Li-Breasts tse Bonase tse Bonase tse bonolo le Tomate le Capers

Sebeletsa phoofolo ena e bonolo, e latsoang haholo e nang le pasta e chesang kapa e raese bakeng sa lijo tse monate le tse bonolo.

Sebelisa matsoele a likhoho a sa boneng kapa a sliced ​​li-cutlets tsa khoho ka mokhoa ona.

Lijo tse nyenyane tsa veine tse mosoeu tsena, empa moro oa khōlo o ka eketsoa e le mo nkela sebaka haeba u khetha sejo se seng sa joala.

Seo U tla se Hloka

• 4 ho ea ho 6 sesebele sa khoho se se nang thuso, se se na letlalo *
• 3 tablespoons phofo
• 1/2 teaspoon letsoai
• 1/8 teaspoon fatše pepere e ntšo
• Dipole tse 2
• oli ea mohloaare e sa lekaneng
• 2 tablespoons botoro
• 4 cloves konofolo, minced
• 1/4 senoelo sa lero la lero la lemone
• Likotlolo tse 1 1/2 tsa moro
• 1/2 senoelo se omileng veine e tšoeu, e kang chardonnay
• 1 e ka hlahisa litamati tse nyenyane (14.5 ounces)
• 3 tablespoons capers, ho hlatsoa le ho tšolloa
• Dipole tse 2 tse hahiloeng ka parsley

Kamoo U ka e Etsang

1. Ha u sebelisa moriana oa nama, ka bonolo u phunye matsoele a khōlo lipakeng tsa polasetiki ho fihlela boima ba 1/2-inch.
2. Kopanya phofo le letsoai le pepere; jala khoho ka motsoako oa phofo.
3. Oli e chesang le botoro ka skillet e khōlō kapa sa pan ka har'a sehare-mocheso o phahameng ho fihlela o chesa; eketsa khoho 'me u phehele ka metsotso e ka bang 5, ho fihlela ho soeufala. Etela 'me u phehele metsotso e ka bang 3 ho isa ho e 4 ka nako e teletsana, kapa ho fihlela ho soeufala.

1. Tlosa nama ka platter ka nako eo.
2. Ho ea skillet, eketsa konofolo ea minced, veine le lero la lemone. Ema ka metsotso e 2 ho isa ho e 3, kapa ho fihlela mokelikeli o se o le mouoane. Kenya tomate le moro oa kana; ho emisa metsotso e 4, kapa ho fokotsa hoo e ka bang kotara. Kenya li-capers mme u phehele metsotso e 2 e telele. Hlohlelletsa hlapanya e le 1 ea botoro 'me u khutlisetse khoho ho skillet. Tsoela pele ho lla ka metsotso e ka bang 5, kapa ho fihlela khoho e phehiloe ka botlalo.
3. Ho pheha nako ho ka fapana, ho itšetlehile ka botenya ba kana.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	1007
Total Fat	58 g
Fat Satated	17 g
Fat Unsaturated	24 g
Cholesterol	289 mg
Sodium	790 mg
Li-carbohydrate	23 g
Fiber Fiber	3 g
Liprotheine	92 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)