Na u hloka lijo tse monate tsa limela tsa meroho tse bonolo ho li lahlela holim'a lijo? Motho e mong le e mong o rata litapole, haholo-holo bana ba bang, kahoo leka litapole tse monate tse nang le litapole tse nang le litelu tse nang le litelu tse monate. Recipe e hloka litapole, lipalesa tse tala le tse khubelu, li-eiee tse khubelu, letsoai le lenyenyane le pepere, 'me ha e le hantle, e' ngoe ea mosetareta.
Skewers ena ea litapole e monate e nang le khabiso ea mosetareta ke phepo e ntle ea lijo tsa meroho ea meroho bakeng sa batho ba ratang litapole. Ela hloko haeba u rerile ho sebeletsa sejana sena ho li-vegans, leha ho le joalo, joalo ka mefuta e mengata ea ho qoba ho ja mahe a linotši. K'hope ena ha e na mahala.
Seo U tla se Hloka
- 2 lik'hilograma tse nang le litapole tse mahareng (litapole tse 5, li-ounces tse 6 ho isa ho tse supileng)
- 1 e kholo e khubelu e khubelu le / kapa pelepele e tala, khaola ka li-square-inch
- 1 e bohareng boiee boiee, khaola ka likotoana tse 1-cm, likarolo li arohane
- 1-2 tablespoons oli ea limela
- letsoai le pepere, ho latsoa
- hoo e ka bang 1/4 senoelo sa motsu oa mosetareta
- 2 tbsp metsi
Kamoo U ka e Etsang
- Pele, lokisetsa litapole tsa hau ka ho ba fa hlooho e qalang ka microwave. E kene ka hanyane ka fereko, ebe u e beha ka microwave e phahameng ka metsotso e meraro. Ba fetole ka hloko (ka hloko!), Ebe o tsamaisa microwave bakeng sa metsotso e meng e ka bang 1-2, ho fihlela e le e bonolo ebile e le bonolo, empa e se haholo.
- Lumella litapole tsa hau hore li pholile, ebe li li hloekisa haeba u ka rata, 'me u phunyeletse li-chunks tse ka bang 1-cm.
- Ka mor'a moo, kopanya litapole, pelepele e khubelu le e tala e tšebelitsoeng le eiee e khubelu ka sekotlolo se seholo.
- Ka sekotlolo se senyenyane se arohaneng, bokella hammoho mosetareta le litlhapi tse peli tsa metsi, ebe u eketsa litapole, pelepele le eiee ka sekotlolo, u tossing ka bonolo ho apara liaparo.
- Ka mor'a moo, lokisetsa li-skewers tsa hao, ka ho kopanya motsoako oa litapole, lieiee le pelepele.
- Etsa bonnete ba hore grill ea hau e chesang pele (kapa pan ea grill ea ka hare) e tlotsoa habobebe. Hlatsoa litapole tsa hau tsa litapole skewers ka metsotso e ka bang 4 ka lehlakoreng le leng, u phunyeletse leha e le efe ea mosetareta ea mahe a linotši. Tlhokomeliso: Haeba u se na sejo se ka ntle kapa mokotla o ka hare, o ntse o ka etsa recipe ena ho sebelisa broiler ea hau.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 284 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 167 mg |
| Li-carbohydrate | 51 g |
| Fiber Fiber | 8 g |
| Liprotheine | 5 g |