Tšepe ena e kolobisitsoeng ea nama ea nama ea kolobe e hlabiloe ka tsela e sa tobang, ebe e lieha ho ea phethehong. Etsa bonnete ba hore o boloka mocheso o lekaneng ho thibela sebaka se chesang pele setsing se pheha. Sejo sena se na le maemo a mangata 'me se ka sebelisoa e le lijo tsa lelapa tsa mantsiboea, empa hape li tsoteha ho baeti.
Seo U tla se Hloka
- 1 3 ho ea ho 5 lik'hilograma / 1.4 ho ea ho 2.3 lik'hilograma, li phuthetsoe ka nama ea kolobe
- Bakeng sa Marinade:
- Li-ounces / 180 mL ea lero la apole
- 1/2 senoelo / 120 mL e nang le oiee e nang le oli
- 1/2 senoelo / 120 mL veine e ommeng e omeletseng
- 3 tablespoons / 45 mL oli ea limela
- 2 tablespoons / 30 mL soy sauce
- 1 clove garlic (minced)
- 1/2 teaspoon / 2.5 mL letsoai
- 1/2 teaspoon / 2.5 mL rosemary
- 1/2 teaspoon / 2.5 mL pepere e ntšo
Kamoo U ka e Etsang
1. Kopanya lero la apole, minced onion, veine e tšoeu, oli ea limela, moriri oa soya, konofolo ea minced, letsoai, rosemary le pepere e ntseng e le sejana. Kopanya hantle.
2. Khaola likotlolo tse ling tsa mafura kapa nama ho tloha ho chesa. Tšepa ka lithaole tsa pampiri. Beha lijo ka har'a mokotlana oa polasetiki le ho tšela marinade holimo. Mamela ka bonolo mokotla oa ka hare ho fihlela o koahetsoe hantle. Lokolla moea leha e le ofe o feteletseng ho tloha ka mokotla, ho tiisa le ho kenya sehatsetsing lihora tse 2-4.
3. Preheat grill bakeng sa mocheso o bohareng le ho itokisetsa ho chesa ka tsela e sa tobang. Beha phofu sebakeng se sa chesang sa grill mme u koale sekwahelo. Ho itšetlehile ka grill ea boholo ba lihora tse 1 ho ea ho tse 2. Ho chesa ho etsoa ha mocheso o ka hare o fihla pakeng tsa 155 le 165 degrees F (75 degrees C).
4. Tlosa bohobe ba nama ea kolobe ho tswa ho grill mme u behe lebokose le leholo. Tente ka bolokolohi ka sefate sa aluminium 'me u se lumelle ho phomola metsotso e ka bang 5-7. Tlosa li-strings le sekheo sa nama ka likarolo tse peli tsa lisenthimithara tse teteaneng. Sebeletsa ka lijana tsa hau tse li ratang. Sebelisa nama ea nama ea kolobe ka sandwich, sopho, salate kapa li-stew.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 462 |
| Total Fat | 26 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 121 mg |
| Sodium | 470 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 1 g |
| Liprotheine | 43 g |