Ho hlahisa phaenepole ho hlahisa monate 'me ho eketsa monate o ncha oa tatso. Li-cops tsa nama ea kolobe li fumana monate oa tatso le tekanyo e eketsehileng ea monate.
Seo U tla se Hloka
- 6 likopi tsa nama ea kolobe, boima ba 1 cm
- 1 e ka khona (lilithara tse 20/600) tse nang le phaenepale ea phaenapole
- 1/2 senoelo / 120 mL sauce e soe
- 1/3 senoelo / 80 mL oli ea limela
- 1/4 senoelo / 60 mL onion, minced
- 2 cloves konofolo, minced
- 1 tablespoon / 15 mL tsoekere e sootho
Kamoo U ka e Etsang
Hlaka ea phaphamale 'me u tšollele 1/4 senoelo / 60 mL ea lero ka sekotlolo. Kopanya le sauce ea soya , oli ea limela, eieee, konofolo le tsoekere e sootho . Beha likhase tsa nama ea kolobe le liphaepa tse nang le phaenepale ka mokotleng o moholo o tletseng chelete. Tšela motsoako oa marinade holimo. Senya mokotlana le sehatsetsi ka lihora tse peli.
Preheat grill. Tlosa li-coche tsa kolobe ho tloha marinade 'me u behe ka grill e chesang. Pheha metsotso e ka bang 15 ho isa ho e 20 kapa ho fihlela ho etsoa (mocheso oa ka hare oa likhato tse 165).
Retelletsa halofo ka nako ea ho pheha (pele ho metsotso e 8-10) le baste le marinade. Lahla marinade leha e le efe e setseng ka mor'a hore u robale. Nakong ea ho pheha metsotso e seng mekae ea ho pheha, beha likhae tsa phaenepale ka grill 'me u phehele metsotso e 2-3 kapa ho fihlela o soeufetse holim'a metsi. Lijo tse phahameng tsa nama ea kolobe tse nang le likhaepa tsa phaenapole, tlosa ho tloha ho grill le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 665 |
| Total Fat | 37 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 19 g |
| Cholesterol | 171 mg |
| Sodium | 1,373 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 2 g |
| Liprotheine | 59 g |