Ho nyatsa likotoana tsa khoho tse nang le moralo oa lero la lemone le oli ho lumella lero lena le monate la lemon hore le lule le monate ka ho pheha. Litapole tse bonolo kapa tse halikiloeng , salate e entsoeng ka lekhetlo le lecha, le sethala sa litholoana se fetoha lijo tse phethehileng, tse hahang.
Seo U tla se Hloka
- 2 lik'hilograma tsa likhoho
- 1/4 senoelo
- oli ea mohloaare e sa lekaneng
- 1/3 senoelo sa lero la lemone
- 1 tablespoon lemon khama
- Likhaba tse 3 tse khethiloeng
- moriana o mocha (o khaotsoe)
- 1 clove garlic (e sithabetseng le e khethiloeng)
- 3/4 teaspoon letsoai (khaola ho 1/4 teaspoon haeba u sebelisa khoho e nang le sodium)
- 1/2 teaspoon pepere e ntšo
Kamoo U ka e Etsang
Khothalletsa oli ea mohloaare, lero la lemone, khase ea lemon, sage, konofolo, letsoai le pepere ho fihlela metsoako eohle e kopanngoa hantle. Tšela lero la lemone marinade ka khalase e kholo ea ho jella sejana; eketsa khoho ho sejana, ho fetola likotoana hang ha li apara le marinade. Koahela sejana le phofo ea refrigerate ka hora e le 'ngoe, u fetole likotoana hang ka metsotso e 15.
Preheat grill kapa brush skillet e kholo ka oli 'me e beha holim' a bohareng-mocheso o phahameng.
Lokisetsa likarolo tsohle tsa khōhō ka har'a grill kapa u behe khoho, ka li-batches, ho kena skillet e chesang. Lahla marinade. Pheha khoho metsotso e 4 ho isa ho e 6 ka lehlakoreng le leng. Khoho e etsoa ha karolo e teteaneng e utloahala e tiile ho ea ho liteko le liteko tsa 165F ka nako e lekanang-bala thermometer. Sebeletsa chesang e le entree kapa refrigerate ea kana 'me u e sebelise e phokotsoe ka salate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 473 |
| Total Fat | 29 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 15 g |
| Cholesterol | 127 mg |
| Sodium | 414 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 1 g |
| Liprotheine | 42 g |