Ena ke tsela e ntle ea ho lokisa matsoele a kana . Ho kopanya litamati, basil le veine ea balsame ho etsa hore lijo tsena e be tatso e tsotehang ea Setaliana.
Seo U tla se Hloka
- 4 mafu a likhoho, se nang letlalo le deboned
- Tamati ea 4-6, e arohane
- 1/2 senoelo / 120 mL
- asene ea balsame
- 1/4 senoelo / 60 mL basil e hloekileng, e sa lekaneng e tletseng
- 2 tablespoons / 30 mL oli ea mohloaare
- 2 cloves konofolo, minced
- 1 teaspoon / 5 mL letsoai leoatleng
- 1/2 teaspoon / 2.5 mL pepere e ntšo, fatše
- 1/2 teaspoon / 2.5 mL pepere ea fola, e ikhethang
Kamoo U ka e Etsang
- Kopanya konofolo, tomate, asene, oli, basil, pepere e ntšo, le letsoai lepolisong la lijo. Suthela e nyenyane ea tamati e khethiloeng le basil e khethiloeng bakeng sa ho khabisa.
- Ka mokotleng o moholo oa polasetiki o kenyelletsoeng, eketsa khōho le 3/4 ea marinade. Etsa bonnete ba hore khōhō e koahetsoe hantle. Senya mokotla mme u lumelle ho tsamaea ka lihora tse 2-4 sehatsetsing. Ka sekotlolo se senyenyane, tlisa 1/4 ea marinade ho ea pheha metsotso e le 'ngoe, fokotsa mocheso' me u lumelle motsoako ho omella metsotso e 5-8. Tlosa mocheso 'me u behe ka thōko.
- Preheat grill. Beha khoho ka grill 'me u phehe ka mocheso o molelele bakeng sa metsotso e 10-12, u fetohe hang. Tlosa nama ka mocheso, ka holimo ka mongobo o phehiloeng mme o khabise ka tamati e takiloeng kapa basil e entsoeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1390 |
| Total Fat | 78 g |
| Fat Satated | 21 g |
| Fat Unsaturated | 33 g |
| Cholesterol | 418 mg |
| Sodium | 1,008 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 6 g |
| Liprotheine | 137 g |