Ena bonolo litapole pakete ka lehlakoreng le sejana ka lokisetsa hantle hammoho le ka sehloohong thupelo ka grill. Kakaretso ena e phethahetse bakeng sa lijo tsa letsatsi le beke, empa e monate ka ho lekaneng bakeng sa k'hamphani.
Seo U tla se Hloka
- 2-3 lik'hilograma / 1.1-1.3 g litapole tse khubelu (khaola likotoana tse 1)
- 1 pepere e khubelu ea bell (khaola ka maqhebe)
- 1 eiee e nyenyane (e entsoeng)
- 2 tablespoons / 30 mL oli ea mohloaare
- 2 di-teaspoon / 10 mL phofo
- 1 teaspoon / 5 mL letsoai leoatleng
- 1/2 teaspoon / 2.5 mL phofo ea konofolo
- 1/2 teaspoon / 2.5 mL
- li-flakes tse khubelu tse khubelu
Kamoo U ka e Etsang
- Preheat grill bakeng sa mocheso o mofuthu.
- Kopanya lisebelisoa tsohle tsa sekotlolo se seholo 'me u akhote hantle ho apara.
- Hlakola likotoana tse peli tse ngata haholo tsa foil ho etsa lekhasi le lekaneng la bobeli.
- Beha litapole bohareng ba lakane, pata mahlakore ho fihlela ho etsa pakete le ho tiisa ka lero.
- Beha paketete ka grill mme u phehele metsotso e 15.
- Etela, 'me u lumelle ho pheha bakeng sa metsotso e eketsehileng ea 15-18.
- Ho sebeletsa, khaola lipakete le likhara tsa kichineng, lumella hore u pholile metsotso e le 'ngoe kapa tse peli, ebe u bula foil e lekaneng hore u ntše litapole.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 167 |
| Total Fat | 4 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 326 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 4 g |
| Liprotheine | 4 g |