Ts'pelepele ena e khabisitsoe 'me e koahetsoe ka mongobo o moholo, e u fa pepere e phethehileng bakeng sa sejana, sejoana kapa sejo.
Seo U tla se Hloka
- 2 pelepele e khubelu ea tšepe e khubelu, e arohaneng
- 2 pelepele e tala e tala, e nang le likarolo tse peli
- 1/4 senoelo (60 mL) veine e khubelu ea veine
- 2 tablespoons (30 mL) e nang le boiee bo bofubelu bo bofubelu
- 1 tablespoon (15 mL) mosetareta oa Dijon
- 4 garlic cloves, minced
- Pepere ho latsoa
Kamoo U ka e Etsang
1. Preheat grill. Ka sekotlolo se senyenyane kopana le mosetareta, eieee, konofolo le pepere. Beha pelepele ka lebanta ebe o robala ka motsoako oa mosetareta. Pheha ho fihlela o soeufala empa, joale utele. Hlapa ka lehlakoreng le leng 'me u phehe ho fihlela o sootho, empa o sa chese. Pelepele e lokela ho ba bonolo haholo.
2. Sebeletsa ho chesa kapa ho bata ka setseng sa marinade.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 79 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 53 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 3 g |
| Liprotheine | 3 g |