Li-steaks tsena li chechetsoe ka chesang le ka potlako 'me li sebelisoa ka monate o monate oa pepere. Sheba linonyana haholo ha li ntse li e-ja. U tla batla ho e tlosa ka nako eo e phehiloeng ka bohareng, eseng ea bobeli hamorao.
Seo U tla se Hloka
- 6 8-ounce / 225 g ea li-steaks
- 3/4 senoelo / 180 mL oli ea mohloaare
- 1/2 senoelo / 120 mL parsley, minced
- 1/2 senoelo / 120 mL pelepele tse halikiloeng
- 1/2 senoelo / 120 mL li-scallions, tse sliced thinly
- 1/4 senoelo / 60 mL lero la lemone
- 2 tablespoons / 30 mL capers
- 2 tablespoons / 30 mL fresh oregano, minced kapa 2 diaspoon / 10 mL omisitsoeng oregano
- letsoai le pepere ho latsoa
Kamoo U ka e Etsang
Kopanya senoelo sa 1/2 / 120 mL oli ea mohloaare le parsley, pelepele e halikiloeng, li-scallions, 2 tablespoons / 30 mL lero la lemone, oregano, letsoai le pepere ka saupe. Senya ka tlaase ho mocheso ha u ntse u hlohlelletsa ho fihlela u kopane ka ho feletseng. Tlosa mocheso 'me u behe ka thōko' me u lumelle ho pholile metsotso e 5. Kenya moriana ho blender mme o kopane ho fihlela o boreleli. Beha spaghetti ho khutlela ka har'a sekoahelo, eketsa capers, 'me u lule u futhumetse.
Apare li-steak tse nang le oli ea mohloaare e setseng le lero la lemone.
Koahela 'me u lule metsotso e 30. Preheat grill e chesang ha u ntse u ka e fumana. Nako ea selemo ea steaks e nang le letsoai le letsoai le letšo. Beha li-steaks tsa mahae ka lehlabatseng le nang le oli e phehoang ka oli ebe u pheha metsotso e ka bang 4 ho ea ho e 5 ka lehlakoreng le leng kapa ho fihlela ho etsoa Li-steak tsa linonyana li etsoa ka nako eo nama e phunyeletsa bohareng. U se ke ua pheha tuna. Sebeletsa ka leqhoa le pholileng le tšolotsoeng ka holim'a metsi.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 609 |
| Total Fat | 38 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 23 g |
| Cholesterol | 103 mg |
| Sodium | 610 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 2 g |
| Liprotheine | 62 g |