Likopuana tsena tsa konyana tse nang le molomo li kenngoa ka har'a veine e khubelu ea veine le rosemary marinade 'me e chesitsoe ka cheseho le ka potlako. Tsela e ntle ea ho lokisetsa konyana.
Seo U tla se Hloka
- 10-12 roala likonyana tsa konyana, hoo e ka bang 1 1/2 cm
- 1/2 senoelo (120 mL)
- oli ea mohloaare
- 1/3 senoelo (80 mL) veine e khubelu ea veine
- 1 tablespoon (15 mL) omisitsoeng rosemary
- 1-2
- cloves garlic, minced
- 1 teaspoon (5 mL) letsoai leoatleng
- 1 teaspoon (5 mL) pepere e ntšo
Kamoo U ka e Etsang
- Beha likhase tsa konyana ka mokotleng oa polasetiki. Kopanya lisebelisoa tsa marinade mme u tšollele holim'a konyana. Ka bonolo u sebetse marinade hohle, u lokolle moea o feteletseng ka mokotleng le tiiso. Lumella li-cops hore li tsamaee ka sehatsetsing ka lihora tse 3-5.
- Preheat grill bakeng sa mocheso o phahameng. Tlosa li-chops ho tloha marinade mme u tsamaee ka mokotla oa grill. Pheha metsotso e 5-6 ka lehlakoreng le le leng, etsa bonnete ba hore u shebeletse ho ea holimo.
- Hang ha ho phehoa ka (likhato tse 145 tse sa tloaelehang, 155 bakeng sa bohareng, 165 bakeng sa hantle), tlosa mochesong 'me u lumelle ho phomola metsotso e mehlano pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1724 |
| Total Fat | 123 g |
| Fat Satated | 48 g |
| Fat Unsaturated | 57 g |
| Cholesterol | 516 mg |
| Sodium | 815 mg |
| Li-carbohydrate | 8 g |
| Fiber Fiber | 1 g |
| Liprotheine | 137 g |