Nonyana ena ea tarragon e tsamaea hantle haholo ka litapole tse halikiloeng kapa ke tsa meroho. Ke bonolo, e potlakileng le e tletseng litlolo tse ncha.
Seo U tla se Hloka
- Li-breast tsa 4 ho isa ho tse 6, tse sa boneng le tse se nang letlalo
- 1/4 senoelo / 60 mL
- oli ea mohloaare
- 1/4 senoelo / 60 mL veine e tšoeu
- 1/4 senoelo / 60 mL lero le monate la lero la lemone
- 1 shallot e nyenyane, e khabeloa
- 1 tablespoon / 15 mL a hloekileng
- tarragon makhasi, khabeloa chopped
- 1 clove garlic, minced
- 1 teaspoon / 5 mL letsoai leoatleng
- 1/2 teaspoon / 2.5 mL pepere e tšoeu
Kamoo U ka e Etsang
- Hlaha khoho ka mokotla oa polasetiki (kapa sekoahelo se sa tebang sa khalase haeba se khetha). Kopanya lihlahisoa tse setseng mme u tšollele khōhō. Tšoara sepache mme u lumelle hore u tsamaee ka sehatsetsing ka lihora tse 1 ho isa ho tse peli.
- Preheat grill bakeng sa mocheso o phahameng-o moholo. Tlosa nama ho sejana ebe u lahla marinade. Fana ka likhoho ka mokotla o nang le oli o monate le ho pheha metsotso e 7 ka lehlakoreng le leng kapa ho fihlela mocheso oa ka hare oa khoho ea khoho (karolong e boima ka ho fetisisa) e fihla likhato tse 165.
- Hang ha u pheha, tlosa khōhō mocheso 'me u sebeletse ka mahlakoreng ao u a ratang haholo. Haeba u sebelisa li-salate, lumella hore matsoele a likhoho a phomole metsotso e 10 ho ea ho e 15 'me u boloke sekoahelo se sa sireletsehileng ka matsatsi a 3 ho isa ho a mane ka mor'a ho pheha.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 922 |
| Total Fat | 56 g |
| Fat Satated | 14 g |
| Fat Unsaturated | 25 g |
| Cholesterol | 279 mg |
| Sodium | 657 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 89 g |