Phoofolo ena ea likhomo e phehiloeng butle-butle e kenngoa ka lihlahisoa tsa Italy le ho sebetsa hantle ka sandwiches, lasagna, kapa ho sebeletsa holim'a pasta. Haeba u batla lijo tse ngata tsa barbecue, siea mokhoa oa Italy oa ho apara le oa basil, ebe u eketsa saupe eo u e ratang pele e etsoa ka khomo nakong ea halofo ea ho pheha.
Seo U tla se Hloka
- 3 lik'hilograma / 1.35 lik'hilograma tsa nama ea khomo: khoele ea sirloin kapa rump roast
- 1 enfelopo ea setalaa sa salate seaparo -zesty setaliana
- 8 ounces / 225 g nama ea moro
- 2, tomate, seeded le chopped
- 1/2 eiee, e nang le lesela
- 1/4 senoelo / 60 mL veine e khubelu e omeletseng
- 2 di-teaspoon / 10 mL tamati ea tamati
- 4-5 makhasi a basil, khabeloa a khethiloe
- 1 tablespoon / 15 mL oli ea mohloaare
- Li-teaspoon tse 2 tsa letsoai leoatleng
- 1/2 teaspoon pepere e ntšo
Kamoo U ka e Etsang
1. Mocheso o moholo oa skillet e le 'ngoe ea tablespoon oli ea mohloaare. Tlosa mafura leha e le afe a feteletseng holim'a lihase. Fafatsa ka letsoai le pepere e ntšo hohle. Beha ka lehlakoreng le mosehla ka mahlakoreng 'ohle, hoo e ka bang metsotso e 2 ka lehlakore. Fetisetsa ho lieha ho pheha. Eketsa lisebelisoa tse setseng, koahella 'me u phehe ka tlaase ho lihora tse 10-12 ka boemo bo tlaase. Kenya 1/3 senoelo / 80 mL ea metsi ho nolofatsa moapehi haeba mokelikeli o bonahala o sa lekana.
2. Ho etsa tlhahlobo, sebelisa feela fereko ho hlahloba hore na u na le boithati. Phoofolo e lokela ho oa le ho senya habonolo. Haeba e etsa sena, sebelisa feela lifereko tse peli ho arola nama. Haeba e ntse e le thata, pheha bakeng sa lihora tse peli tse eketsehileng le teko hape.
3. Bakeng sa ho apara nama ea khomo e entsoeng ka majoe, tlohelang lipakete tsa Italy le makhasi a basil. Kenya barbecue sauce qetellong ea nako ea ho pheha. Tlosa nama ea khomo ho ea phehiloeng, ebe u lahle tsohle empa e le senoelo sa 1/3 sa metsi. Senya nama ea khomo ebe u khutlela ho moapehi le sauce eo ue ratang haholo. Khothaletsa, sekwahelo se bolokehileng 'me u behe mofuthu ka metsotso e 30 pele u sebeletsa. Tsena li sebelisoa hamolemo ka sandwich ea barbecue.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 544 |
| Total Fat | 26 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 203 mg |
| Sodium | 1,037 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 2 g |
| Liprotheine | 68 g |