E 'ngoe ea litlhoko tsa lijo tsa leoatle tse bonolo ka ho fetisisa, sena se setle sa sauce sa sootho se sootho se thabisa moferefere o bonolo. Ho bonolo ho koahetsoa ke mookoli oa methapo ea litlhapi e phethehileng bakeng sa ba qalang ho pheha litlhapi.
Seo U tla se Hloka
- 6 mookoli oa metsi o tletseng metsi (kaofela, boneless)
- hlahisa letsoai (ho latsoa)
- pepere ea dash (ho latsoa)
- Likhaba tse 6 tse entsoeng ka botoro
- 3 tablespoons lero la lemone (e ncha ke e ntle)
- 1/4 senoelo se kolobisitsoeng parsley e hloekileng
- Hloekisa: wedges ea lemone
Kamoo U ka e Etsang
- Beha botoro ka sekotlolo sa polokelo ho feta seaplane-mocheso o tlaase. Pheha ho fihlela botoro e fetoha 'mala o mofubelu oa khauta , ebe o nka monko o monate. Fokotsa mocheso ho tlaase haholo 'me o futhumetse.
- Tlosa lihlooho ho tswa ho thaba, 'me u behe letlalo-lehlakoreng ka maqephe a manehiloeng a koahetsoeng ka mafura. Hanyenyane ho phunya hanyenyane ea botoro e sootho ka holim'a metsi. Nako e fanoang ka seatla se bulehileng ka pepere ea letsoai le e ncha.
- Roala ka lisenthimithara tse 4 ho tloha mollong ka metsotso e ka bang 3-5, kapa ho fihlela litlhapi li fola ha li lekoa ka fereko. Ha tlhapi e ntse e pheha, fetola botoro ho fihlela mocheso o mofuthu le whisk ka lero la lero la lemone. Hang ha motsoako o fihla ho pheha, eketsa parsley, tima mocheso.
- Ha u se u loketse, sebeletsa sert ka lipoleiti tse mofuthu le lipalesa tse chesang tsa parsley tse sootho. Sebeletsa lemon wedges ka lehlakoreng le leng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 256 |
| Total Fat | 18 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 95 mg |
| Sodium | 85 mg |
| Li-carbohydrate | 1 g |
| Fiber Fiber | 0 g |
| Liprotheine | 22 g |