Leoto la konyana ke setlolo se seholo sa ho ithabisa. Nama ena e monate ebile e bonolo 'me e ratoa haholo Engelane empa e ka' na ea e-ba thata ho e fumana mona. Botsa setopo ka sena se khaotsoe matsatsi a seng makae pele u batla ho e sebeletsa haeba a hloka ho e laela.
Ha u pheha, "serurubele" se bolela hore u khaola nama ka halofo hoo e robalang 'me e pheha kapele. U ka iketsetsa eona haeba u na le thipa e bohale le tsebo e ntle ea thipa, empa ke rata ho ba le setsebi ho etsa mosebetsi ona.
U ka fumana litlama tse ncha hoo e ka bang ka lebenkele la lijo ka matsatsi ana; haeba u sa khone, tlosa 1/3 ea litlama tse ommeng. E ka ba monate ho ena e ntle ea risepe.
E etsa lijo tse feletseng, ho eketsa litapole tse nyane le li-chunks tsa lihoete ho pan le konyana. Ba tla chesa hammoho le nama. Sebeletsa ka salate e tala e akhotsoeng ka li-mushroom tse sliced le li-chunks tsa avocado, le veine e ntle e khubelu kapa e tšoeu.
Seo U tla se Hloka
- Lipopo tse 2 tse ncha
- makhasi a thyme
- Li-2 teaspoon li noa makhasi a rosemary
- 3 garlic cloves, minced
- 1 eiee e nyenyane, e khethiloeng
- 1/4 senoelo sa oli ea mohloaare
- 1/4 senoelo veine e khubelu ea asene
- 2 tablespoons lero la lamunu
- 3 tablespoons Dijon mosetareta
- 1 (boima ba lik'hilograma tse 4 ho ea ho tse 5) lejoe la boneless la konyana, li-butterflies
- 1 teaspoon letsoai
- Pepere e ntšo e ncha
Kamoo U ka e Etsang
- Ka mokotla o boima oa polokelo ea liphaka, kopanya thyme, rosemary, garlic, onion, oli, asene, lero la lamunu le mosetareta, 'me u kopanya hantle.
- Kenya leoto la konyana ; tiisa mokotla, 'me u fetohele seaparo. Pholisa nama ka mokotleng ho thusa marinade ho kenella ka nama. Beha mokotla oa polokelo ka pane e khōlō e halikiloeng 'me u tsamaee ka lihora tse 24 ka sehatsetsing.
- Preheat oven ho 350 F.
- Tlosa konyana ho marinade 'me u kene ka pane e sa tebang. Fafatsa ka letsoai le pepere.
- Ho chesa konyana, e sa koaheloe, metsotso e 50 ho isa ho e 70 kapa ho fihlela ka nakoana-bala thermometer ea nama e ngolisa 140 F bakeng sa ho tloaelehileng kapa ea 150 F bakeng sa bohareng. Etsa bonnete ba hore konyana e phehiloe ho bonyane ba 140 F bakeng sa mabaka a tšireletso ea lijo.
- E behe le marinade e setseng ka makhetlo a mangata nakong eo e neng e le ka ontong, ho sebelisa marinade kaofela.
- Tlosa konyana ho tloha ka ontong, koahele ka foil, 'me u eme ka metsotso e 15 pele u sebeletsa. Etsa konyana ka likarolo khahlanong le lijo-thollo 'me u sebetse le moriana o hlahang tlaase ea pan.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 484 |
| Total Fat | 34 g |
| Fat Satated | 13 g |
| Fat Unsaturated | 15 g |
| Cholesterol | 142 mg |
| Sodium | 162 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 1 g |
| Liprotheine | 38 g |