Likhoele tsena tsa kana li fumana marinated ka motsoako o monate le o monate oa lero la citrus, litlama le linoko. Li monate ka bobona, empa li boetse li ntle ho tacos, wraps, le salads.
Seo U tla se Hloka
- 4-5 matsoele a likhoho tse se nang thuso (e leng lilithara tse ka bang 170)
- 1/4 senoelo (60 mL) tarragon e ncha (e khaotsoe)
- 1/4 senoelo (60 mL)
- oli ea mohloaare
- 4 tablespoons lero la lamunu (lero la 1 lamunu)
- 2 tablespoons lero la lemone (lero la 1 lemon)
- 2 tablespoons Orange zest (zest ea 1 lamunu)
- 1 tablespoon lemon zest (zest ea 1 lemon)
- 2 teaspoon (10 mL) letsoai
- Di-teaspoon tse 2 tsa ginger (grated)
- 2 cloves konofolo (minced)
- 1/2 teaspoon (2.5 mL) phofo ea phofo
- 1/2 teaspoon (2.5 mL)
- pepere e ntšo (fatše)
Kamoo U ka e Etsang
- Kopanya lisebelisoa tsohle, ntle le matsoele a likhoho, ka sekotlolo se seholo.
- Beha khoho ka mokotla oa polasetiki o nchafalitsoeng 'me u kenye marinade. Senya le sebaka sehatsetsing ka lihora tse 4.
- Nka likhoho ka mokotla 'me u tšollele marinade ka sekotlolo sa polokelo.
- Tlisetsa marinade ho pheha hantle, fokotsa mocheso 'me u lumelle ho emisa metsotso e meraro.
- Tlosa mocheso. Sena se tla sebelisoa e le baste bakeng sa khōhō ha e ntse e le holim'a grill.
- Preheat grill bakeng sa mocheso o mofuthu.
- Beha khoho ka grill mme u phehele metsotso e meraro, etele, lehlakoreng la leoatleng le nang le marinade e phehiloeng 'me u phete leano ka lehlakoreng le leng.
- Etsa sena kakaretso ea makhetlo a mararo ka thōko. Hang ha mocheso o ka hare oa khoho o fihla pakeng tsa likhato tse 165-170, tlosa mocheso 'me u lumelle ho phomola metsotso e 3-5 pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 559 |
| Total Fat | 34 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 17 g |
| Cholesterol | 142 mg |
| Sodium | 1,079 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 2 g |
| Liprotheine | 48 g |