Kakaretso ea steak ea lejoe le hlabang ke ntho e ntle ea ho etsa lijo pele. U ka e qeta bosiu bo le bong 'me ue loketse ho ja lijo letsatsing le hlahlamang. Sebeletsa ka li-eiee tse sauteed kapa litapole ho li qeta.
Seo U tla se Hloka
- 1 steak ka lehlakoreng le leng, e boima ba lik'hilograma tse 900 (900 g)
- 1/2 senoelo (120 mL) li-applesauce, tse sa fuoang litlolo
- 1/3 senoelo (80 mL) sauce ea soy
- 3 cloves konofolo, minced
- 2 tablespoons (30 mL) asene ea cider
- 1 teaspoon (5 mL) pepere e ntšo
Kamoo U ka e Etsang
1. Beha steak ka phaposing ea polasetiki e tsitsitseng. Kopanya lisebelisoa tse setseng mme u tšollele holim'a steak. Tšoara sepache le refrigerate bosiung bo le bong.
2. Preheat grill bakeng sa mocheso o phahameng-o moholo. Tlosa li-steak ka mokotleng, etsa bonnete ba hore u boloke marinade . Beha marinade ka sopho e nyane mme u tlise ho pheha, fokotsa mocheso 'me u lumelle ho omella metsotso e 6 ho isa ho e 8.
3. Beha li-steak ka lejoe le nang le oli e ngata le ho pheha metsotso e 6 ho ea ho e 8 ka lehlakoreng le leng.
Tlosa mocheso, o kene ka mongobo, 'me u sebeletse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 515 |
| Total Fat | 19 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 179 mg |
| Sodium | 1,388 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 1 g |
| Liprotheine | 67 g |