Seo U tla se Hloka
- 1 1/2 lik'hilograma / 700 g, ntle le nama ea nama ea kolobe
- 1/2 senoelo / 120 mL veine e khubelu ea veine
- 1/4 senoelo / 60 mL cilantro e ncha
- 1/4 senoelo / 60 mL oli ea mohloaare
- 1/4 senoelo / 60 mL botlolo ea melted
- 3 tablespoons / 45 mL fresh oregano
- 2 tablespoons / 45 mL chipotle chiles ka sauce (li-chile tse ka bang 3)
- 3 cloves garlic
- 1 tablespoon / 15 mL tsoekere e sootho
Kamoo U ka e Etsang
Khaola nama ea kolobe e theohele ka lik'hilograma tse 1. Kopanya asene, cilantro, oregano, chiles, konofolo le tsoekere e sootho ka blender kapa processor processor. Qala ho kopanya le ho tšela oli ea mohloaare le botorate e qhibilihisitsoeng butle ho fihlela ho boreleli. Beha likarolo tsa 1/3 senoelo sa marinade 'me u tšollele tse ling ka mokotleng oa zip-top. Kenya likotlolo tsa nama ea kolobe ebe u fetohela liaparo. Refrigerate bonyane lihora tse 4.
Preheat grill bakeng sa mocheso o phahameng mocheso. Tšoara nama ea kolobe holim'a skewers le sebaka se chesang.
Grill ka metsotso e ka bang 12 ho isa ho e 15 (batla mocheso o ka hare oa likhato tse 160 F / 70 likhato), ka linako tse ling u sokolohe ka marinade. Tlosa ho grill le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 543 |
| Total Fat | 38 g |
| Fat Satated | 14 g |
| Fat Unsaturated | 19 g |
| Cholesterol | 111 mg |
| Sodium | 81 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 3 g |
| Liprotheine | 31 g |