SESOTHO.2211.yourfood_diet
Phepo e ikgethang
TSE MATHEMALODI
TSA HOSENG
TSA MANTSIBOYA
TSA MOTSHEARE
WHOLEMEAL BREAKFAST CAKE
* 2 dilae wholemeal bread
* 1 selae ham
* 2 dilae, tamati
* 1 selae, eie
* 1 lehe le fehlwe
* letswai ho natefisa
1. Beha ham hodima selae sa bohobe, tamati le eie.
2. Beha lehe o le noke ka letswai. Beha bohobe bo setseng.
3. Fepela le seno sa ditholwana.
Ho pheha lehe
1. Bedisa litara ya metsi ka pitseng. Tshela 5ml letswai le 15ml asene e tshweu.
2. Pshatlela lehe koping, o le fehle. Fehla metsi ka kgaba ya thupa. Tshela lehe ka hloko bohareng ba ona.
3. Tlosa pitsa mofuthung, o tlohele lehe metsing metsotso e 6-8. Tshola ka kgaba ya ho fepela e masoba mme o fepele.
E ka fepela 1
SPAGHETTI WITH CHICKEN AND TOMATO SAUCE
* 1 kgaba (15ml) oli
* 1/2 kopi (125ml) eie e kgabetsweng
* 2 dikaqa garlic, e hlahlathwe
* 1 tamati e kgabelwe
* 3 dikgaba (45ml) tomato paste
* 4 difuba tsa kgoho, di kgabelwe ka bolelele
* 1/2 kopi (125ml) metsi
* 1 kopi (250ml) dikgwayakgwayane, tse dilae
* 1 kgabana (5ml) tswekere
* 500g spaghetti, se phehwe ho latela ditaelo tse pakaneng
* letswai ho natefisa
1. Futhumetsa oli paneng, hadika eie le garlic ho fihlela di butswa.
2. Tshela tamati le tomato paste, pheha metsotso e 2.
3. Tshela nama le metsi. Pheha metsotso e 15 ho fihlela sopho e ba reberebe.
4. Tshela dikgwayakgwayane le tswekere. Pheha metsotso e 5.
5. Tshela hodima spaghetti se tjhesang.
E ka fepela ba 4
Ha o rata
O ka sebedisa nama ya kgomo bakeng sa ya kgoho.
O ka sebedisa dihwete tse kgabetsweng le green pepper.
COUSCOUS WITH HERBS AND CHICKEN
* 1 kopi (250ml) metsi
* 1 kgabana (5ml) letswai
* 1 kopi (250ml) couscous
* 1 kgaba (15ml) parsley and coriander e sitsweng
* 1/2 kopi (125ml) poone
* 1 nama ya kgoho ya sefuba, e phehwe, e sehwe dilae
1. Bedisa metsi paneng.
Noka ka letswai o fuduhe.
2. Tshela couscous. E tshole o e fodise metsotso e ka bang 5. Couscous e tlameha ho ba bobebe, e se kgoramelane. Metsi a tjhe.
3. Kopanyetsa di-herbs le poone sejaneng.
4. Tshela motswako wa couscous poleiting. Beha nama ka hodimo.
E fepela a 1
E meng mekgwa
O ka sebedisa white fish e bedisitsweng bakeng sa nama ya kgoho. [s]
Diresepe: Ntwenhle Mpanza Ditshwantsho: Andrea Caldwell
Setsebi sa dijo: Gugu Dlamini
Ke tsena dijo tse se nang mafura tse phehehang ka bonolo
