Leka litapole tse halikiloeng ka nako e tlang ha u e-na le lijana. Ba tla babatsa nama leha e le efe 'me ba monate hape.
Seo U tla se Hloka
- 6-8 litapole tse kholo tse ncha
- 1/4 senoelo sa oli ea mohloaare
- 2 cloves konofolo (minced)
- 2-3 tablespoons a hloekileng dill mane (khabeloa chopped)
- 2 tablespoon botoro (e qhibilihisoa)
- 1 1/2 teaspoon lebōpo la letsoai
- 1 teaspoon pepere e ntšo (sebaka se sephara)
Kamoo U ka e Etsang
1. Hlatsoa litapole mme u khaole ka kamoreng. Beha likotoana tsa litapole ka setsing se tsitsitseng. Kopanya hammoho oli ea mohloaare, konofolo e nang le minced, dill e qhibilihitsoeng, botorate e qhibilihisitsoeng, letsoai le pepere e ntšo ka sekotlolo se senyenyane. Tšela litapole, sekahelo sa tiiso, 'me u lumelle marinate ka metsotso e 30.
2. Preheat grill bakeng sa mocheso o mofuthu. Nka litapole ka mokotla le sebaka ka letlapa le lelelele la aluminium foil. Tšela marinade e lekaneng holim'a litapole ho li apara hantle.
Beha karolo e 'ngoe ea foil ka hodimo le li-crimp edges ho etsa pakete. Etsa likoti tse tharo tse nyenyane holimo ho lumella mouoane ha u ntse u pheha. Beha litapole paketeng ka grill le pheha bakeng sa metsotso e 30-40, kapa ho fihlela ha u le bonolo.
3. Tlosa pakete ho tswa ho grill mme u lumelle ho lula metsotso e ka bang 5. U sebelisa likokoana-hloko tse sa sebetsaneng le mocheso, senya seaparo sa aluminium ka hloko. Fetisetsa litapole ho platter le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 199 |
| Total Fat | 13 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 10 mg |
| Sodium | 595 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 2 g |
| Liprotheine | 3 g |