Ntho e kholo ka risepe ena ke hore e sebelisa ho apara salate joaloka marinade . Sena se nolofalletsa litlolo hore li bapise karolo e setseng ea salate.
Seo U tla se Hloka
- Bakeng sa ho apara le Marinade:
- 1/2 senoelo sa oli ea mohloaare
- 1/2 senoelo sa veine e khubelu
- Kopi e 1 ea mosetareta oa Dijon
- Ho ikhethela: teaspoon e 1 shallots (e khethiloeng)
- Ho ikhethela: 1/4 teaspoon lero la konofolo
- 1/4 teaspoon letsoai
- 1/4 teaspoon pepere e ntšo
- Bakeng sa Phiri ea Khoho:
- Likotlo tse 4 tsa khoho (boneless, skinless)
- 1 e leng sehlooho se selelele sa lettuce (hlatsoa le ho khaola likotoana tse nyenyane)
- 1 kopi ea bana arugula
- 1 senoelo sa tamati ea cherry
- 1 senoelo kalamata olives
- 1/4 li-pancetta (e phehiloeng, e tšolotsoeng, le ho etsoa likotoana tse nyenyane)
- 2 li-avocate (li hlabiloe le ho hlajoa)
- 1/4 senoelo sa cheese sa boroa (crumbled)
Kamoo U ka e Etsang
- Kopanya liaparo tsa ho apara 'me u tšollele senoelo sa 1/4 (60 mL) sa motsoako ka mokotla o tsitsitseng.
- Eketsa matsoele a likhoho mokotleng, tiisetso, 'me u lumelle hore u tsamaee ka lihora tse 1-2 ka sehatsetsing. Sebaka se setseng sa ho apara sejaneng se tiileng sa moea sehatsetsing.
- Preheat grill.
- Khoho ea grill e bohareng-bohale bo phahameng ho fihlela karolo e boimahali ea sefuba e fihla likhato tse 165 F. Ka khase ea khase e tla nka metsotso e 6 ho ea ho e 8 ka lehlakoreng le leng. Lejoeng la mashala, ho tla nka metsotso e 10 ka lehlakoreng le leng.
- Hang ha o phehiloe, tlosa kana ho tloha mocheso le sebaka ho ea ka lebokose la ho itšeha. Etsa phomolo ka metsotsoana e seng mekae.
- Khaola khōhō e be e tšesaane. Lahlela lettuce le arugula ka ho apara ka sehatsetsing 'me u kenye metsoako e setseng. Holimo le likheo tsa khōhō.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1777 |
| Total Fat | 120 g |
| Fat Satated | 28 g |
| Fat Unsaturated | 61 g |
| Cholesterol | 425 mg |
| Sodium | 807 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 14 g |
| Liprotheine | 141 g |