Lisebelisoa

• 2 tablespoons extra virgin olilive oil
• likopi tse 4 tsa broccoli florets, (1 hlooho ea broccoli)
• 4-6 li-clove tsa konofolo, tse khaotsoeng
• 1/4 senoelo sa metsi
• letsoai le pepere

Litaelo

Chesa oli ea mohloaare ka pane e kholo ea saute ka mocheso o mahareng. Eketsa ka konofolo ka letsoai la letsoai 'me u phehe ho fihlela monko o monate (ka metsotsoana e ka bang 30-60). Eketsa broccoli ho pan, nako le letsoai le pepere, 'me u phehe metsotso e 2 ho isa ho e 3. Eketsa ka 1/4 senoelo sa metsi, tšela holim'a sekwahelo, 'me u phehele metsotso e meng e 3 ho isa ho e 5, kapa ho fihlela broccoli e le bonolo. Tlosa sekwahelo 'me u phehe ho fihlela metsi leha e le afe a eketsehileng a fetohile mouoane ka pan.

Phepo

Ho sebeletsa: kopi e 1 | Likhalori: 97kcal | Lik'habohaedreite: 7g | Protheine: 3g | Mafura: 7g | Mafura a Koahetseng: 1g | Sodium: 31mg | Potasiamo: 300mg | Fibre: 2g | Tsoekere: 2g | Vithamine A: 567IU | Vithamine C: 82mg | Khalsiamo: 49mg | Tšepe: 1mg