Seha lihoete tsa hao tse teteaneng kapa tse tšesaane bakeng sa sejo se monate se Moroccan. Lihoete li phehiloe 'me li lahleloa ka marinade e nang le mafura a entsoeng ka harissa , lero la lemone, konofolo, oli ea mohloaare le linoko. Sebeletsa lihoete li futhumetse kapa li bata.
Seo U tla se Hloka
- 1 1/4 lik'hilograma / 500 dikgerama tse ncha
- 5 tablespoons oli ea mohloaare (kapa oli ea meroho)
- 3 kapa 4 garlic cloves (e sithabetseng)
- 2 tablespoons lero la lemone
- 2 tablespoons ka parsley (e ncha le e hahiloeng)
- 1 teaspoon
- harissa
- 3/4 teaspoon khine
- 3/4 teaspoon paprika
- 1/2 teaspoon letsoai (kapa ho latsoa)
Kamoo U ka e Etsang
- Ebola 'me u arole lihoete e le tse teteaneng kapa tse lesesaane kamoo u ratang kateng. (Ke li rata ka likhahla tse tšesaane.)
- Beha lihoete ka pitsa, koahelang ka metsi a batang le ho tlisa pheha. Pheha lihoete ho fihlela li le bonolo empa li ntse li tiile ka ho lekaneng hore li lule li le teng. Hlaka, 'me hang-hang u koahele lihoete ka metsi a batang ho khaotsa ho pheha. Hlakola hape.
- Ka pitsa ea sekhahla kapa skillet, ka bonolo khaola konofolo ka oli ea mohloaare ka metsotso e 'meli kapa e meraro ka mocheso o tlaase. Lahla konofolo ebe o eketsa harissa, lero la lemone, parsley le linoko. Khothalletsa ho kopanya.
- Eketsa lihoete ho marinade 'me u tsose ka bonolo ho kopanya. Fula ka mocheso o tlaase ka metsotso e meng e 'meli,' me u tlose mocheso.
- Sebeletsa lihoete tsa marinated tse monate tse futhumetseng kapa tse hahiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 265 |
| Total Fat | 18 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 0 mg |
| Sodium | 398 mg |
| Li-carbohydrate | 26 g |
| Fiber Fiber | 5 g |
| Liprotheine | 4 g |