Khoho, haholo-holo nama ea matsoele e atisa ho rua molemo ho marinade e ntle. Ena ke phepo e bonolo e hlokang nako ea marinade ea 30-45 motsotso. Kakaretso ena e ntle bakeng sa matsoele a likhoho a qetelloang litlhapi tse ling tse kang sopho, li-stew, sandwiches, salads le wraps.
Seo U tla se Hloka
- 3/4 senoelo / 180 mL oli ea mohloaare
- 1/4 senoelo / 60 mL veine e tšoeu
- 2 tablespoons / 30 mL veine ea balsame
- 2 di-teaspoon / letsoai la 10 mL
- 2 di-teaspoon / 10 mL tsoekere (o ka sebelisa agave e hloekileng haeba u khetha)
- 2 di-teaspoon / 10 mL oregano (omisitsoeng)
- 2 di-teaspoon / 10 mL (e omisitsoeng)
- 2 di-teaspoon / 10 mL eiee ea phofo
- 2 di-teaspoon / 10 mL phofo ea konofolo
- 2 di-teaspoon / 10 mL pepere e ntšo
- Ka ho ikhethela: 1 teaspoon / 5 mL e tsoekere e khubelu ea pepere
Kamoo U ka e Etsang
Kopanya lisebelisoa tsohle mme o kopanya hantle. Tšela ka mokotla o tsitsitseng mme o eketsa kana. Ena ke marinade e lekaneng bakeng sa lik'hilograma tse 4 ho ea ho tse 5,5 ho ea ho 2.3 kg ea khoho. Motsoako oa polokelo sejaneng se thata sa moea sehatsetsing ka matsatsi a 5 kamora ho itokisetsa. Ke khothaletsa ho e etsa letsatsi pele ho moo (ho bolokiloe firiji ea nako) ho lumella litlolo hore li kopane pele li sebelisa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 78 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 234 mg |
| Li-carbohydrate | 1 g |
| Fiber Fiber | 0 g |
| Liprotheine | 0 g |