 | 3.18 | 16.2 |
| oli ea soneblomo | 2 tbsp. | 20 | 0 | 19.98 | 0 | 180 |
| lero la lemone | 0 gr | 0 | 0 | 0 | 0 | 0 |
| rosemary | 1 tsp. | 7 | 0.23 | 0.41 | 1.45 | 9.17 |
| Heinz mongobo oa soya | 2 tsp. | 14 | 0.36 | 0 | 6.02 | 25.62 |
| pepere e mongobo fatše | 1 tsp. | 7 | 0.73 | 0.23 | 2.71 | 17.57 |
| Anyanese | 0 gr | 0 | 0 | 0 | 0 | 0 |
| - | 1 sengoathoana | 50 | 0 | 0 | 0 | 0 |
| Kakaretso | 708 | 54.8 | 27.5 | 29.3 | 545.6 | |
| Ho sebeletsa 1 | 236 | 18.3 | 9.2 | 9.8 | 181.9 | |
| dikgerama 100 | 100 | 7.7 | 3.9 | 4.1 | 77.1 |