Haeba u hlileng u batla ho khahlisa baeti ba hao, ena ke mohloli oa hau. Tlhahiso ena ea nama ea nama ea nama ea likhomo e nkoa e sa lekaneng ebe e sebelisoa ka monate oa mosetareta.
Seo U tla se Hloka
- 4 beef tenderloin fillets
- 1/4 senoelo (60 mL) mosetareta oa Dijon
- 3 tablespoons (45 mL)
- perekere e tšoeu
- 2 tablespoons (30 mL) oli ea mohloaare
- Lipofu tse 1 tse (30 liLL) phaenapole e sireletsa
- Di-teaspoon tse 2 (10 mL) li omisitsoeng ka tarragon
- 1 teaspoon (5 mL) letsoai
- 1 teaspoon (5 mL) pepere e ntšo
Kamoo U ka e Etsang
1. Kopanya hammoho mosetareta, asene, oli ea mohloaare , phaenapole e sireletsang, tarragon le pepere. Ema ka sekotlolo ho fihlela e halefile. E futhumale.
2. Preheat grill. Li-pile tse nyenyane tse likoti tse nang le mallet a kichine 'me u fafatsoe ka letsoai le pepere. Beha grill 'me u phehele metsotso e ka bang 4 ho ea ho e 5 ka lehlakoreng le leng kapa ho fihlela u lakatseha.
3. Tlosa ho grill. Beha litepisi tse peli tsa moriri oa mosetareta holim'a poleiti le sebaka sa sebaka sa marang-rang ho sauce.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 139 |
| Total Fat | 10 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 25 mg |
| Sodium | 772 mg |
| Li-carbohydrate | 2 g |
| Fiber Fiber | 1 g |
| Liprotheine | 9 g |