sejana sa hae se bululetsoeng sa Segerike se monate haholo. Likoti tsena tsa konyana li jere mosa le tatso. Ho potlakela ho ja lijo tsa mantsiboea le beke e lekaneng bakeng sa k'hamphani. Ts'ebetso ena e tla fetoha e 'ngoe ea hau eo ue ratang ka ho fetisisa.
Seo U tla se Hloka
- Nonyana ea leshome le metso e 'meli e roala kapa lithōle
- 1/4 senoelo / 60 mL oli ea mohloaare
- 1 tablespoon / 30 mL
- thyme e ncha , e qhibililoe
- 1 tablespoon / 30 mL basil e hloekileng
- 2 di-teaspoons / 10 mL e ncha, e qhibililoe
- 2 cloves konofolo, minced
- Zest ea 1 lemon
- 1 teaspoon / 5 mL letsoai
- 1/2 teaspoon / 2.5 mL pepere e ntšo
Kamoo U ka e Etsang
- Kopanya oli ea mohloaare , thyme, basil, rosemary, konofolo, khase ea lemon, letsoai le pepere ka sekotlolo. Koahela likhase tsa linku hore li kopane ho apara hantle. Koahela sekoahelo le refrigerate ka nako e ka bang metsotso e 30 kapa ka lihora tse 4.
- Preheat grill bakeng sa bohareng mocheso o phahameng.
- Beha likhase holim'a grill mme u phehele metsotso e ka bang 5 ho ea ho e 7 ka lehlakoreng le leng kapa ho fihlela mocheso o fihla pakeng tsa 145 le 155.
- Hang ha u phehiloe ho monate o lakatsehang, tlosa likhase ho tswa ho grill. Tente ka foil 'me u lumelle nama ho phomola metsotso e 5. Sebeletsa ka meroho e halikiloeng kapa lijana tsa hau tse li ratang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1708 |
| Total Fat | 119 g |
| Fat Satated | 47 g |
| Fat Unsaturated | 54 g |
| Cholesterol | 516 mg |
| Sodium | 1,012 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 2 g |
| Liprotheine | 138 g |