Marinade ena e eketsa monate o moholo litlamong tsa nama ea nama. Asiti e tsoang lero la lemone le asene e tla boloka likhopo tsa likhomo tse ntle le tse bonolo ha li ntse li ja kapa li tsuba. Le hoja e le e loketseng bakeng sa likhopo, motsoako ona o ka boela oa sebelisoa ka li-steaks tse teteaneng, seaparo sa ka holimo, sephara-tšepe, sekoti le sepakapaka.
Seo U tla se Hloka
- 1/4 senoelo / 60 mL lero la lemone
- 1/4 senoelo / 60 mL veine e tšoeu
- 1/4 senoelo / 60 mL oli ea mohloaare
- 3 tablespoons / 45 mL mahe a linotši
- 4 cloves konofolo e sithabetseng
- 1 tablespoon / 15 mL letsoai la leoatle
- 1 teaspoon / 5 mL Cayenne (ho ikhethela)
- 1 teaspoon / 5 mL fatše pepere e ntšo
Kamoo U ka e Etsang
1. Kopanya hammoho lisebelisoa tsohle tsa sekotlolo se senyenyane. Ntsa likhopo ka setsing se seholo ho lekaneng ho beha rack e lekaneng. Tšela marinade ka likhopo, u roale ka ho feletseng. Etsa bonnete ba hore o ne o retelehela likhopo ka makhetlo a 'maloa. Koahela seaparo ka polasetiki 'me u lule ka sehatsetsing ka lihora tse 12-24.
2. Lokisetsa ho tsuba. Tlosa likhopo tse tsoang marinade le ho tsuba . Ha likhopo li ntse li pheha, beha marinade e setseng ka sekoapeng 'me u bosose ka mocheso o phahameng mocheso ka metsotso e 3-4.
Tlosa 'me u lumelle ho phomola metsotso e 5. Sebelisa e le baste bakeng sa likhopo .
3. Haeba o etsa marinade pele ho nako, boloka sejana se koahetsoeng ka sehatsetsing ka matsatsi a 5 ka mor'a hore u itokisetse.
Sheba Mefuta e Ts'oarang ea Phoofolo bakeng sa linako tse khethehileng tsa marinating.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 114 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 876 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |