Mofuta ona oa metsi o nang le tatso ea citrus e tsoang mefuteng e fapaneng ea lero le sehlaha. Sena se kopantsoe le khetho e kholo ea linoko ho fana ka eng kapa eng eo u lokisang tatso e kholo. Hopola hore ho tlohella ha eona ho qeta nako ho thusa litlolo hore li kopane 'me li fane ka nako ea ho pata. Etsa sekontiri sena le spicier ka ho sebelisa phofo ea chili e chesang.
Seo U tla se Hloka
- 1 lemon ('me lehla)
- 1 lime (le liest)
- 1 Orange (le zest)
- 1/2 limela tse tala (kapa ho feta ho latsoa, ho khethoa kapa ho se na peo)
- 5 garlic cloves (e khaphatsehang ka thata)
- 3 tablespoons / 45 mL phofo (bonolo)
- 1 tablespoon / 15 mL oli ea mohloaare
- 1 tablespoon / 15 mL paprika
- 1 teaspoon / 5 mL komine (fatše)
- 1 teaspoon / 5 mL letsoai
- 1/2 teaspoon / 2.5 mL omisitsoeng oregano
- 1/2 teaspoon / 2.5 mL cinnamon
Kamoo U ka e Etsang
Kopanya 1/2 teaspoon ea tholoana e 'ngoe le e' ngoe le li-juice tse nang le lisebelisoa tse ling. Eketsa linoko tse ngata haeba u li lakatsa. Emela bonyane metsotso e 30 pele u sebelisa (e lokela ho thibela). Boloka lijana ka sehatsetsing sa moea sehatsetsing ka matsatsi a supileng ka mor'a ho itokisetsa.
Phoofolo ea nama ea marinate ka lihora tse 24, nama ea kolobe le likhoho bakeng sa lihora tse 12, litlhapi le lijo tsa leoatle metsotso e 30 ho isa ho lihora tse 1. Motsoako o ka sebelisoa meroho pele o otla grill.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 58 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 381 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 2 g |
| Liprotheine | 2 g |