Moroko o ts'oatsitsoeng oa Moroccane

Khoho ena e imetsoe ke litlolo tse ntle tsa Moroccan, tse tla u fokolisa mangole. Etsa bonnete ba hore o ja lijo tsa cumin le coriander e le hore litlolo li lokolloe.

Seo U tla se Hloka

• 1 khoho eohle, khaola
• 1/2 senoelo / 120 mL oli ea mohloaare
• 2 tablespoons / 30 mL cilantro, e qhibililoe
• 2 tablespoons / 30 mL lero la lemone
• 2 di-teaspoon / 30 mL paprika
• 2 cloves konofolo, minced
• 1 1/2 diaspone / 7.5 mL peo ea cumin
• 1 1/2 diaspone / peo ea coriander ea 7.5 mL
• 1/2 teaspoon / 2.5 mL turmeric
• 1/2 teaspoon / 2.5 mL cinnamon
• 1/2 teaspoon / 2.5 mL cayenne
• 1 1/2 diaspuni / 7.25 mL letsoai la leoatle
• 1/2 teaspoon / 5 mL pepere e ntšo

Kamoo U ka e Etsang

Cumin ea cumin le peo ea coriander ka skillet ka mocheso o phahameng ka metsotsoana e 30 ho fihlela monko o monate. Fela lipeo ka seretse kapa ka spice grinder. Kopanya le oli ea mohloaare, lero la lemone, paprika, garlic, turmeric, sinamone, cayenne, letsoai le pepere.

Kenya nama ka mokotla oa polasetiki. Tšela motsoako holimo 'me u sebelise maqeba ho apara. Senya mokotla le sebaka sehatsetsing bonyane lihora tse 2-6.

Preheat grill.

Tlosa nama ka mokotla 'me u lahle marinade leha e le efe e setseng. Mefuta ea likhoho tse hlahisitsoeng ka hare ho mollo ka metsotso e ka bang 35-40 kapa ho fihlela ba fihla mocheso o ka hare oa likhato tse 175.

Hang ha o phehiloe, tlosa khōhō e tsoang ka grill mme u fafatse kilantro e khethiloeng 'me u sebeletse raese, motsoala oa motsoako kapa quinoa.

Haeba o ka rata ho theha khoho nakong ea ho pheha, e-ba le makhetlo a mabeli a marinade. Sebelisa halofo ea motsoako e le marinade mme u boloke halofo e 'ngoe ho e sebelisa e le baste ha ntsu e ntse e le ka har'a grill. Sebelisa baste ka mor'a metsotso e 20 ea pele ea ho pheha, 'me u phete mokhoa ona ka makhetlo a mararo, ho fihlela khoho e phehile.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	602
Total Fat	45 g
Fat Satated	9 g
Fat Unsaturated	27 g
Cholesterol	105 mg
Sodium	982 mg
Li-carbohydrate	14 g
Fiber Fiber	2 g
Liprotheine	36 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.)