Nonyana ena ea phaenapole e ts'ojoe ka motsoako oa lero la phaenapole le sauce ea soya ebe e na le likhaepe tsa phaenapole 'me e khabisitsoe kapa e khabisitsoe ho fihlela phethehong. Sebeletsa khoho ka raese le lierekisi tse phehiloeng kapa li-succhini kapa li-eggplant tse monate bakeng sa lijo tse monate tsa lehlabula.
Khoho e ka omella ka potlako holim'a grill kapa tlas'a broiler, ka hona, itebele hore u se ke ua tlōla. Lijo tse tsoang marinade le ho pheha ka hloko li tla hlahisa khoho e monate, e nang le lero le monate.
Lumella e le 'ngoe kapa tse peli tsa liphaenapole bakeng sa motho ka mong.
Seo U tla se Hloka
- 6 Sefu sa nama se se nang bonono se arohana, se se na letlalo
- Likotlolo tse 2 tsa lero la phaenapole
- Masiana a mabeli a supere ea Worcestershire
- 1/4 senoelo tlase sodium soy sauce (kapa
- kokonate aminos )
- 2 tablespoons tsoekere e sootho
- Ho ikhethela: 1 teaspoon e le 'ngoe
- sambal (hot hot chili sauce)
- lintja tsa phaenepa, 6 kapa ho feta
Kamoo U ka e Etsang
- Ka bonolo khaola matsoele a kana a pakeng tsa lipopi tsa polasetiki ka ho lekaneng ho ba etsa hantle esita le ka botenya.
- Sebakeng se seholo se se nang thuso kapa sesebelisoa kapa mokotlana oa zip, kopanya lero la phaenapole, sauce ea Worcestershire, sauce sauce le tsoekere e sootho; kopanya hantle. Kenya 1 teaspoon ea sambal, haeba e lakatsa.
- Kenya likhoele tsa kana ka setshelo kapa mokotla le marinade. Etsa likotoana ho etsa bonnete ba hore li koetsoe ka ho feletseng le mongobo. Eketsa lero le nang le phaenepole ha ho hlokahala ho koahela.
- Koahela setshelo le refrigerate lihora tse 1 ho isa ho tse peli.
- Oli e entsoeng ka grate e hlahisitsoeng ka mofuthu 'me e chese mocheso ho mocheso o phahameng, hoo e ka bang 375 F ho 400 F ..
- Tlosa likhoho tsa furu ka sehatsetsing 'me u lahle marinade.
- Hlatsoa likhoho le manana a phaenepale ka hare-hare-mocheso o mocheso ka metsotso e seng mekae ka lehlakoreng le leng, kapa ho fihlela khoho e ngolisa bonyane 165 F ka nako e le 'ngoe-bala thermometer e kenngoa karolong e kholo ka ho fetisisa ea kana. Hlokomela hore u se ke ua tlōla, kapa khōhō e tla omella.
Li-Directions tsa Ts'ebetso Tse Ngotsoeng
- Ho kopa khoho, preheat ea broiler mme u hlophise khoho ea marinated holim'a mafura a mafura a mafura. Roala ka lisenthimithara tse tharo ho isa ho tse 4 ho tloha mohloling oa mocheso ka metsotso e ka bang 8 ho ea ho e 12, ho khutla halofo ho nako ea ho pheha. Mocheso o ka hare o tlameha ho fihlela bonyane 165 F ka mor'a metsotso e seng mekae ea phomolo.
- Kenya litapole tsa phaenepale tse ka bang halofo ea nako ea ho pheha ebe u li fetola mahlakoreng ka bobeli.
Ho ea ka litaelo tsa USDA, mocheso o tlase o sireletsehileng bakeng sa khōho ke 165 F. Mocheso o tla phahama hanyenyane haeba u ka beha khoho ka foil hang-hang 'me u e lumelle ho phomola metsotso e seng mekae.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1322 |
| Total Fat | 70 g |
| Fat Satated | 20 g |
| Fat Unsaturated | 28 g |
| Cholesterol | 418 mg |
| Sodium | 1,078 mg |
| Li-carbohydrate | 33 g |
| Fiber Fiber | 3 g |
| Liprotheine | 133 g |