Lithethefatsi tsa Lithethefatsi tsa Litlama

Lijo tse monate tsa nama tsa bakeng li na le setlama, lemon le konofolo ea marinade. Lejoe lena la marinade le lona le ka sebelisoa bakeng sa khoho e halikiloeng kapa e tsoetsoeng.

Ikutloe u lokolohile ho sebelisa metsoako ea hau.

Tlhahiso ea ho sebeletsa: Sebeletsa khoho ka litapole tse halikiloeng kapa tse halikiloeng le li-broccoli tse nang le mouoane kapa linaoa tse tala.

Li-Recipes tse Amanang
Lihoai tse halikiloeng le li-Breasts tsa Chicken tsa Oregano
Li-Breasts tsa Chicken le Bacon le Cheese

Seo U tla se Hloka

• Li-4 ho tse 6 tsa mafura a khoho, bone-in
• 1/4 senoelo
• oli ea mohloaare e sa lekaneng
• 1/2 senoelo se koahetsoe
• oiee e tala
• 2 clove
• garlic, minced
• Supuni e 1 e entsoeng ka rosemary e ncha, kapa teaspoon e 1 e omisitsoe rosemary
• 1 tablespoon e ncha e khabisitsoeng
• 1/2 teaspoon e omisitsoe tarragon
• 1/2 senoelo sa lero la lero la lemone
• 1/8 teaspoon pearsely fatše mobusi o motšo, ho latsoa
• Khase e nang le grate ea lemon e le 'ngoe

Kamoo U ka e Etsang

1. Kenya likhoho ka mokotla o moholo oa polokelo ea lijo tsa polastiki.
2. Kopanya lisebelisoa tsa marinade 'me u tšollele khōhō. Fetola mokotla ho apara likotoana hantle. Refrigerate le marinate bakeng sa lihora tse peli ho isa ho tse 4, ka linako tse ling ho etela.
3. Preheat oven ho 400 F.
4. Tlosa nama ho tloha marinade le ho tsoa hantle; kenya marinade e bolokiloeng ka har'a sekoahelo.
5. Lokisetsa khōhō ka har'a sejana sa baking kapa se roaster. Bake ka metsotso e 35.

1. Khabareng, tlisa marinade ho pheha; tsoela pele u phehile ka mocheso o mofuthu metsotso e 2.
2. Hlatsoa khoho le marinade; retelehela 'me u phunye ka lehlakoreng le leng' me u chese metsotso e ka bang 20 ho isa ho e 30 ka nako e telele, u behe ka makhetlo a 'maloa pele khoho e etsoa.
3. Khoho e lokela ho soeufala 'me lero le tla matha ha e hlajoa ka fereko. E sebeletsa 4 ho isa ho 6.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	291
Total Fat	21 g
Fat Satated	5 g
Fat Unsaturated	11 g
Cholesterol	70 mg
Sodium	69 mg
Li-carbohydrate	3 g
Fiber Fiber	1 g
Liprotheine	22 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)