K'hope ena e emela hore litlhapi li behoe ka botoro ea citrus le motsoako o hlahisitsoeng ka pecan. Ke phepo e monate ea litlhapi bakeng sa ketsahalo leha e le efe.
Seo U tla se Hloka
- Li-ounces / 350 g li na le lihlopha
- 1/4 senoelo / li-pecans tse hahiloeng ka 60 mL (tse khethiloeng)
- 2 tablespoons / 30 mL botoro bo botle (ha bo qhibilihe, empa mocheso oa kamore)
- 1 teaspoon / 5 mL
- li-chives tse ncha (tse khethiloeng)
- 2 di-teaspoon / 10 mL lero la lamunu
- 1/2 teaspoon / 2.5 mL letsoai
- 1/4 teaspoon / 1.25 mL pepere e ntšo
Kamoo U ka e Etsang
- Kopanya botoro, chives, lero le halofo ea li-pecese ka sekotlolo se senyenyane ebe u kopanya hantle. Sebaka se setseng se setseng sa li-pecans tse khethiloeng bakeng sa ho khabisa.
- Preheat grill. Hang ha o chesa, Nka sekoahelo sa altare ea aluminium e 12-inch 'me u khaotse li-slits tse 2 ho eona ka lisenthimithara tse peli. Senya ka spray kapa sa brush ka oli ebe u beha grill. Beha lihlopha tsa marulelo holim'a sekoahelo, u fafatsoe ka letsoai le pepere, le grill ka metsotso e 8-12. Li-fillets li etsoa ha litlhapi li fofa habonolo ka fereko ebe li fihla mocheso oa ka hare oa F. F.
- Metsotso e peli ho isa ho e meraro pele tlhapi e etsoa, holimo ka botoro ba pecan. Tlosa mocheso hang ha tlhapi e qetile ho pheha 'me u fafatse likaroloana tsa pecan holimo pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 453 |
| Total Fat | 22 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 31 mg |
| Sodium | 612 mg |
| Li-carbohydrate | 59 g |
| Fiber Fiber | 5 g |
| Liprotheine | 12 g |