Seo U tla se Hloka
- 2 lipilisi tsa nama ea kolobe, li-ouniti tse 12-16 / 340-450 g
- 1 8-ounce / 240 mL ka tomate sauce
- 1/2 senoelo / 120 mL metsi
- 1/4 senoelo / 60 mL cider asene
- 5 tse entsoeng ka makotikoting tsa chipotle, tse hahiloeng ka khase
- 5-6 cloves konofolo, minced
- 1 tablespoon / 15 mL oli ea mohloaare
- 2 di-teaspoon / 10 mL tsoekere
- 1 teaspoon / 5 mL fatše mokoti
- 1 teaspoon / 5 mL omisitsoeng oregano
- 1teaspoon / 5 mL letsoai
- 1/4 teaspoon / 1.25 mL fatamone fatše
Kamoo U ka e Etsang
Ho lokisa marinade: kopanya lintho tsohle, ntle le nama ea nama ea kolobe, ka sekotlolo se seholo. Tlisa ho pheha, tlosa mocheso 'me u lumelle ho pholile.
Beha lipere tsa nama ea kolobe ka lero le sa tebang, tšela marinade. Koahela 'me u tsamaee ka sehatsetsing ka lihora tse 2-4.
Tlosa liphallelo ho tloha marinade. Etsa bonnete ba hore u boloke marinade bakeng sa ho sebelisa hamorao. Preheat grill. Beha nama ea kolobe holim'a li-grill le ho pheha ka mocheso o phahameng o sa tobang bakeng sa 35-45 metsotso.
Brush ka linako tse ling le marinade e sirelelitsoeng nakong ea halofo ea pele ea nako ea ho pheha feela. Hang ha mocheso oa ka hare oa nama oa kolobe o fihla ho likhato tse 165, o felile. Tlosa mocheso 'me u emelle metsotso e 10-12 pele ho slicing.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 301 |
| Total Fat | 10 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 95 mg |
| Sodium | 665 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 2 g |
| Liprotheine | 35 g |