SESOTHO.2262.yourfood_diet
Dijo tse ikgethang
TSE MATHEMALODI
SENEKE SE PHEPO
DIJO TSE BOBEBE
TSE MATLAFATSANG
Beans and peas meatballs with pasta
* 1 kopi (250ml) pasta
* 1 eie e kgabetsweng
* 50g minced beef
* 1 sekaqa garlic, e kgabelwe
* 1/2 kotikoti (205g) white beans, tse minyolositsweng
* 1/2 kopi (125ml) dierekisi tse leqhwa
* 1 kgaba (15ml) parsley e kgabelwe
* 1 lehe le fehlwe
* letswai le pepere
* 1 kgaba (15ml) oli
* 1 tamati e kgabelwe e ntshuwe dithootse
* 1 kopi (250ml) stock
1. Pasta. Pheha pasta metsing a belang a letswai. E minye metsi o e behelle ka thoko.
2. Meatballs. Kopanyetsa halofo ya eie, nama, garlic, dinawa, dierekisi le parsley. Tshela lehe, o noke, o kopanye. Bopa motswako ona e be dibolwana o sebedisa kgabana. 3. Futhumetsa oli paneng mme o hadike dibolwana tseo metsotso e 10 ho fihlela e butswa e ba sootho. Tshola o e behelle ka thoko.
4. Hona paneng eo, tshela eie e setseng, tamati le stock. Pheha metsotso e 10 ho fihlela sopho e fokotseha. Noka ho natefisa.
5. Ala pasta poleiting, o behe di-meatballs ka hodimo, o tshele sauce ka hodimo, o fepele di tjhesa.
E ka fepela bana ba 2
Tuna and sweetcorn patties with mashed beans
Patties
* 1 x 170g kotikoti tuna, e minywe lero
* 1/2 kopi (125ml) poone e kotikoting e leqhwa
* 1 eie e kgabelwe
* 1 kgaba (15ml) parsley, e kgabelwe
* 1 lehe le fehlwe
* 4 dikgaba (60ml) mafoforetsane a bohobe
* letswai ho natefisa
* 3 dikgaba (45ml) oli ho hadika
Mashed Beans
* 1 x 410g kotikoti white beans, di minywe metsi di hlatsuwe
* letswai le pepere
* parsley ho kgabisa
1. Patties. Kopanyetsa metswako yohle ya di-patty ntle le oli.
2. Sebakeng sa ho sebeletsa, arola metswako habedi, o bope di-burger.
3. Futhumetsa oli paneng, hadika di-patties metsotso e 6 lehlakore ka leng ho fihlela di ba sootho.
4. Dinawa. Tshela dinawa sejaneng, o di noke. Di soke ka fereko.
5. Ala dinawa poleiting, o behe di-patties ka hodimo, o kgabise ka parsley.
E ka fepela bana ba 2
Lightly fried chicken with veggies
* 1 kgaba (15ml) oli
* 1 sefuba sa kgoho se tloswe letlalo
* 1/2 eie e dilae
* 1/2 Sekaqa garlic, e kgabelwe
* 6 makgasi a khabetjhe a kgabelwe
* 1 dihwete di ebolwe di kgabelwe dilae
* letswai le pepere
1. Hadika oli paneng, hadika nama metsotso e 10 ho fihlela e butswa. Tshola o behelle ka thoko.
2. Hona paneng eo, hadika garlic metsotso e 3 ho fihlela e butswa. Tshela khabetjhe le dihwete, o hadike metsotso e 5 ho fihlela e butswa. Noka ho natefisa.
3. Ala meroho poleiting, o behe nama ka hodimo mme o fepele.
E ka fepela ngwana a le mong
E meng mekgwa
O ka sebedisa nama ya kgomo bakeng sa ya kgoho.
Meroho e kang di-pepper e ka sebediswa.
Nama e ka fepelwa e bata.[s]
Diresepe: Ntwenhle Mpanza Ditshwantsho: Peter Whitfield Setsebi sa dijo: Gugu Dlamini
Bana bohle ba hloka dijo tse phepo e ikgethang
