Mona ke sejana se kopanyang liphate tse peli tsa lehlabula - ho ja le litapole - saleng e le 'ngoe! Tsela e kholo ka ho fetisisa ea microwave e boloka nako 'me e u sitisa ho fetola ovine e tloaelehileng mocheso oa lehlabula. Ho lahla litapole ka grill ho eketsa tatso e tsubang pele e etsoa ka litlama tse ncha le linoko.
Seo U tla se Hloka
- 3 lik'hilograma / 1.4 lik'hilograma tse bofubelu bo hare-hare
- 1/3 senoelo / 80 mL e tšoeu kapa e khauta
- asene ea balsame
- 1/3 senoelo / 80 mL Parmesan chisi (shredded)
- 1/4 senoelo / 60 mL mohloaare o mong oa mohloaare oa moroetsana
- 1/4 senoelo / 60 mL basil e ncha (finely minced)
- Ho ikhethela: 1/4 senoelo / 60 mL linate tsa phaene
- Litamati tse 8 ho isa ho 10 (khaola ka halofo ka bolelele)
- 3 cloves garlic (minced)
- 1 teaspoon / 5 mL letsoai leoatleng
- 1/2 teaspoon / 2.5 pepere e ntšo
Kamoo U ka e Etsang
- Beha litapole ka sekotlolo se sireletsehileng sa microwave; koahela ka sekwahelo kapa ho phuthela ka polasetiki. Tlhokomeliso: Haeba u sebelisa sekoahelo sa polasetiki, etsa bonnete ba hore sekoahelo sa polasetiki ha se ama metsoako leha e le efe 'me se phunya lesoba le le leng ho koahela.
- Microwave e phahameng metsotso e 10 ho isa ho e 12 kapa ho fihlela litapole li le bonolo (nako ea ho pheha e ka fapana ho latela microwave).
- Sebelisa li-mitts tsa ovine ho tlosa ka hloko microwave. Ha pholile e lekaneng ho sebetsana le eona, khaola litapole ka halofo kapa kahare 'me u fafatsa ka mofuthu ka oli ea mohloaare.
- Grill ka holimo mocheso metsotso e 5 ho isa ho e 7, ka linako tse ling ho ea ka linako tse ling ho fihlela mela e mebe e bonahala.
- Tlosa ho grill 'me u lumelle ho pholile.
- Khaola likotoana le litekanyo tsa ho loma ka sekotlolo se seholo. Hlanya hammoho asene, oli, letsoai le konofolo; tšollela holim'a litapole 'me u lahlele habobebe ho apara.
- Nako le pepere, ebe u koahela le refrigerate ho fihlela u itokiselitse ho sebeletsa. Nakoana pele o sebeletsa, o akhotsoa ka cheese ea Parmesan, mehla ea langa le le lej, basil le ho fafatsa linate tsa phaene.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 308 |
| Total Fat | 11 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 3 mg |
| Sodium | 389 mg |
| Li-carbohydrate | 47 g |
| Fiber Fiber | 7 g |
| Liprotheine | 8 g |