Sauon ea Mosi e kubelletsoeng

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Salmon ea Mosi e Botsoang: Sebopeho, Likhalori le Tlhahisoleseling ea phepo ka 100 g

Eiee	30 g
Dill	1 tbsp. l
Ho tsuba salmon	60 g

Ka khaba eiee, dill mane ebe o tsuba salmon.

Chisi ea chisi	110 g
Bolila tranelate	60 di ml
Lemon ea lero	1 tsp

Beat chisi e bolila ka tranelate e bolila le lero la lemone ka sekotlolo se nyane ho fihlela e boreleli.

Kenya onion, dill le pepere e ntšo, kopanya.

Kenya litlhapi, kopanya ka bonolo.

Latsoang, nako le letsoai.

Sebeletsa li-grig tse halikiloeng ka marang-rang, bohobe bo halikiloeng, jj.

Lithako

• Mahe a 3
• Ligrama tse 100 tsa salmone e tsubelletsoeng,
• Ligrama tse 150 tsa yogurt ea Greek,
• Ligrama tse 100 tsa tuna ka lero la eona,
• pinch ea letsoai
• pepere e ntšo ho latsoa
• pinch ea konofolo ea fatše.

Joalokaha u bona, ha ho na metsoako e mengata. Chelete ena e lekane bakeng sa ts'ebeletso e le 'ngoe.

Ho pheha

Nka pitsa e nyane kapa sesebelisoa se khethehileng sa ho pheha ebe u pheha mahe ho boemo boo u bo batlang. Re ne re ba pheha ka thata.

Ha u pheha mahe, nka poleiti e nyane ebe u theha sekotlolo se senyenyane sa likhaba tse tharo tsa salmon e tsubelletsoeng. Re sebelisitse lihlahisoa tse amanang le tikoloho (bio) ho risepe.

Joale nka sekotlolo se nyane ebe u eketsa yoghur ea Greek. Kenya letsoai, pepere le phofo ea konofolo ho latsoa. Haeba u na le nako, ka nako eo u ka khetha kharale e ncha ea konofolo.

Nka ligrama tse 100 tsa tuna ho kopanya tsohle ho fihlela li boreleli. Bakeng sa sena, ha u hloke blender, ntho e 'ngoe le e' ngoe e hantle ebile e tsoakoa habonolo le fereko e tloaelehileng.

Kaha sesebelisoa sa konofolo sa yoghur ea Greek se se se loketse, beha khaba ka sarton tartlets. Ebola mahe ebe u khaola bolelele ka thipa e bohale. Tšela halofo e le 'ngoe ka har'a setlolo.

Joale eketsa khaba e 'ngoe ea spaghetti ka holimo le pepere. Sekhahla sa bohobe bo halikiloeng ea carb e tlaase se loketse ho sebelisoa. Thabela lijo tsa hau 'me u be le nako e monate!

Lenane la Lihlahisoa

Li-bagels tse 2 tse ruileng, mahe a 2 a phehiloeng ka thata, lero la langa le le lej, khaba e halikiloeng kapa chisi e halikiloeng ka meroho, salsa ea meroho - ho latsoa - eiee e tala (masiba a 'maloa), parsley, 1, karalelo ea konofolo. mayonnaise, mohloaare o le mong o se nang peo, selae sa pepere e khubelu, letsoai le pepere ho latsoa.

Mohato ka mohato risepe

Ho lokisa tranelate: Kopanya tranelate e bolila, mayonesiise, likomkomere tse khabisitsoeng, li-capers, konofolo e sithabetseng, cilantro, lero la lime, pepere e ntšo le zest ea lamunu!

Kopanya spaghetti hantle, leka letsoai le ho etsa hore se pholile sehatsetsing!

Tsamaea tummies ea tuna, kapa fillet ea tlhapi e 'ngoe e tšoeu e se nang bony, e khaoloe likarolo.

Tšela likotoana tsa litlhapi, fafatsa pepere e ntšo le e khubelu ebe u fafatsa ka lero la lime!

Re futhumatsa pan ka meroho le botoro ka mocheso o bohareng!

Tlama likotoana tsa lihlapi ka lihlopha tse nyenyane tse shapuoeng ebe u tšela ka phofo!

Re fafatsa litlhapi hoo e ka bang metsotso e 'meli ka lehlakoreng le leng ebe re li beha lithaoleng tsa pampiri, rea e hlakola!

Sebeletsa litlhapi tse lutseng tafoleng li chesa, ka pelepele e lokiselitsoeng pele. Ho thabela takatso ea lijo! ! !