Haeba u rata lijo tse monate, u tla rata sena sa Asia Bochabela se bululetsoeng ka lehlakoreng le leng . Haeba u sa batle haholo ka linoko tse ngata, u ka tlohela pepere e khubelu 'me u fokotsa palo ea oli e thathamisitsoeng ho risepe.
Seo U tla se Hloka
- 2 lik'hilograma / 900 G ea lehlaka
- 1/3 senoelo / 80 mL veine e khubelu
- 1/4 senoelo / 60 mL oli ea mohloaare
- 2 tablespoons / 30 mL lero le lecha
- 2 tablespoons / 30 mL soy sauce
- 3 cloves konofolo, minced
- 1 tablespoon / 15 mL lime zest
- 1 tablespoon / 15 mL tsoekere e sootho
- 1 tablespoon / 15 mL cilantro e ncha, e khethiloeng
- 1 teaspoon / 5 mL bofubelu bo bofubelu, bo ikhethang
Kamoo U ka e Etsang
1. Beha sekepe sepakapakeng se sa tebang ka khalase kapa mokotlana oa polasetiki o nchafalitsoeng. Kopanya lihlahisoa tse setseng mme u tšollele holim'a steak. Etela ho apara ka makhetlo a seng makae, Koahela sejana (kapa sesepa sa tiiso) 'me u lumelle ho sesa ka sehatsetsing lihora tse 2-8.
2. Preheat grill bakeng sa mocheso o mofuthu. Tlosa nama ho tloha sejana, u boloke marinade. Etsa li-steak holim'a grill 'me u itlhakise ka bolokolohi le marinade. Pheha metsotso e 5-6, etela, e-brush le marinade hape 'me u phehele ho eketsehileng metsotso e 7-9.
Ke kopa o se ke oa pheha ka mokelikeli oa hau.
3. Tlosa mocheso, tlohela phomolo bakeng sa metsotso e 5, selae le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 650 |
| Total Fat | 32 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 17 g |
| Cholesterol | 179 mg |
| Sodium | 607 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 2 g |
| Liprotheine | 66 g |