Litapole tsena tse halikiloeng li ntle haholo hoo u tla batla ho li pheha selemo ho pota. Hape li bonolo haholo ho li etsa! Hopola feela ho ba leihlo, kahoo ha ba chese.
Seo U tla se Hloka
- 1 lik'hilograma / 450 g litapole tse monate
- 1/4 senoelo / 60 mL mahe a linotši
- 1/4 senoelo / 60 mL
- botoro
- 3-4 makhasi a mashome a mabeli a metso e metso e mene (e khethiloeng)
Kamoo U ka e Etsang
- Preheat grill.
- Hloekisa litapole tse monate, u tlose mabala leha e le afe a mabe. Khaola likarolo tse 1/2-intshi.
- Beha ka har'a grill e chesang e bohareng 'me u phehele metsotso e ka bang 8-10 ka lehlakoreng le le leng.
- Hlakola botoro 'me u kopane le mahe a linotši.
- Senya motsoako holim'a lilae mme utele.
- Tsoela pele ho chesa ka metsotso e 6-8.
- Etela 'me u hasane ho feta mahe a linotši.
- Tsoela pele ho tsuba ho fihlela botoro ba mahe a linotši li ntse li phutholoha.
- Etsa bonnete ba hore o shebile litapole hang ha mahe a linotši a sebelisoa, a fuoa tsoekere ea mahe a linotši.
- Hang ha u phehiloe, tlosa mocheso le holimo ka koena e entsoeng. Leha ho le joalo, mohato ona ke oa ho ikhethela.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 264 |
| Total Fat | 12 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 31 mg |
| Sodium | 47 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 4 g |
| Liprotheine | 2 g |