Li-sandwich tsa matsoele tsa kana li khaoleloa ka pelepele e entsoeng ka tšepe e nang le monokotšoai le setlama se monate sa setlama. E kholo ho ea ho risepe bakeng sa lijo tsa mantsiboea ka potlako.
Seo U tla se Hloka
- Likhoele tsa 3 tsa kana (boneless, skinless)
- 2pelepelepele (e khubelu kapa e tala)
- Tamati e 3
- 3 ounces makhasi arugula
- Li-buns tse 6 (kapa lilae tse 12 tsa bohobe)
- Bakeng sa Marinade:
- Sekoae sa 1 se bitsoang Worcestershire sauce
- 1 teaspoon veine e khubelu veine
- 2 tablespoons oli ea mohloaare
- 1 tablespoon e tsoekere e ntšo
- 1 garlic clove (minced)
- 1 teaspoon letsoai
- 1/2 teaspoon pepere e ntšo
- Bakeng sa Aioli:
- 1/2 senoelo mayonnaise
- 1/4 senoelo sa mosetareta oa Dijon
- Supuni e le 1 ea thyme e hloekileng
- 2 di-teaspoon oli ea mohloaare
- 1 qeta letsoai
- 1 pinch pepere
Kamoo U ka e Etsang
1. Lipilisi tsa likhoho tse likete ho isa boima ba 1-inch. Khaola sefuba se seng le se seng ka likotoana tse peli tse lekana. Beha ka mokotleng oa polasetiki o nchafalitsoeng. Kopanya marinade ka polasetiki kapa khalase (sekotlolo se seng sa tšepe). Tšela lifuba tsa khōhō ho etsa bonnete ba hore li koahetse hantle. Senya mokotla ebe o lumella khōhō hore e tsamaee ka sehatsetsing ka metsotso e 30 ho isa ho lihora tse peli.
2. Lokisetsa li-aioli ka ho kopanya mayonnaise, mosetareta, thyme, oli ea mohloaare, letsoai le pepere.
Koahela sekotlolo se koahetsoeng ka polasetiki le boloka ka sehatsetsing ho fihlela u se u loketse ho se sebelisa.
3. Hlatsoa, o omme le ho khaola pelepele ka halofo. Tlosa li-stems le peo. Khaola likarolo tse tharo 'me u silafatse oli.
4. Preheat grill. Tlosa matsoele a likhoho ka mokotla 'me u lahle marinade. Sefuba sa khoho ea grill holim'a mocheso o mofuthu ka metsotso e 5 ho ea ho e 6 ka lehlakoreng le leng. Hlahloba mocheso (mocheso o ka hare oa likhato tse 165 tsa F.) pele o tlosa ka grill. Tlosa likoto mme u behe holim'a poleiti. Tente e nang le foil
5. Beha lepelepele likotoana holim'a grill 'me u phehele metsotso e 2-3 ka lehlakoreng le leng. Shebella ho chesa. Pelepele e lokela ho ba bonolo empa e sa ntsane e na le likhahla tse ling. Tlosa ho tswa ho grill 'me u lumelle ho pholile metsotso e seng mekae pele u tšela ka makhetlo a maholo. Khaola likhoho hore e be lihlopha.
6. Bokella li-sandwich ha ntsu e ntse e chesa. Paka ea lehae ka mocheso o futhumetseng kapa ka marang-rang. Holimo ka li-aioli, tamati, pelepele e khabisitsoeng le makhasi arugula.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 880 |
| Total Fat | 56 g |
| Fat Satated | 13 g |
| Fat Unsaturated | 22 g |
| Cholesterol | 217 mg |
| Sodium | 551 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 4 g |
| Liprotheine | 70 g |