Ena ke marinade e phethahetseng bakeng sa khoho, nama ea kolobe kapa esita le litlhapi . Motsoako ona o bonolo o potlakile ebile o bonolo ho o etsa le ho laoloa ka litlolo tse hloekileng tse phethang empa ha li na matla a ho feta.
Seo U tla se Hloka
- 1/2 senoelo / 120 mL lero la lamunu
- 1 tablespoon / 15 mL oli ea mohloaare
- 1 lemon (khase le lero la)
- 1 clove garlic (minced)
- Di-teaspoons tse 2/10 mL (e ncha, e khabeloa)
- 1 teaspoon / 5 mL rosemary (e ncha, e qhibililoe)
- 1 teaspoon / 5 mL letsoai (leoatle)
- 1/2 teaspoon / 2.5 mL pepere e ntšo
Kamoo U ka e Etsang
1. Pelase ea polasetiki kapa khalase, kopanya hammoho oli ea mohloaare le lero le lero la lemone. Eketsa khahla, konofolo, sage, rosemary, letsoai le pepere e ntšo ho kopanya.
2. Sebelisa hang-hang kapa u boloke mokelikeli o se nang metsi ka matsatsi a mabeli ka mor'a hore u itokisetse. Bakeng sa litlhapi le lijo tsa leoatleng, tsamaee ka nako e fetang metsotso e 30. Bakeng sa khōhō, tsamaee ka hora e le 'ngoe. Haeba ho na le nama ea nama ea kolobe, lumella lihora tse 1 ho isa ho tse 3 motsoako.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 101 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 198 mg |
| Li-carbohydrate | 7 g |
| Fiber Fiber | 1 g |
| Liprotheine | 4 g |