Ena ke tsela e potlakileng le e bonolo ea ho lokisetsa lijo tse sa lebaleng tsa lijo tsa leoatleng. Likokoana tsena tse bonolo li hlabiloe 'me li silafatsoa ka moriana oa setlama o monate.
Seo U tla se Hloka
- Li -shell tse 12 tse bonolo-shell
- 1/2 senoelo / 120 mL e qhibilihile botoro e sa tsitsitsoeng
- 1/4 senoelo / 60 mL oli ea mohloaare
- lero la 1 lemon
- 1-2 clove konofolo, minced
- 1 teaspoon / 5 mL letsoai
- 1 teaspoon / 5 mL pepere e ntšo
- 1 teaspoon / 5 mL tarragon makhasi, a khethoa
- 1 teaspoon / 5 mL lemon zest
Kamoo U ka e Etsang
Preheat grill. Ka sekotlolo se senyenyane kopanya lisebelisoa tsohle ntle le maqeba. Kopanya hantle 'me u phunyeletse ka holim'a maqeba. Beha mahlaka holim'a mollo o bohale 'me u hlahise ka holimo. Grill ka metsotso e ka bang 6 ka lehlakoreng le leng, ho khaola hangata. Hang ha o pheha, ka, tlosa mocheso 'me u sebeletse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 454 |
| Total Fat | 27 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 192 mg |
| Sodium | 1,683 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 1 g |
| Liprotheine | 43 g |