Ena ke phekolo ea Caprese -lover. Ha marine a e-na le basil le lemon, e isoa mokotong ebe o phehoa phethehong, o e-na le mozzarella e hloekileng, tamati e nang le sliced le ho fokotseha ha balsame. Lijo tse phetseng hantle le tse monate letsatsi le leng le le leng la beke.
Seo U tla se Hloka
- Likotlo tse 4 tsa khoho (boneless, skinless)
- 1/3 senoelo / 80 mL oli ea mohloaare
- Mokeli oa 2 Lemons
- 2 cloves konofolo
- 6 makhasi a maholo a basil
- 1 teaspoon / 5 mL letsoai leoatleng
- 1/4 teaspoon / 1.25 mL pepere e tšoeu
- 3/4 senoelo / 180 mL
- asene ea balsame
- Lihlahisoa tse 4 tsa mozzarella chisi (bophara ba 1/2 cm)
- 2-3, tomate e sa lekaneng
- Hloekisa: 3 e siea basil (e khethiloe)
Kamoo U ka e Etsang
- Beha oli ea mohloaare, lero la lero la lemone, garlic, basil, letsoai le pepere e tšoeu ka mokhoa oa lijo. Pulse motsoako 10-12 linako tse ling kapa ho feta ho fihlela ho kopantsoe hantle. Hlahisa motsoako oa litlama bakeng sa letsoai. Fetola ka tsela e nepahetseng.
- Beha matsoele a likhoho ka mokotla oa polasetiki o tsitsitseng, tšela motsoako holim'a kana, ho etsa bonnete ba hore seaparo se seng le se seng se apere hantle. Senya mokotla le sebaka sehatsetsing ka lihora tse 1-2.
- Ha ntsomi e ntse e sesa, ke nako ea ho fokotsa balsame. Beha asene ka sekotlolo ebe o tlisa ho pheha, fokotsa le ho omisa metsotso e 8-10. E lokela ho ba le ts'ebeliso e teteaneng, e nang le syrup e apara ka morao ea khaba. Hang ha sena se finyelitsoe, tlosa mocheso, koahela 'me u behelle ka thōko.
- Preheat grill ho ea mofuthu mocheso.
- Tlosa nama ka mokotla ebe u ea holim'a grill. Pheha metsotso e 8-10 ka lehlakoreng le leng, ho itšetlehile ka botenya. Ho elella bofelong ba nako ea ho pheha, tsamaisa karolo ea mozzarella le likaroloana tse peli tsa tamati holim 'a matsoele. Pheha bakeng sa metsotso e meng e 2-3. Khoho e etsoa hang ha e fihla mocheso o ka hare oa likhato tse 165 tsa mafura ka karolo e kholo ea nama. Tlosa mocheso 'me u khabise ka mahlaseli a balsame le a qhibilihileng pele u sebeletsa. Sejo sena se tsamaea hantle ka salate e ncha kapa ka meroho e halikiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1518 |
| Total Fat | 92 g |
| Fat Satated | 24 g |
| Fat Unsaturated | 42 g |
| Cholesterol | 433 mg |
| Sodium | 1,112 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 3 g |
| Liprotheine | 139 g |