Moea oa veine o khubelu ke phokotso e bonolo, 'me ke moriana o motle haholo oa ho sebetsa le konyana, steaks kapa nama ea nama e halikiloeng kapa letata. Haeba u etsa moriana oa pan ka morao oa nama ea khomo kapa ea konyana kapa ho pata sekepe, sebelisa pan e le 'ngoe bakeng sa mongobo.
Sebelisa veine e khubelu ea boleng bo botle, eo u thabelang ho noa, bakeng sa sauce ena. Veine e theko e tlaasana kapa ea boleng bo tlaase e ka hlahisa sauce e batlang e le bohloko. Sebelisa sauce ena ka li-steaks tse halikiloeng kapa tse chekiloeng kapa nama e kolobisitsoeng kapa nama ea nama.
Seo U tla se Hloka
- 4 tablespoons botoro (arotsoe)
- 2 tablespoons shallots (khabeloa chopped)
- 2 cloves konofolo (minced)
- 1/2 teaspoon oregano
- Tablespoons tse 3 tsa tamati
- Likopi tse peli tse omileng veine e khubelu
- 1 chesa letsoai (kosher, ho latsoa)
- 1 pepere e nyenyane (ho latsoa)
Kamoo U ka e Etsang
- Ka har'a sekoahelo kapa pan eo ho eona nama e neng e tletse metsi, qhibiliha 1 tablespoon ea botoro. Beha libone tse 3 tse setseng tsa botoro ka sehatsetsing ho fihlela u li hloka. Etsa li-shallots ho fihlela u le bonolo, hoo e ka bang metsotso e 4 ho isa ho e 5. Kenya konofolo 'me u qete nako e ka bang 1 metsotso e telele. Kenya phaposi ea oregano le tamati. Pheha, e hlohlelletsang, metsotso e le 'ngoe.
- Eketsa veine mme o tlise ho pheha. Fokotsa mocheso ho isa bohareng ba mantsiboea le ho omisa, ho susumetsa ka linako tse ling, ho fihlela o fokotsehile ka hoo e batlang e le halofo le e teteaneng, metsotso e ka bang 8 ho ea ho e 10.
- Beha mochini o motle hantle holim'a sekotlolo ebe o lema sethoa. Lahla soli.
- Khutlela mongobo ho pan ka mocheso o tlase. Khaola likhase tse tharo tse setseng tsa botoro bo bata ka likotoana tse nyane. Hlatsoa likotoana tsa bohobe ka har'a mongobo tse seng kae ka nako.
- Latsoang le nako ka letsoai le pepere, kamoo ho hlokahalang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 213 |
| Total Fat | 9 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 24 mg |
| Sodium | 47 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 1 g |
| Liprotheine | 2 g |