Ena ke tsela e potlakileng le e bonolo ea ho lokisetsa matsoele a linku le monate. E chesa ka cheseho le ka potlako 'me u ithabise le sefahleho sa hau se se ratang ka lehlakore Bakeng sa liphello tse ntle, leka ho qeta likhoho ka hoo e ka bang halofo ea bophahamo ba eona ka ho koahela ka polasetiki ea polasetiki le ka ho sebelisa moriana oa kichine kapa pini. Sena se nolofalletsa marinade ho kenella ka mokhoa o atlehileng haholoanyane.
Seo U tla se Hloka
- 4 tse se nang thuso, matsoele a likhoho tse se nang letlalo
- 2 tablespoons / 30 mL
- oli ea mohloaare
- 1 tablespoon / 15 mL lero la lemone
- 1 tablespoon / 15 mL e qhibililoe
- thyme e ncha kapa 1 teaspoon e omme thyme
- 2 cloves konofolo minced
- 1/2 teaspoon / 2.5 mL letsoai leoatleng
- 1/4 teaspoon / 1.75 mL pepere e ntšo
Kamoo U ka e Etsang
1. Kopanya oli, lero la lemone , thyme, letsoai, pepere e ntšo le konofolo ka sekotlolo se senyenyane. Kenya likhoho ka mokotla oa polasetiki o nchafalitsoeng 'me u koahela ka motsoako. Senya mokotlana ebe o lumella khōhō hore e tsamaee ka sehatsetsing ka lihora tse 1-4.
2. Preheat grill bakeng sa mocheso o phahameng-o moholo. Beha khoho ka grill ebe u pheha bakeng sa metsotso e 12-14, u khutlela halofo ka nako ea ho pheha. Lahla marinade e setseng. Lifuba tsa likhoho li tlameha ho fihla mocheso o sireletsehileng oa likhato tse 165 karolong e kholo ka ho fetisisa pele li nkoa li phehiloe ka botlalo.
Hang ha ba fihla mocheso ona, tlosa mocheso, e-ea holim'a poleiti 'me u lumelle phomolo ea nama metsotso e seng mekae pele u sebeletsa.
3. Selae 'me u sebetse ka wraps le ho feta saladi. Likotlolo tsena tsa khōhō tse phunyehileng li phethahetse bakeng sa ho ja lijo tse hloekileng, liprotheine tse phahameng le lijo tse fokolang tsa carb.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1305 |
| Total Fat | 77 g |
| Fat Satated | 21 g |
| Fat Unsaturated | 33 g |
| Cholesterol | 418 mg |
| Sodium | 694 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 1 g |
| Liprotheine | 133 g |