Setene sena se monate sa konyana se chekiloe mme se sebelisoa ka veine e khubelu e bonolo le setlama sa setlama sa setlama. Sebelisa veine e khubelu ea boleng bo botle bakeng sa leqhoa, 'me u sebelise litlama tse ncha ha ho khoneha.
Konyana ena e etsa lijo tse monate bakeng sa ketsahalo e khethehileng. Sebeletsa ka litapole tse mashed le meroho e halikiloeng kapa e halikiloeng. Lijo tse halikiloeng Brussels kapa linaoa tse tala tse nang le limela li na le khetho e ntle.
Seo U tla se Hloka
- 2 konyana
- Letsoai la koshe le pepere e ncha e mongobo (ho latsoa)
- 2 tablespoons oli ea mohloaare
- Sauce ea Veine e khubelu:
- 1/4 kopi ea onion kapa shallot (e hahiloe hantle)
- 1 senoelo se omileng veine e khubelu (mohlala, pinot noir, cabernet sauvignon, kapa merlot)
- 1 teaspoon minced rosemary makhasi (kapa hoo e ka bang 1/4 teaspoon ea crumbled omisitsoeng rosemary)
- 1/2 teaspoon khaola thyme makhasi (kapa lekhasi la makhasi a omisitsoeng a makhasi)
- 1 teaspoon chives (e entsoeng)
- 1 senoelo sa khomo ea khomo (ka go tlhaoleloa unsalted kapa tlaase sodium)
- 1 ho ea ho 2 tablespoons botoro
- Letsoai la koshe le pepere e ncha e mongobo (ho latsoa)
Kamoo U ka e Etsang
- Hape ho chesa ho fihlela ho 400 F (200 C / Gesi 6).
- Fafatsa konyana ka letsoai le pepere. Etsa oli ea oli ea mohloaare skillet e khōlō e boima - ka ho khetheha e-skillet e sireletsehileng ka ontong-ka holim'a mocheso o phahameng. Kenya konyana ea skillet, lehlakoreng la nama. Sheba konyana ho fihlela e le sootho ka mahlakoreng 'ohle, ho lumella li-racks hore li tšehetsane.
- Fetisetsa skillet ho ontong 'me u chese konyana bakeng sa metsotso e ka bang 20 ho ea ho e 30. *
- Tlosa li-rack ka platter, e li tsamaee ka mokhoa o fofang, 'me u futhumetse.
- Beha skillet holim'a mocheso o mofuthu 'me u kenye shallot kapa eiee ho li-drippings. Haeba ho hlokahala, eketsa tepo ea spoon kapa tse peli tsa oli ea mohloaare. Pheha, e hlohlelletsang, metsotso e 3 ho isa ho e 4, ho fihlela ha u le bonolo. Eketsa veine le litlama; pheha ho fihlela veine e fokotsehile hoo e batlang e le tse peli ho tse tharo. Eketsa khomo ea nama ea khomo mme u tsoele pele ho pheha ka mocheso o mofuthu ho fihlela o fokotsoe hoo e ka bang senoelo sa 3/4. Eketsa botoro; hlohlelletsa.
- Latsoang le nako ka letsoai le pepere. Sebeletsa moriana le konyana. E etsa senoelo sa 3/4.
- Khaola konyana ka likarolo 'me u sebelise le moriana o mofubelu oa veine.
* Mocheso o sireletsehileng o bolokehileng o kgothaletsweng ke USDA bakeng sa konyana ke 145 F kapa 160 F bakeng sa konyana ea fatše. Mocheso oo o ne o tla ba o lekaneng-hantle. Haeba o khetha mocheso o fapaneng, ke ona tataiso ea ho shebella (pele ho nako ea ho phomola):
- Nako e telele: 115 F ho ea ho 120 F
- Nako e tloaelehileng: 120 F ho 125 F
- Bohareng: 130 F ho 135 F
- Nako e Bohareng: 140 F ho ea 145 F
- E entsoe hantle: 150 F ho 155 F
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 543 |
| Total Fat | 37 g |
| Fat Satated | 15 g |
| Fat Unsaturated | 17 g |
| Cholesterol | 140 mg |
| Sodium | 377 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 0 g |
| Liprotheine | 35 g |