Kakaretso ena e e-na le letata e kopantsoeng matsoele a lekaneng a nang le litlolo tse ngata tse akarelletsang soya, ginger le mango. Marinade ena e fetoha lero le monate ha le ntse le pheha.
Seo U tla se Hloka
- 1 lik'hilograma / 450 g, matsoele a lekaneng (mafura a tlosoa)
- Likotlolo tse 2/475 ML raese e phehiloeng e chesang
- Bakeng sa Marinade:
- 1 tablespoon / 15 mL ginger root (minced)
- 2 tablespoon / 30 mL tlase sodium soy sauce
- 1 tablespoon / 15 mL mango chutney (chopped)
- 2 cloves konofolo (minced)
- 1 teaspoon / 5 mL sesame oli
- 1/4 teaspoon / 1,25 mL letsoai
- 1/4 teaspoon / 1.25 mL fatamone fatše
- 1/4 teaspoon / 1.25 pepere e ntšo
Kamoo U ka e Etsang
Kopanya ginger, moriana oa soya, konofolo, letsoai, pepere e ntšo, oli ea sesame le sinamone ka sekotlolo se senyenyane. Hlatsoa matata ka metsi a batang le ho omella ka lithaole tsa pampiri. Beha polasetiki e tsitsitseng mme u kenye marinade. Lokolla moea ka mokotla le tiiso. Beha sehatsetsing ka lihora tse 8-24.
Preheat grill le oli grate. Tlosa matsoele a linkho ka mokotla 'me u lahle marinade. Mocheso o chesang mocheso ka metsotso e ka bang 4-6 ka lehlakoreng le leng kapa ho fihlela mocheso oa ka hare o fihla likhato tse 160 F.
Hoo e ka bang 1-2 motsotso pele o tlosa khaba ea khase ea mango chutney ka holimo. Ha o etsoa, tlosa grill mme o sebetse ka raese.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 785 |
| Total Fat | 11 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 683 mg |
| Li-carbohydrate | 136 g |
| Fiber Fiber | 33 g |
| Liprotheine | 55 g |