Tsena mapheo a khōho a halikiloeng a tiisa hore o tla khahlisa baeti ba hau. Ho tsuba ha morara le mosetareta ho kopana hantle le monate o tsoang ho mahe a linotši. Leka ho ba le nako e tlang ha u e-na le sepheo sa ho pheha 'me u bone hore na ba tla otloa hakae.
Seo U tla se Hloka
- Lik'hilograma tse peli / 1 ho ea ho 1.4 g ea mapheo a khōho (malebela a tlosoa_
- Hloekisa: 1/4 senoelo sa koala makhasi (kapa makhasi a cilantro, a khethiloe)
- Bakeng sa Sauce:
- 1/2 senoelo / 120 mL mahe a linotši (a futhumetseng)
- 1/2 senoelo / 120 mL botoro
- 1/3 senoelo / 80 mL veine e tšoeu e omileng
- 3 tablespoon / 45 mL
- Letadi la Dijon
- 2 1/2 teaspoon / 12.5 mL ho phekola phofo
- 2-3 cloves konofolo (minced)
- 2 teaspoon / 10 mL letsoai
- 1 teaspoon / 5 mL pepere e ntšo
- 1/2 teaspoon / 2.5 mL ginger phofo
- 1/2 teaspoon / 2.5 mL
- pepere ea cayenne
Kamoo U ka e Etsang
- Phahamisa mapheo ka mokotla oa polasetiki o nchafalitsoeng.
- Kopanya li setseng tse setseng.
- Sireletso sa halofo ea motsoako ka ho kenngoa ka setsing se se nang metsi 'me u boloke sehatsetsing ho fihlela u se u loketse ho se sebelisa.
- Tšela karolo e setseng ea motsoako ka mokotla ka mapheo, apara hantle, mokotla oa tiiso, 'me u lumelle hore e tsamaee ka lihatsetsing ka lihora tse 2-4.
- Qetellong ea nako ea ho phalla, sebaka se sirelelitsoeng sa marinade se kenngoa ka sekoapeng se senyenyane. Tlisetsa ho pheha, fokotsa mocheso ho tlase 'me u lumelle motsoako hore o tsoe ka metsotso e 6-8.
- Tlosa mocheso 'me u lumelle ho bata mocheso oa kamore. Haeba motsoako o e-ba motenya haholo, eketsa metsi a mangata (likhabapo tse 1-2).
- Preheat grill bakeng sa mocheso o boima oa mocheso.
- Tlosa mapheo ka mokotla 'me u lahle marinade.
- Beha mapheo holim'a grill mme u phehele metsotso e 10 ea mocheso o tobileng. Pheha mocheso o sa tobang bakeng sa ho lula metsotso e 15-20.
- Etsa bonnete ba hore u shebella li-flare-ups.
- Tlosa nama hang ha e fihlile mocheso o sireletsehileng oa ka hare oa 165 F 'me u e behe sekotlolo se seholo.
- Tšela mongobo o phehiloeng holim'a ka hodimo (ho ka 'na ha hlokahala hore o tsosolosoe kapa ka microwave metsotsoana e 30 kapa ho stovetop ka metsotso e seng mekae.)
- U sebelisa mapheo, fola mapheo ho pota moriri ho fihlela o koahetsoe. Letlapa, ka holimo ka makhasi a nang le moriana kapa oa cilantro le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1210 |
| Total Fat | 69 g |
| Fat Satated | 27 g |
| Fat Unsaturated | 25 g |
| Cholesterol | 346 mg |
| Sodium | 1,576 mg |
| Li-carbohydrate | 50 g |
| Fiber Fiber | 2 g |
| Liprotheine | 93 g |