Ka Segerike: Ho thoe kah-lah-MAH-reeyah sah-LAH-tah
Ho bonolo ho etsa phofo ena kapa mofuthu, le se ratang ka veine kapa ouzo. E ntle haholo ha e etsoa ka squid e khōlō (calamari) empa e sebetsa hantle haholo (sheba setšoantšo).
Seo U tla se Hloka
- Limela tse peli tsa li-squid (tse ncha kapa tse nang le serame)
- 1 kopi e tsoeu veine
- 1 leaf leaf
- 1/2 teaspoon letsoai
- 1/4 pepere ea pepere
- Li-pinch tse peli ho isa ho tse 3 tsa oregano
- oli ea mohloaare e sa lekaneng ea ho latsoa
- veine e khubelu e latsoe
- 1 ho ea ho 2 tablespoons parsley (a hloekileng, chopped)
- Hloekisa: eiee e nyenyane e tšetsoeng
Kamoo U ka e Etsang
Hloekisa squid.
Beha sesepa eohle, veine le lekhasi la bay ka pitsa e nyenyane ea stew kapa kolobe ea dutch. Tlisetsa pheha, mocheso o tlase le ho omisa, koaheloa, ka metsotso e 35-40. Hlatsoa, 'me u kene ka meketeng. Beha platter ea lijo kapa sekotlolo se sa tebang sa salate. Fafatsa ka letsoai, pepere le oregano. Eketsa oli ea mohloaare le asene ho latsoa. Holimo le lilae tsa parsley le onion.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 177 |
| Total Fat | 2 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 352 mg |
| Sodium | 70 mg |
| Li-carbohydrate | 7 g |
| Fiber Fiber | 0 g |
| Liprotheine | 24 g |