Tatso e monate ea mahe a linotši ea mahe a linotši e babatsa tatso ea bo-butter ea litlhapi tsa leoatle.
Seo U tla se Hloka
- 1 1/2 lik'hilograma / 680 g
- lipalo tsa leoatle , tse ka bang 1 - 1 1/2 cm tse teteaneng
- 1/4 senoelo / veine e tšoeu ea pheho ea 60 mL
- 2 tablespoons / 30 mL
- Diardon mosetareta
- 2 tablespoons / 30 mL mohloaare o mong oa mohloaare oa moroetsana
- 2 tablespoons / 30 mL mahe a linotši
- lero la 1/2 lemon
- 1/2 teaspoon / 2.5 mL sauce ea Worcestershire
- 1/2 teaspoon / 2.5 mL letsoai leoatleng
Kamoo U ka e Etsang
- Kopanya lisebelisoa tsohle, haese litlhapi, ka sekotlolo se seholo sa ho kopanya. Eketsa libaka tsa leoatle, etsa bonnete ba hore u apara hantle.
- Preheat grill bakeng sa mocheso o phahameng.
- Tlosa litlhapi ho tloha marinade.
- Beha tlhapi holim'a grill. Hlatsoa marinade holim'a litlhapi mme u phehele metsotso e 5-7.
- Tlosa tlhapi mme u sebelise marinade mme u phehele metsotso e 5-7, kapa ho fihlela litlhapi li fofa habonolo ka fereko.
- Ha e etsoa, tlosa mocheso le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 276 |
| Total Fat | 10 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 70 mg |
| Sodium | 502 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 1 g |
| Liprotheine | 32 g |