Nonyana ena e monate ea mapheo ea khōhō e molemo haholo e sebelisoa ka ho apara hantle, joaloka cheese e buluse kapa feta. Thabela tsena likopanong tsa hau tse latelang kapa mokete oa letsatsi la papali.
Seo U tla se Hloka
- 2 lik'hilograma / 1.1 kg likhoho tsa khōlo, litlhahiso li tlosoa
- 1 senoelo / 240 mL
- asene ea balsame
- 1/2 senoelo / 120 mL oli ea mohloaare
- 2 teaspoon / 10 mL letsoai
- 2 di-teaspoon / 10 mL omisitsoeng oregano
- 2-3 clove
- garlic , minced
- 2 tala e khōlō
- eiee, e tšesaane
Kamoo U ka e Etsang
- Kenya nama ka mokotla oa polasetiki kapa sejana.
- Ka sekotlolo se sephara kopanya asene, oli, letsoai, oregano, garlic le li-eiee tse tala. Tšela halofo ea motsoako holim'a mapheo.
- Senya mokotla ebe u lahlela ka tsela e nyenyane ho apara. Beha sehatsetsing ka lihora tse 4-6.
- Beha halofo e setseng ea motsoako ka sekotlolo mme u tlise pheha. Fokotsa mocheso le ho omisa metsotso e 8 ka mocheso o tlaase kapa o tlase o mocheso, o tsosang hangata.
- Motsoako o lokela ho batla o le motenya empa o ntse o matha. Tlosa mocheso.
- Preheat grill bakeng sa mocheso o mofuthu.
- Tlosa mapheo a khōhō ka mokotla 'me u lahle marinade.
- Beha mapheo holim'a grill mme u phehe ka metsotso e 8, retelehe 'me u phehele ho eketsehileng ka metsotso e 8-10.
- Hang ha mapheo a fihlile mocheso oa hare pakeng tsa 165-170 F., tlosa mocheso.
- Beha mapheo a phehiloeng ka sekotlolo se seholo ho tšela moriana oa balsamase holim 'a hlooho' me u qobelle ho apara.
- Sebeletsa hang-hang le uena u ratoang haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 643 |
| Total Fat | 43 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 23 g |
| Cholesterol | 158 mg |
| Sodium | 936 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 0 g |
| Liprotheine | 50 g |