Ho kopana ha mosetareta, lamunu le thyme ho etsa hore likonyana tsena li be monate. Beha li-chops ka monokotšoai o chesang ho fihlela o pheha (kapa ho feta kamoo o lakatsang kateng). Ba lumelle ho phomola metsotso e seng mekae pele ba sebeletsa.
Seo U tla se Hloka
- Linonyana tse nyenyane tse leshome le metso e 'meli
- Senoelo sa 2/3 (160 mL) mosetareta oa Dijon
- 2 tablespoons (30 liLL)
- khahla ea lamunu
- 1 tablespoon (15 mL) makhasi a thyme a hloekileng
- 1 ho ea ho 2 cloves ea konofolo, e nang le minced
- 4 di-teaspoon tse 20 tse nang le tsoekere e sootho
- 1 teaspoon (5 mL) letsoai leoatleng
- 1/2 teaspoon (2.5 mL) pepere e ntšo
Kamoo U ka e Etsang
1. Fokotsa mafura a mangata ho tloha likonyana tsa konyana.
2. Kopanya lehlakoreng la orange, garlic, letsoai, pepere le thyme ho pata. Eketsa tsoekere ea mosetareta le e sootho. Kopanya hammoho.
3. Preheat grill bakeng sa mocheso o phahameng. Senya hoo e batlang e le halofo ea motsoako ka lehlakoreng le leng la li-chops le sebaka se chesang haholo ka metsotso e 2 ka lehlakoreng le leng. Etela 'me u senya halofo e' ngoe ea motsoako holim'a li-chops. Tsoela pele ho pheha ho fihlela o etsoa. Konyana e phehiloe likhato tse 145 tsa F, empa e le hore e fane ka makhetlo a mangata, e li tlose ka likhato tse 135 tsa F.
4. Koahela 'me u lumelle hore likhetho li phomole ka metsotso e 5 pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 299 |
| Total Fat | 15 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 64 mg |
| Sodium | 1,099 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 3 g |
| Liprotheine | 21 g |