sotho.2658.yourfood_diet
Dijo tse ikgethang
E tshwara pelo hantle jwalo ka Omega-3 fatty acids mme hape ha e na di-calories tse ngata, tlhapi ke sejo sa bohlokwa phepong
TSE MATHELAMODI
TSA BA MALA A BONOLO
TSE SE NANG CHOLESTEROL E NGATA
TSE SENG MAFURA
FISH WITH ROOT VEGETABLES
* 2 dikgabana (30ml) oli1 eie e kgabetsweng
* 1 clove garlic, e thumilweng1/2 kgabana (2,5ml) turmeric
* 1/2 kgabana (2,5ml) paprika
* 1 tamati, e kgabetsweng1 sehwete se kgabetsweng ka bolelele
* 1 patata, e ebotsweng ya kgabelwa1/2 stock cube
* 3 dikopi (750ml) metsi a belang
* 2 courgettes, e kgabetsweng dithutswana
* 4 maqa a white fish (e jwalo ka hake)
* 1 kgabana (15ml) folouru
* letswai le pepere tsa ho noka
1. Fish With Root Vegetables. Futhumetsa kgabana ya oli o hadike eie le garlic metsotso e 2 ho fihlela e loka.
2. Tshela turmeric le paprika. Tshela tamati, sehwete, patata, stock cube le metsi. Kopanya hantle o bedise.
3. Bedise metsotso e 30 ho fihlela meroho e butswa. Tshela courgettes, o phehe metsotso e meng e 10. Tlosa mofuthung o behe ka thoko.
4. Ka paneng e nngwe, futhumetsa kgabana ya oli. Tlotsa tlhapi ka folouru. O noke ka letswai le pepere.
Hadika tlhapi metsotso e 3-4 lehlakore ka leng.
Mokgwa o mong: O ka sebedisa le mefuta e meng ya meroho.
E fepela ba: 2
BAKED FISH WITH BUTTERED MASH
* 1 kgaba (15ml) oli
* letswai le pepere
* 2 maqa a tlhapi ya hake
1. Qala ka ho futhumetsa onto ka 200°C. Tlotsa tlhapi ka oli le pepere. E behe hodima baking tray.
2. Baka tlhapi metsotso e 10. E fepele mmoho le ditapole tse sokilweng tse nang le botoro le meroho e bedisitsweng.
E fepela ba 2
QUICK VEGETABLES WITH SPICY FISH
* 2 maqa a tlhapi
* 1 kgabana (5ml) curry powder
* letswai le pepere tsa ho noka
* 1 kgabana (15ml) oli
* 1/2 kopi cauliflower florets
* 1/2 kopi broccoli, e kgabetsweng
* 50g whole green beans
* 1 sehwete, se kgabelwe hasesanyane
* 2 dikgabana (30ml) lero la sirilamunu (ha o rata)
1. Kwahela tlhapi ka curry powder, letswai le pepere. Futhumetsa 1/2 kgaba ya oli. Tshela tlhapi o hadike metsotso e 3-4 mahlakoreng bobedi.
2. Inola tlhapi o e behe ka thoko, o e kwahele ka poleiti hore e dule e futhumetse.
3. Hadika meroho mafureng a setseng hona paneng eo. Kopanya hantle. Pheha metsotso e 10 mofuthung o lekaneng. (Meroho e lokela ho sala e ramutseha.) Noka.
4. Fepela meroho ka tlhapi e fafaditsweng ka lero la sirilamunu.
E fepela ba 2 [s]
Diresepe: Ntwenhle Mpanza
Ditshwantsho: Roelene Prinsloo
