Likhoele tsena tsa kana li tšeloa ka monate oa tranelate, lero la lemone le konofolo. Hona, khoho e koahetsoeng ka likotlolo tsa bohobe le ho phehoa phetheho. The bolila tranelate marinade etsa hore kana e mongobo le bonolo. Ikutloe u lokolohile ho nka sebaka sa tranelate e bolila ka buttermilk kapa yogurt ea Greece. Kenya li-teaspoon tse seng kae tsa boea bo chesang-Texas Pete's, Frank's, joalo-joalo-ho tranelate e bolila bakeng sa mocheso o itseng. Tlhapi ea pepere ea cayenne kapa Creole ea linokoe kapa Cajun seasoning ke khetho e 'ngoe e ntle.
Krimu e bolila le konofolo marinade e eketsa tatso maotong a kana, hape ho bonolo ho lokisa le ho baka. Haeba o batla tsela e ncha ea ho chesa matsoele a kana, mokhoa ona ke khetho e babatsehang.
Ikutloe u lokolohile ho kenya sebaka sa li-breadcrumbs tse ommeng tse nang le li-crumbs tsa cornflake, kapa u sebelise panko crumbs bakeng sa ho apara seaparo. Bakeng sa tatso e eketsehileng, kenyelletsa tablespoons tse 3 ho isa ho tse 4 tsa chate e grated ea Parmesan ho ea motsoako oa crumbs.
Sebeletsa matsoele a likhoho ka litapole tse halikiloeng kapa fried le meroho e nang le mongobo bakeng sa lijo tsa lelapa tse khotsofatsang.
Seo U tla se Hloka
- 1 kopi e bolila tranelate
- 3 tablespoons lero la lemone (lero la 1 lemon)
- 1/4 teaspoon sauce ea Worcestershire
- 1/4 teaspoon fatše paprika
- 1 clove garlic, mashed le minced (kapa ho feta)
- 1/4 teaspoon letsoai le nang le letsoai
- 1/8 pepere ea pepere
- 4 ho ea ho 6 sesebelisoa sa nama se se nang thuso
- 1 lik'hilograma tse 2 tse omileng
Kamoo U ka e Etsang
- Sebakeng se seng se sa sebetseng kapa sejana , kopanya tranelate e bolila, lero la lemone, sauce ea Worcestershire, paprika, garlic, letsoai le nang le letsoai le pepere. Beha likotlolo tsa matsoele ka har'a sekotlolo ebe o li etsa hore li apere ka ho feletseng. Koahela le refrigerate ka bonyane lihora tse 2 kapa bosiu bohle.
- Hala sekepe ho 350 F (180 C / Khase 4). Tšoaea lakane e sa tebang ea baking e nang le foil, mme e nyane fatše foilong ea eona kapa e e tšela ka ho pheha ho sa phekolehe.
- Beha likotlolo tsa bohobe ka sekotlolo se seholo, se sa tebang.
- Tlosa matsoele a likhoho ka motsoako oa tranelate e bolila 'me u apare likotoana ka botlalo le li-breadcrumbs .
- Lokisetsa nama e koahetsoeng ka paneng e lokisitsoeng ea ho baka.
- Ho noa khoho e phofshoaneng ea pele ho metsotso e 35 ho ea ho e 45, kapa ho fihlela e le bonolo 'me lero le ntse le matha. Mocheso o tlase o sireletsehileng oa khoho ke 165 F (74 C). E le hore u hlahlobe hore na ke bokae, kenngoa ka mokhoa o ka tšeptjoang oa ho thermometer ka har'a sefuba se khōloanyane sa khōhō.
- Haeba mabele a khoho a le kholo haholo kapa a le mosesaane haholo, fetola nako ea ho pheha hantle. Sheba mafuba a khoho a tšesaane ka metsotso e ka bang 25 ho ea ho e 30.
Sheba Chate ea Mocheso oa Mefuta le Litlhahiso Tse Sireletsehileng
Litlhahiso le Phapang
- Fokotsa khōho e nang le bohobe ka likhaba tse 'maloa tsa botoroako pele u e beha ka ontong.
- Ho ea ka American Heart Association, khōlo ea khōhō e ka bang li-ounise tse 3. Haeba lipilisi tsa kana li le khōlō, u ka 'na ua batla ho li arola ka halofo ho ea ho etsa li-cutlets tse fokolang. Haeba u sebelisa li-cutlets tsa likhoho kapa matsoele a 'mele a tšesaane ka tsela ea risepe, hlahloba hore na ha u na molato ka mor'a metsotso e ka bang 25.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1013 |
| Total Fat | 56 g |
| Fat Satated | 17 g |
| Fat Unsaturated | 21 g |
| Cholesterol | 302 mg |
| Sodium | 577 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 2 g |
| Liprotheine | 94 g |