Lerato la kolobe le bonolo 'me lea pheha - le shebahala eka o qetile lihora tse kholo ka kichineng ha e le hantle u ka ba le sejana tafoleng ka metsotso e 30 feela.
Veine e fokotsoang e entsoeng ka Madeira e eketsa 'mele le tatso e lekaneng ho sauce ea pan e nang le veine e khubelu ea asene, e leng lintho tse bonolo tseo u seng u ntse u e-na le tsona.
Thabela nama ea nama ea kolobe le litapole tse halikiloeng kapa litapole tse halikiloeng le broccoli e nang le steamed, kapa eketsa likarolo tsa lelapa tseo u li ratang haholo.
Seo U tla se Hloka
- 1 1/2 lik'hilograma tse nang le litebele tsa kolobe (tse ka bang 1 tse kholo kapa tse peli)
- 1 1/2 dikasiponate fatše
- 1 teaspoon fat paprika e monate
- 1/2 teaspoon letsoai
- 1/4 pepere ea pepere
- 3 tablespoons oli ea mohloaare
- 1/2 senoelo sa onion e khethiloeng
- 2 cloves konofolo, minced
- 1/4 senoelo
- Madeira veine
- 1/4 senoelo metsi
- 1 tablespoon veine e khubelu veine
- 2 tablespoons botoro
- Ho ikhethela: lipofu tse 2 tse khethiloeng kapa parsley
Kamoo U ka e Etsang
- E chesa koloi ho 200 F kapa e behe sethalong sa "Bohale".
- Fokotsa letlalo la nama ea kolobe 'me u tlose letlalo leha e le lefe la silevera.
- Khaola letlalo la kolobe ka li-8 tse teteaneng. Li behe, li fane ka lehlakoreng le leng, ka lebokose la ho itšeha 'me le lule le le bophahamo ba bolelele ba 1/2-inch. Nama ea nama ea nama ea kolobe e tla ba bonolo haholo ho e arola haeba e sa lefshoa.
- Fafatsa nama ea kolobe ka komine, paprika, letsoai le pepere.
- Hlalosa oli ea mohloaare ka skillet e khōlō kapa sa sa pan .
- Sauté nama ea kolobe oli ea mohloaare e chesang ka metsotso e 6 ho isa ho e 8 ka lehlakoreng le leng, kapa ho fihlela e soeufala ebe e phehoa. *
- Fetisetsa ho platter le ho futhumatsa ka ontong ea preheated.
- Tlosa mafura a feteletseng ho tloha skillet; eketsa oiee e khethiloeng mme o tlose metsotso e 3 kapa e 4, kapa ho fihlela e nolofatsoa mme e le bonolo ho soeufala. Kenya konofolo 'me u phehe, u hlohlelletse, metsotso e meng e 1.
- Eketsa veine ea Madeira, metsi le asene ho pan; tsosa ho kopanya. Tlisetsa motsoako ho pheha, fokotsa mocheso, 'me u omelle ho fihlela mokelikeli o fokotsehile hoo e ka bang karolo ea 1/3 ho ea ho 1/2 senoelo. Hlohlelletsa khafetsa, o pata liboto tse sootho ho tloha tlaase ho skillet.
- Tlosa mocheso 'me u kenye botoro; hlohlelletsa ho fihlela ho qhibiliha.
- Tšela sauce holim'a sehlabelo sa nama ea nama ea nama ea nama ea nama ea nama ea nama ea kolobe le ho hloekisa ka cilantro kapa parsley haeba u lakatsa.
* Ho ea ka foodsafety.org, nama ea kolobe e lokela ho pheha bonyane 145 F. Sebelisa thermometer e ka tšeptjoang hang-hang ho fumana mocheso o nepahetseng le ho qoba ho senya kapa ho pata.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 510 |
| Total Fat | 26 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 157 mg |
| Sodium | 116 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 1 g |
| Liprotheine | 51 g |