Linaoa tse tšoeu tse nang le konofolo le basil
4 likarolo tsa sejana
Nako ea ho itokisa: metsotso e 50
- 1 tbsp. l. oli ea mohloaare
- 1/2 eiee e khethiloeng
- 4-8 meno a entsoeng ka konofolo
- Z00 g ea tamati ea makotikoting
- letsoai le pepere e ntšo ho latsoa
- 700 g, linaoa tse tšoeu tse khabisitsoeng
- Likopi tse 2 tse tlaase mafura a moro
- 5 makhasi a basil
- 1/4 senoelo sa lero la lemone (lero la 1 lemon)
Hala oli ka sekotlolo se seholo. Ka mocheso o mofuthu, fetela konofolo le eiee ho fihlela ba e-ba bonolo - metsotso e 10-15. Eketsa litamati, ka mor'a ho tlohela lero la metsi, letsoai le ho omisa metsotso e 10. Tšela moro 'me u behe linaoa. Pheha hape metsotso e 10-15. Pele o sebeletsa, eketsa basil, lero la lemone le pepere. U ka e sebelisa hang-hang kapa ua e lumella hore e robale bosiu ka mocheso. Sejana sena se bolokiloe ka sehatsetsing ho fihlela beke, 'me se nahane ka likhoeli tse 6.
Tlhahiso ea phepo e nepahetseng ea 1 e sebetsang: 270 kcal, mafura - 13% (2 g, eo 1 g - e tletseng fatše).
Salmone ka sauce ea mosetareta
Lijo tse 6 tsa sejana
Ho pheha nako: metsotso e 15-25
- 450 g saalmon fillets
- 1/2 senoelo se omileng peo ea mosetareta
- sekhahla se senyenyane sa dill e entsoeng hantle
- 1/2 oiee e nang le litebelisoa tse tšesaane
- 1 tbsp. l. oli ea mohloaare
- 24 asparagus letlobo
- Likotlolo tse 3 tsa raese e sootho
- Letsoai le pepere - ho latsoa
Preheat ontong. Letsoai le pepere litlhapi, li tšollele peō ea mosetareta ka har'a mapolanka, fafatsa li-dill le eiee. Fafatsa ka oli. Apara setai sa baking le asparagase. Pheha metsotso e 10, haeba ho lakatsoe, tlohela e 'ngoe metsotso e 5-10 ho tloha ka tlung. Pheha raese. Sejana se ka bolokoa ka sehatsetsing ka mokhoa o koetsoeng ka matsatsi a mararo.
Nete ea bohlokoa ea phepo ea 1 ho sebeletsa (ligrama tse 75 tsa salmone, 1/2 senoelo sa raese le tse 4 tsa asparagus ea hlaha).
Sopho ea mushroom le kana
4 likarolo tsa sejana
Ho pheha nako: lihora tse 1,5
- 2 tbsp. l. oli ea mohloaare
- Eiee e nyane
- 450 g, li-mushroom tse tšesaane
- 1/5 lithara e le 'ngoe ea moro oa mafura a mafura a sa tsitsitseng
- 1/2 senoelo sa soy sauce se nang le sodium e ngata
- 6 tbsp. l. harese e tala
- 4 clove ea konofolo e entsoeng
- Khoba ea 4 ea khoho e se nang letlalo, e hlabiloe
Fry the eiee. Beha li-mushroom ka lero le tebileng la ho chesa, etsa hore mollo o be matla haholo 'me u phehe ho fihlela o e-ba sootho. Eketsa moro, sauce sauce, harese le konofolo. Mohope oa metsotso e 45. Ebe o kenya matsoele a phetseng 'me u phehe ho fihlela nama e fetoha tšoeu. Sehatsetsing, sejana se ka bolokoa ho fihlela ho matsatsi a mararo, le ka foromo e batselitsoeng - ho fihlela likhoeli tse 6. Li-recipe tsa lijana tsa rona li loketse motho e mong le e mong - ka bobeli bana le batho ba baholo.