Lejoe lena le nang le monate oa konyana , le koahetsoeng ke linoko le ho khabisoa ka mollo oa mashala, le monate haholo. Haeba u batla ho hloekisa sena ka ho eketsehileng (haeba u ka iteta sefuba), eketsa teaspoon e eketsehileng ea cayenne.
Seo U tla se Hloka
- 2 konyana
- 1/2 senoelo (120 mL) yogurt e hlakileng (mokhoa oa Segerike o molemo)
- Mokeli oa lehlaka le le leng
- 1/4 senoelo (60 mL) makhasi a cilantro, a khethiloeng
- 1 tablespoon (15 mL) letsoai
- 1 tablespoon (15 mL) paprika
- 1 teaspoon tse hlano (5 mL) pepere ea cayenne (sebelisa ho feta kapa ka tlase haeba u khetha)
- 1 teaspoon (5 mL) pepere e ntšo
- Teaspoon e 1 (5 mL)
- khama ea khama
- 1 tablespoon (5 mL) komine ea fatše
- 1 teaspoon (5 mL) sinamone
- 1/2 teaspoon (2.5 mL) phofo ea onion
- 1/2 teaspoon (2.5 mL) phofo ea konofolo
- 1/2 teaspoon (2,5 mL)
- 1/2 teaspoon (2.5 mL mace) (khetho)
Kamoo U ka e Etsang
1. Kopanya linoko le ho kopanya le lero la lime, cilantro e khethiloeng, yogurt ho fihlela morobo o kopantsoe.
2. Hlakola mafura kapa nama ho tloha konyana e le 'ngoe' me u hlatsoe metsing a batang. Beha 1/2 ea yogurt / motsoako oa linoko ho e 'ngoe le e' ngoe ea mekotla e 'meli ea holimo. Beha konyana e le 'ngoe ka morao, lesapo le fela. Etela nama ea ramane. Koala mekotla ea zip-top le refrigerate lihora tse 6 ho isa ho tse 4.
3. Preheat grill. Le hoja risepe ena e le molemo ka ho fetisisa ho chesa mashala, khase ea khase e boetse e sebetsa.
Tlosa khalase ea konyana ho tloha ka li-zip-top bag (ela hloko hore u se ke ua tlosa marinade ea yogurt), koahela masapo a konyana ka thata ka lihlopha tse ngata tsa aluminium. Beha konyana ka har'a grill e chesang (e boima ba likhato tse 350 F / 175 likhato). Kamora metsotso e ka bang mashome a metso e mehlano u khutlisetsa konyana ka morao 'me u tsoele pele ho hlapa ho fihlela e etsoa (hoo e ka bang metsotso e 15).
4. Tlosa mokokotlong, phomola metsotso e 5 'me u khaole ka ho khetheha.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 429 |
| Total Fat | 28 g |
| Fat Satated | 12 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 133 mg |
| Sodium | 2,493 mg |
| Li-carbohydrate | 7 g |
| Fiber Fiber | 2 g |
| Liprotheine | 36 g |