Ena ke mokhoa o bonolo o sa tloaelehang, empa o le monate oa Mediterranean o sebetsang hantle ka nama ea khomo, konyana kapa kolobe.
Seo U tla se Hloka
- Boima ba lik'hilograma tse 900 (9 g) e le hore e be lik'hilograma tse 1/4-cm
- 2 ho ea ho 3 bohobe bo bohlasoa bo lehlahla, khaola likarolong
- 2 tablespoons (15 mL) cognac kapa tablespoons tse 3 (veine tse 15) e khubelu
- 2 tablespoons (15 mL) oli ea mohloaare
- 1 teaspoon (5 mL) letsoai
- 1 teaspoon (5 mL) komine, fatše
- 1/2 teaspoon (2.5 mL) pepere e ntšo
- 4 ho ea ho 6 tšepe skewers
Kamoo U ka e Etsang
1. Kopanya steak ka oli le lihlahisoa ka sekotlolo se seholo. Koahela sekotlolo le sebaka sehatsetsing mme u lumelle ho tsamaea ka lihora tse 3 ho ea ho tse 12.
2. Preheat grill bakeng sa mocheso o phahameng-o moholo. Beha nama ea bohobe le eiee holim'a skewers ka tsela e fapaneng. Beha grill 'me u phehele metsotso e 6, etela' me u phehele metsotso e meng e 5 ho ea ho e 7. Tlosa mocheso le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 792 |
| Total Fat | 34 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 15 g |
| Cholesterol | 211 mg |
| Sodium | 1,870 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 3 g |
| Liprotheine | 90 g |