Mahe a linotsi le lero la lamunu ke tse ling tsa litlolo tse tlatsetsang tse ntlafatsang sena se monate sa nama ea nama ea kolobe . Ho chesa ho apesoa ka liapole le litapole, ho e etsa lijo tse monate ka pitsa e le 'ngoe .
Seo U tla se Hloka
- 1 lejoe la nama ea nama ea kolobe le loin roast (lik'hilograma tse 3 ho ea ho tse 4, mafura a khaotsoe)
- 1 tablespoon oli ea limela
- 1/3 senoelo sa mahe a linotsi
- 1/4 senoelo sa lero la orange
- 1/4 senoelo se nang le lero la apole le omisitsoeng (thawed)
- 2 dipolepo tse 2 fatše
- 1 tablespoon tsoekere e tsoekere (e tletse)
- 3 litapole tse khōlō (tse arohaneng)
- 3 diapole tse khōlō (tse pota-potiloeng le tse arohaneng)
Kamoo U ka e Etsang
- Preheat koloi ho 375 F.
- Koahela ovine e khōlō ea ovenproof ea Dutch e nang le oli ea meroho le sebaka se ka hare-mocheso o phahameng. Ha ho chesa haholo, eketsa sejo se kolobe. Pheha, ho fetola setopo ha u ntse u pheha ho fihlela mahlakoreng 'ohle a soeufala, hoo e ka bang metsotso e 6. Tlosa mocheso.
- Ka sekotlolo sa seaplane, kopanya mahe a linotši, lero la lamunu, lero la apole le emisa, pepere le tsoekere e sootho. Spoon holim'a sejo se kolobe. Beha litapole ho pota kolobe. Koahela 'me u phehe lihora tse peli. Ngurube e lokela ho ngolisa bonyane 145 F ka nakoana-bala thermometer, mocheso o tlase o sireletsehileng bakeng sa nama ea kolobe.
- Beha libaka tsa apole ho potoloha nama ea kolobe. Ho noa, ho senoloa, ho senya khafetsa, metsotso e 20, kapa ho fihlela liapole li le bonolo feela. E-re nama ea nama ea kolobe e eme metsotso e 10 pele ho slicing. Sebeletsa nama ea kolobe e kolobisitsoeng, e nang le litapole le liapole.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 533 |
| Total Fat | 24 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 129 mg |
| Sodium | 105 mg |
| Li-carbohydrate | 33 g |
| Fiber Fiber | 2 g |
| Liprotheine | 46 g |