Kakaretso ena e babatsehang bakeng sa nama ea kolobe ea Caribbean e bitsoang Crockpot e na le tatso e ngata. Nama ea nama ea kolobe e le mongobo ebile e bonolo ka lebaka la mokhoa o tlase oa ho pheha.
Lijo tse monate tse futhumetseng tse tsoang lihlekehlekeng tsena li fa nama ea kolobe ha e pheha ho phetheha phethehong ea hau. Nama ea nama ea kolobe e nkoa e 'etsoe' ho 140 ° F hobane mocheso o tla phahama ka likhato tse ling tse 5 ka mor'a hore o tlosoe ho ea phehang. 'Muso o ile oa fokotsa "mocheso oa ho qetela o sireletsehileng" oa nama ea kolobe ho fihlela ho 145 ° F lilemong tse' maloa tse fetileng. Ha u sa lokela ho pheha nama ea kolobe ho fihlela e phethiloe hantle.
Sebeletsa risepe ena e babatsehang le salate e tala e akhotsoeng ka likarolo tsa orange le kokonate. Li-linaoa tse tala tse tala kapa li-asparagus tse halikiloeng e ka ba phaella e 'ngoe e babatsehang ea lijo.
Seo U tla se Hloka
- 2 tablespoons tsoekere e sootho
- 1 tablespoon curry phofo
- 1 teaspoon komine
- 1/2 teaspoon letsoai
- 1/8 pepere ea pepere
- 1 (boima ba lik'hilograma tse 4) boneless
- nama ea kolobe ea loin
- Liiee tse 2 tse khethiloeng
- 3 cloves konofolo, minced
- 1/2 senoelo sa lero la apole
Kamoo U ka e Etsang
Ka sekotlolo se senyenyane, kopanya tsoekere e sootho e nang le phofo ea curry, komini, letsoai le pepere, 'me u kopanya hantle. Tlosa ka botlalo motsoako oa spice ka ho chesa nama ea nama ea kolobe.
Beha eiee e khethiloeng le konofolo ka tlaase ho sekoti sa khoele ea 4 ho ea ho tse 5. Beha senola ka holim'a eiee. Tšela lero la apole holim'a tsohle.
Koahela sekepele ebe u pheha ka tlaase ho lihora tse 7 ho isa ho tse 8 kapa ho fihlela mocheso oa thermometer oa nama o baloa ka 140 ° F.
Tlosa nama ea kolobe ho tloha mokokotlong ebe o e koahela ka foil. E-re nama ea nama ea kolobe e eme metsotso e 15 pele ho slicing.
U ka thibela lero la oniony le monokotšoai oa bokahohle o qhibiliha metsing 'me u sebetse haufi le lona, haeba u rata. Tšela lero ho tloha ho ea phehelang ea pheha ho ea ka sekoahelo. Kenya tablespoons ea 1 ho ea ho 2 ea cornstarch e kopantsoeng le lero le lengata la apole. Tlisetsa motsoako ho pheha ho fihlela o fokotseha ho fihlela o tsitsitse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 75 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 9 mg |
| Sodium | 12 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 1 g |
| Liprotheine | 5 g |