Leihlo la ho chesa ho pota-potile ke e 'ngoe ea likhetho tse ntle ka ho fetisisa bakeng sa sekepe sena sa koloi, empa se ka etsoa ka ntlha ea sirloin e kentsoeng kapa e nang le roast e tšoanang. Kapa sebelisa rump roast. Marinade e thusa ho hlahisa nama ea likhomo le ho e latsoa.
Seo U tla se Hloka
- 3/4 senoelo sa metsi
- 1/3 senoelo sa soy sauce
- 2 tablespoons tsoekere
- 1 teaspoon ginger fatše
- 1 teaspoon e omisitsoeng lekhasi thyme, e sithabetseng
- 1 clove garlic, minced
- 1 boneless rump roast, hoo e ka bang lik'hilograma tse 3
Kamoo U ka e Etsang
- Kopanya metsi, soy sauce, ginger, tsoekere, thyme le konofolo ka mokotla o moholo oa lijo (resellable storage bag) (e kholo ho lekaneng ho tšoara nama ea likhomo).
- Phunya ho chesa hohle ka fereko; sebakeng sa mokotla. Tlosa mokotla mme u fetohele seaparo ka ho feletseng. Senya le refrigerate bonyane lihora tse 4 kapa bosiu bohle. Fetola mokotla ka linako tse ling.
- Hala sekepe ho 325 F.
- Tlosa lesela ka mokotleng; khutlela marinade ho refrigerate. Beha nama ea khomo ka mohahong o sa tebang. Ho chesa, e sa koaheloa, ka lihora tse ka bang 2.
- Ho sa le joalo, beha marinade e bolokiloeng ka sekotlolo ebe o tlisa pheha. Pheha metsotso e 1.
- Baste ho besoa le marinade nakong ea metsotso e 30 ea ho qetela ea ho chesa.
E sebeletsa 6 ho isa ho 8.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 339 |
| Total Fat | 11 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 129 mg |
| Sodium | 712 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 1 g |
| Liprotheine | 49 g |