Kakaretso ena ea mapheo ea khōhō e laoloa ka monate ka nako e monate. Sebeletsa lijong tsa hau lijong tse latelang. Bakeng sa ho ja lijo tse bonolo, fokotsa mapheo ana a likhoho ka lihlopha.
Seo U tla se Hloka
- 36 mapheo a khōhō, fokotsa lintlha
- 1 senoelo / 240 mL
- oli ea mohloaare
- 1/2 senoelo / 120 mL lero la lemone
- 1/4 senoelo / 60 mL veine e tšoeu e omileng
- 1 tablespoon / 15 mL omisitsoeng e khubelu, e sithabetseng
- 1 tablespoon / 15 mL peppercorns, e sithabetseng
- 1 tablespoon / 15 mL letsoai la leoatle
- 2 di-teaspoon / 10 mL eiee ea phofo
Kamoo U ka e Etsang
- Kopanya lisebelisoa tsa marinade ka sekotlolo se seholo sa ho kopanya.
- Kenya mapheo ho ea ho kopanya sekotlolo ebe o ba qobella ho apara.
- Koahela mapheo ka seaparo sa polasetiki 'me u ba lumelle hore ba tsamaee ka sehatsetsing ka lihora tse 4-8.
- Preheat grill bakeng sa mocheso o phahameng.
- Beha mapheo holim'a grill.
- Boloka libaka tse setseng tsa marinade.
- Pheha mapheo bakeng sa metsotso e 5 ka lehlakoreng le leng.
- Mapheo a fatše ka bolokolohi a setseng marinade.
- Fokotsa mocheso ho isa bohareng 'me u tsoele pele u pheha mapheo bakeng sa metsotso e meng e 30.
- Ha e etsoa (mapheo a fihlella mocheso o ka hare oa 165 F kapa ho feta), tlosa ho tloha grill ebe u sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 401 |
| Total Fat | 36 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 23 g |
| Cholesterol | 52 mg |
| Sodium | 924 mg |
| Li-carbohydrate | 2 g |
| Fiber Fiber | 1 g |
| Liprotheine | 17 g |