K'hape ena ea nama ea kolobe ke phepo e ntle ea ho etsa pele. Beha ntho e 'ngoe le e' ngoe hammoho ho ts'oara nama 'me ha nako ea lijo e fihla, feela lahlela likhase ka har'a grill e chesang' me u tla be u itokiselitse ho ja metsotso e 20.
Seo U tla se Hloka
- 6
- Likopi tsa nama ea kolobe , tse ka bang 1-intshi e teteaneng
- 1/4 senoelo / 60 mL lero la lamunu
- 2 ho ea ho 4 cloves konofolo, minced
- 2 tablespoons / 30 mL lero la lime
- 2 tablespoons / 30 mL oli ea mohloaare
- 2 tablespoons / 30 mL cilantro e ncha, e khethiloeng
- 1 teaspoon / letsoai la 10 mL
- 1/2 teaspoon / 5 mL bofubelu bo bofubelu
Kamoo U ka e Etsang
- Kenya libaka tsa nama ea kolobe ka mokotleng oa polasetiki. Kopanya lihlahisoa tse setseng mme u tšollele nama. Senya mokotlana ebe o lumella nama hore e tsamaee lihora tse 4 ho isa ho tse 8 ka sehatsetsing.
- Preheat grill ho ea mofuthu mocheso. Tlosa likopi tsa nama ea kolobe ka mokotleng ebe u lahla marinade. Beha li-cops ka grill 'me u phehele metsotso e 10 ho ea ho e 12 ka lehlakoreng le leng. Ha mocheso o ka hare oa nama oa kolobe o fihla ho likhato tse 160 tsa F, tlosa mocheso le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 477 |
| Total Fat | 28 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 134 mg |
| Sodium | 507 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 1 g |
| Liprotheine | 45 g |