Ho rata litapole? Ha ba sa ba beha ka lehlakoreng la poleiti. Motso veggie o nka sethaleng sa bohareng ka lijo tse monate, tse leka-lekaneng. Litapole tse halikiloeng li koahetsoe ka ho kopaneha ha likhoho tse halikiloeng le ho tlosoa li-veggies-tsohle li lahleloa ke barbecue sauce. Ho sa tsotellehe hore na u pheha kapa u batla tsela e ncha ea ho sneak khale ho lijo tsa lelapa, eketsa sejana ho khetho ea hau ea BBQ.
Seo U tla se Hloka
- Litapole tse mahareng tse 4
- 1 lik'hilograma tsa likhoho
- letsoai ho latsoa (kosher)
- pepere e ntšo ho latsoa
- 1 teaspoon paprika
- 2 tablespoons oli ea mohloaare (arotsoe)
- 1/2 senoelo shallots (e hlalositsoeng)
- 1 pepere ea bell (e kenngoe ka lik'hilograma tse 4,5)
- 1 clove garlic (minced)
- Likopi tse 2 tse fetileng
- 1/4 senoelo sa bbq sauce (le ho feta ho latsoa)
- 1/4 senoelo sa eiee e tala (e tšesaane)
Kamoo U ka e Etsang
Preheat oven ho 375 ° F. Koahela litapole tse monate ka har'a karolo ea foil le sebakeng sa ho baka. Boha bohareng ba koloi ka metsotso e 45 ho isa ho 1 hora le metsotso e 15, kapa ho fihlela litapole li le bonolo ho ama le thipa e ka phunya habonolo nameng. Nako e tla fapana ho ea ka boholo ba litapole. U ka boela oa qala ho fofonela monko o monate ha o ntse o atamela ho pheha ka botlalo.
Lihlakore ka bobeli tsa mafuba a likhoho ka letsoai, pepere le paprika. Hlakola skillet e kholo holim'a mocheso o mofuthu o phahameng. Kenya 1 tablespoon ea oli 'me u lumelle ho chesa. Ka hloko eketsa sefuba sa khoho mme u lumelle ho pheha metsotso e 6. Flip ho ea ka lehlakoreng le leng, fokotsa mocheso ho isa bohareng le ho pheha metsotso e 6 ho ea ho e 7, kapa ho fihlela u se na pinki 'me mocheso o ka hare oa khoho o fihla ho 165 ° F. Fetisetsa plate e hloekileng ho lumella ho phomola le ho phomola hanyenyane. Hang ha le qhibilihile hanyenyane, tšela khoho ka lik'hilograma tse mashome a mahlano.
A karolong e fapaneng ea 'pan, eketsa setseng ea oli' me u phalle shallot le pepere, pheha bakeng sa hoo e ka bang metsotso e 2-3 ho fihlela monko o monate, o tsosang o tsoelang pele. Eketsa konofolo le khale mme u phehe ho fihlela feela u otlolohile, hoo e ka bang metsotso e 2 'me u tsose pele. Nako e nyenyane ka letsoai le pepere ho latsoa. Tlosa mochesong 'me u fetele sekotlolo.
Eketsa khoho motsoako oa meroho, 'me u kenye moriana oa bbq,' me u hlohlelletse ho fihlela o kopantsoe.
Hang ha litapole tse monate li phethiloe ho pheha, se koahela. Etsa marang-rang ¾ ho pholletsa le bohareng ba litapole, ka nako e telele, ho lumella ho kenya lintho. Sebelisa fereko ho pata litapole mme u phunyeletse hanyenyane ho etsa sebaka se tebileng.
- Spoon esita le lenane la meroho / kana motsoako ho litapole tse monate. Koahela setho sa lijo tse chesang haholo sa mohobe haeba o lakatsa, 'me u khabise ka eiee e tala.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 489 |
| Total Fat | 23 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 95 mg |
| Sodium | 386 mg |
| Li-carbohydrate | 37 g |
| Fiber Fiber | 5 g |
| Liprotheine | 35 g |