Sena ke sekhahla se potlakileng le se bonolo ho lokisetsa lijo tsohle tsa beke le beke. Feela ue tsamaee ka bosiu bo bong 'me u tla ba le lijo tsa mantsiboea bosiung bo latelang. Pelepele e khubelu e khabisitsoeng e eketsa khanya e ntle ho sejana
Seo U tla se Hloka
- 3-4 lik'hilograma / 1.4-1.8 lik'hilograma
- 1/4 senoelo sa oli ea mohloaare
- 1 1/2 tablespoons tšoeu veine
- 2 cloves konofolo, minced
- 1 phofo ea onion ea teaspoon
- 1 teaspoon leoatleng la letsoai
- 1/2 teaspoon lero le phofo e ntšo
- 1/4 senoelo
- pelepele e khubelu e besitsoeng , e tšolotsoe 'me e batla e khethiloe
- 1/4 senoelo sekhasi sa peres parsley, se khabeloa
- 3-4 makala a maholo a basil, a khabeloa a khabeloa
- 1 tablespoon oli ea mohloaare
- Supuni e le 'ngoe ea balsamic asene
- 2 di-teaspoon mahe a linotši
- letsoai le pepere e ntšo
Kamoo U ka e Etsang
Beha lejoe le lenyenyane ka har'a mokotlana oa polasetiki. Ka khalase e nyenyane kapa sekotlolo sa polasetiki, kopanya senoelo sa 1/4 sa oli ea mohloaare, veine e tšoeu, garlic, eiee, phofo, letsoai le pepere. Tšela motsoako holim'a nama, u etse bonnete ba hore u apara libaka tsohle. Ho lokolla moea ho tloha mokotleng o tsitsitseng, tiiso le sebaka sehatsetsing ka lihora tse 4 ho isa ho tse 8.
Preheat grill bakeng sa mocheso o phahameng. Lokisetsa likhapetla bakeng sa steak ka phapa ka ho kopanya pelepele e khubelu e nang le parsley, basil, 1 tablespoon oli ea mohloaare, asene ea balsame, mahe a linotši le letsoai le pepere e ntšo.
Koahela ka sekoahelo sa polasetiki ebe u beha ka thōko.
Tlosa steak ho tloha marinade 'me u tsamaee ho grate ea grate. Pheha metsotso e 8 ho isa ho e 10 ka lehlakoreng le leng kapa ho fihlela e fihlella monehelo o lakatsehang. Hang ha u phehile, tlosa mocheso 'me u tlohele phomolo ea steak metsotso e 5 ho isa ho e 10 pele u betla. Sebeletsa ka pepere e khubelu e tlōla.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 736 |
| Total Fat | 37 g |
| Fat Satated | 12 g |
| Fat Unsaturated | 19 g |
| Cholesterol | 239 mg |
| Sodium | 228 mg |
| Li-carbohydrate | 11 g |
| Fiber Fiber | 1 g |
| Liprotheine | 86 g |