Bakeng sa li-peas le lihoete tse majabajaba le tse hloekileng, mokhoa ona o khabisa tse nyenyane, lihoete tse nang le lierekisi tse monate tsa tsoekere. Ho potlakisa ho pata habonolo ho bonolo ebile (ho hlakile) ka potlako, ho etsa hore e be mokhoa o motle oa ho pheha bakeng sa sejana se se nang thuso. Lihoete li qala ho koahetsoe ka bototong e qhibilihisitsoeng pele ka bonolo ho lla ka har'a khoho kapa meroho ho fihlela e le monate. Ts'oaetso e tlōla lierekisi le konofolo li kenngoa lijong tse seng kae tsa ho qetela, ho boloka mebala le litlolo li khanyang. Qetella le parsley le oli ea mohloaare ho qetela lijo tsena tse monate.
Leka ho fumana likarolo tse ntle, tse phetseng hantle tsa lihoete tse nyenyane bakeng sa kopa ena ho tloha ha u li pheha kaofela. Haeba u ka fumana lihoete tse kholo feela lijong tsa hau tsa lireschorente (lihoete tsa ka li ne li le 3/4 feela), u se ke ua khathatseha. Ka mor'a ho li hlatsoa li hloekile le ho tlosa litlhōrō, li ka li khaola ka halofo ea bolelele ho etsa bonnete ba hore li pheha. Ha ho hlokahale hore u ba peele hafeela u ba fa hlatsoa hantle.
Lehlakore lena le bonolo la veggie le tla tsamaea le lijo tse ngata tse ka sehloohong. Leka ka Baked Salmon ka Garlic kapa Chicken Marsala .
Seo U tla se Hloka
- 2 tablespoons botoro
- Letsoai la kosher, ho latsoa
- 1 lik'hilograma tse nyane, lihoete tse ncha, li qhibiliha le litlhōrō li tlosoa
- 1/2 senoelo sa khoho kapa meroho
- 3 garlic cloves, minced
- 3/4 lik'hilograma tse nang le tsoekere e tsoekere
- Supuni e le 1 e tletseng parsley e ncha, e qhibililoe
- 2 di-teaspoon tse nkiloeng mofuteng oa mohloaare oa oli (khetho)
Kamoo U ka e Etsang
- Noa e chesang ka har'a skillet e kholo ka mofuthu-mocheso o phahameng. Hang ha botoro e qhibiliha 'me pan e chesa, eketsa lihoete' me u akhelle hantle. Abela lihoete e le sephara se le seng le nako ka letsoai.
- Eketsa moro le sekoahelo, ho fokotsa mocheso ho omella tlaase. Pheha metsotso e 5 ho isa ho e 6, ho latela boholo ba lihoete.
- Koahela 'me u kenye konofolo le ho khaola lierekisi holim'a lihoete. Koahela 'me u phehele metsotso e 2 hape.
- Senola 'me u fetohe mocheso ho fihlela bohareng. Pheha ho fihlela mokelikeli oohle o pheha le nako hape ka letsoai ho latsoa.
- Tlosa mocheso le top ka parsley e ncha le oli ea oli ea mohloaare (haeba e sebelisa).
Liphetoho:
- Lihoete tsa pula-maliboho li etsa sejana se ikhethang haholo, 'me se ka' na sa hohela bana ba hao hore ba leke! Ke ne ke sebelisa lihoete tsa li-orange le tse pherese.
- Haeba u se na li-parsley tse ncha, li-cilantro kapa thyme li boetse li eketsa tatso e monate. Kenya phapospo e 1 ea cilantro e ncha e ncha sebakeng sa parsley, kapa 1 teaspoon e hloekileng makhasi a thyme.
- Lokisa lintho ka ho eketsa li-flakes tse khubelu tsa pepere, komine, kapa paprika nakong ea 4.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 494 |
| Total Fat | 8 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 15 mg |
| Sodium | 274 mg |
| Li-carbohydrate | 106 g |
| Fiber Fiber | 4 g |
| Liprotheine | 4 g |