Kakaretso ena ea konyana e phunyehileng e na le li-steaks tse teteaneng tse khaoang leoto, li qhibilihisoa ka lekhetlo la pele, ebe li hlajoe, 'me li na le mahe a linigrette a bonolo empa a sa lebalehe a hlileng a ntlafatsa tatso e ngata ea konyana.
Seo U tla se Hloka
- Bakeng sa Konyana:
- Li-steaks tse 4 (khaola ho tloha leoto, hoo e ka bang 1 1/2 cm)
- 2 tablespoon plain yogurt
- 1 tablespoon oli ea mohloaare
- 4
- garlic cloves (e entsoeng)
- 1 teaspoon komine (fatše)
- 1 teaspoon pepere e ntšo (mobu o mocha)
- 2 tablespoon tarragon (e hahiloeng ka holimo)
- 2 e entsoeng ka har'a thispone (e qhibilihuoa)
- 1 isipuni
- rosemary (e entsoeng ka holimo)
- Hloekisa: letsoai ho latsoa
- Bakeng sa Vinaigrette:
- 2 tablespoon mahe a linotši
- 2 tablespoon sherry asene
- 1/4 senoelo sa oli ea mohloaare
- 2 tablespoon e hloekileng koena, chopped
- Hloekisa: letsoai le pepere e ncha e ncha e le hore e latsoe
Kamoo U ka e Etsang
- Sebakeng se seholo sa ho baka, kopanya yogurt, oli ea mohloaare, konofolo, komine, pepere, tarragon, koena le rosemary. Kopanya hantle 'me u kenye li-steaks tsa konyana, u li hutle ho apara. Hang ha seaparo se kopantsoeng, se koahela le sehatsetsing bonyane lihora tse 4. Li-steaks tsa konyana li ka 'na tsa hlaseloa ka bosiu.
- Kenya metsoako ea vinaigrette ho sekotlolo le whisk ho kopanya; sebaka sa polokelo
- Preheat pan ea grill kapa grill. Tlosa li-steak ho tloha marinade, khaola konofolo le litlama, oli e nyenyane le mahlakoreng ka bobeli ka seatla se bulehileng. Grill ka hoo e ka bang metsotso e 5-6 ho ea ka mahlakoreng a sa tloaelehang (a tla fapana ho itšetlehile ka botenya). Etsa phomolo metsotso e 5 pele u sebeletsa.
- Sebeletsa li-vinaigrette tse nang le mahe a linotši ka holimo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1015 |
| Total Fat | 70 g |
| Fat Satated | 25 g |
| Fat Unsaturated | 34 g |
| Cholesterol | 259 mg |
| Sodium | 299 mg |
| Li-carbohydrate | 23 g |
| Fiber Fiber | 2 g |
| Liprotheine | 71 g |