Kakaretso ena e sebelisa tlhapi eohle, e entsoeng ka litlama le lemon. Haeba u batla lijo tse potlakileng le tse monate, sena se tlameha ho leka!
Seo U tla se Hloka
- 2 1-lik'hilograma / 450 g
- 2 tablespoons / 30 mL a hloekileng parsley, minced
- 2 tablespoons / 30 mL oli ea mohloaare
- 2 tablespoons / 30 mL basil e ntle, khabeloa chopped
- 2 di-teaspoon / 10 mL e phethehileng, e khaoletsoeng hantle
- 2 cloves konofolo, minced
- 1 lemon, khaola likarolo tse 4-6
- 1/2 teaspoon / 2.5 mL letsoai
- 1/2 teaspoon / 2.5 mL pepere e ntšo
Kamoo U ka e Etsang
1. Kopanya hammoho parsley, oli ea mohloaare, basil, rosemary le konofolo. Arola motsoako ka halofo. Halalelang halofo ka hare ho tlhapi ka 'ngoe. Holimo le lilae tsa lemon (hoo e ka bang 2-3 ka litlhapi). Beha litlhapi holim'a sejana se seholo 'me u koahele ka sekoahelo sa polasetiki. Refrigerate lihora tse 2.
2. Preheat grill bakeng sa mocheso o mofuthu. Hang ha e fihla mocheso 'me u se u itokiselitse ho beha tlhapi holim'a grill, oli ea grill e senya. Etsa marang-rang a mararo ho pholletsa le grill ho theha sebaka se seng sa thupa.
3. Ka hloko beha litlhapi holim'a grate ea grill mme u phehele metsotso e 4-5 ka lehlakoreng le leng. Etsa bonnete ba hore o shebeletse ho chesa. U sebelisa spatula e khanyang ea mocheso, sebelisa litlhapi ka bonolo ho tswa ho grate ebe u reteleha. Pheha e eketsehileng metsotso e 4-6 kapa ho fihlela mocheso o ka hare o fihla bonyane likhato tse 145.
4. Hang ha tlhapi e phehiloe, tlosa mocheso le sebaka ho ea ka lebokose le leholo. Tlosa lilae tsa lemon ho tloha bohareng ebe u penya lero le lecha la lero la lemone holim'a nama e ncha (mohato ona ke oa boikhethelo). Sebeletsa ka mahlakoreng a hau a u ratang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 278 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 306 mg |
| Li-carbohydrate | 47 g |
| Fiber Fiber | 4 g |
| Liprotheine | 6 g |