Seo U tla se Hloka
- 1 thispone orange zest
- ngoe ea lamunu, ea juiced
- 1/4 senoelo ho pheha oli
- 1/2 teaspoon letsoai
- 1 teaspoon oregano
- 1/4 kopi ea senoelo ea lero la lime
- 1 jalapeno e ncha, lipeo li tlosoa
- 1/4 senoelo makhasi a hloekileng a cilantro
Kamoo U ka e Etsang
Koahela lisebelisoa tsohle ntle le cilantro ho blender bakeng sa metsotsoana e 30 kapa ho fihlela e le boreleli. Hlakola moriri ebe o hlohlelletsa motsoako o kopantsoeng.
Beha tlhapi ka sekotlolo kapa baggie e kholo mme u tšollele marinade. Etsa bonnete ba hore liaparo tsa marinade li apara tlhapi kapa kana ka ho feletseng. Haeba u sebelisa khoho, lerumo le fereko ka makhetlo a 'maloa ho lumella marinade hore e kene ka hare.
Tlohela ka sehatsetsing bosiung bo bong. Ha e se e itokiselitse, e pheha tlhapi kapa e tsoekere ho fihlela e se e sa fetolohe ebile e fokola.
Khoho ea bohobe kapa ea grill ho fihlela e fihla likhato tse 170.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 330 |
| Total Fat | 28 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 0 mg |
| Sodium | 10 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 5 g |
| Liprotheine | 2 g |