K'honthinente ena e bonolo e meraro ea lero la Lemon Pepper e khabisitsoeng e nka metsotso e seng mekae ho itokisetsa le ho pheha. Ho kopanya pepere ea lemon, e leng sehlabelo se khethehileng, ho na le tuna e hlabositsoeng e ntle haholo.
O ka grill ea tuna ho donity e sa tloaelehang. Leha ho le joalo, ke tlameha ho lumela hore ha ke rate litlhapi ntle le haeba li phehiloe hantle. Ntho e ntle ka ho ipheha ke hore u ka pheha lijo ka tsela eo u ka ratang ka eona! Bakeng sa mabaka a tšireletseho ea lijo , ke ne ke lula ke pheha tuna ka bonyane 140 ° F, e leng seaplane. Haeba ho na le tse setseng, li sebelise ho etsa Sandwiches ea Parmesan Tuna .
Sebeletsa recipe ena ka salate e tala e akhotsoeng ka li-mushroom, li-avocate, le litamati tsa cherry, le li-scone tse monate kapa li-roller dinner. Bakeng sa lijo tse tsoekere, e ntle ea ice cream pie e ne e tla ba khetho e kholo kapa e tla sebeletsa brownies kapa khekhe ea khekhe.
Seo U tla se Hloka
- 4 (6 ho isa ho tse 8) li-steaks tsa tuna
- 2 tablespoons oli ea mohloaare
- 3 tablespoons lero la lemone
- 1/2 teaspoon pepere ea lemon e nooang
- 1/2 teaspoon. letsoai
- 1 teaspoon grated lemon peel
Kamoo U ka e Etsang
Kopanya oli, pepere ea letsoai, letsoai le lemon ka sekotlolo se senyenyane 'me u kopanye hantle, ebe o tšela li-steaks tsa tuna. Koahela le refrigerate ea tuna ka lihora tse 1 ho isa ho tse peli.
Pheha ka George Foreman majoe a mabeli a mararo ka metsotso e 2-3 ka 'ngoe ea 1/2 "ea boima ba nama, ho fihlela o etsoa joalokaha o lakatsehile.U ka boela ua pheha ka mashala kapa khase ea metsing, metsotso e 5-8, ho fetoha hang, ho fihlela ho etsoa u ka rata.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 132 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 19 mg |
| Sodium | 91 mg |
| Li-carbohydrate | 2 g |
| Fiber Fiber | 0 g |
| Liprotheine | 12 g |