Ena ke recipe e tloaelehileng ea likhahla tse hlokang ho roala sepinake tse monate. Fana ka teko ena nakong e tlang ha u ntse u le boemong ba ho tšoasa litlhapi tse halikiloeng. Ke sejana se monate le se monate seo ka sebele e leng ho otla.
Seo U tla se Hloka
- 4 e ncha e hloekileng, e hloekisitsoeng
- Likotlolo tse 2/475 mL spinach, e qhibililoe
- 1 1/4 senoelo / 300 mL panko bohobe
- 1 senoelo / 240 mL veine e tšoeu
- 1/4 senoelo / 60 mL dry sherry
- 1/4 senoelo / 60 mL oli ea mohloaare
- 1/4 senoelo / 60 mL linate tsa phaene
- 1/4 senoelo / 60 mL eiee e tala, e qhibililoe
- 1/2 senoelo / 60 mL lebese le pholileng
- 2 di-teaspoon / 10 mL botoro
- 1 teaspoon / 5 mL oli ea limela
- 2 di-teaspoon / 10 mL lero le monate la lero la lemone
- 1 teaspoon / 5 mL pepere
- 1 teaspoon / 5 mL letsoai leoatleng
Kamoo U ka e Etsang
Etsa liiee tse tala oli oli ea mohloaare ho fihlela li qala ho kokobetsa. Eketsa sherry 'me u tsoele pele hantle. Kenya spinake le linate tsa phaene. Pheha metsotso e 2 e eketsehileng kapa ho fihlela lipilisi tsa spinach. Tlosa mocheso 'me u kenyetse bohobe crumbs, lebese le letsoai la letsoai, pepere ho latsoa, le lero la lero la lemone. Kopanya hantle. Hlatsoa 'me u omelle letšoao. Etsa sekoahelo se seng le se seng se nang le 1/4 ea motsoako oa sipinake. Tlama ka mohala oa kichine ho sireletsa lintho.
Beha ka thōko. Preheat grill bakeng sa mocheso o phahameng-o moholo. Kopanya veine, 1 teaspoon letsoai, pepere e 1 ea sopho e phofo le botoro ka pane ebe u bososela metsotso e 3-5. Sebaka sa methapo sebakeng se chesang. Brush hangata ka motsoako oa veine ho fihlela litlhapi li etsoa (hoo e ka bang metsotso e 20-22). Hang ha nama e otla habonolo mme e fihla mocheso o ka hare oa bonyane likhato tse 145, tlosa ho tloha ka grill mme u sebetse ka lijana tsa hau tse li ratang
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 580 |
| Total Fat | 31 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 15 g |
| Cholesterol | 70 mg |
| Sodium | 933 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 3 g |
| Liprotheine | 30 g |