Ts'ebetso ena e khubelu e hlahisitsoe ka har'a lipakete tse nang le monate o monate oa salsa. U ka khetha salsa e bonolo, e bohareng kapa e monate bakeng sa sejana sena ho ea ka tatso ea hau.
Seo U tla se Hloka
- 1 lik'hilograma (450 g) sefubelu se khubelu
- Likopi tse peli (475 mL) talase e tala e tala e entsoe ka tšesaane
- 1 1/2 senoelo (360 mL) Salsa
- 1 senoelo (240 mL) eiee e khethiloeng
- 1 senoelo (240 mL) lifate tsa mohloaare tse ntšo
- 1/3 senoelo (80 mL) veine e khubelu e omeletseng
- 3 cloves garlic
- 3 tablespoons (45 mL) lero la lemone
- 2 tablespoons (30 mL) capers
- 1 tablespoon (15 mL) oli ea mohloaare
- Di-teaspoon tse 2 (10 mL) oregano
- 1 teaspoon (5 mL) komine
- 1 teaspoon (5 mL) letsoai
- Lemon wedges
Kamoo U ka e Etsang
- Sula pepere e tala, onion le konofolo oli ea mohloaare ho fihlela e le bonolo.
- Eketsa salsa, veine, lero la lemone, oregano, komine. Tlisa ho pheha. Fokotsa mocheso le ho omisa metsotso e 8. Tlosa mocheso.
- Preheat grill. Nka likotoana tse 12 tsa aluminium. Beha karolo ea 1/4 ea ho pata ka sekhahla se seng le se seng. Holimo le 1/4 ea moriana. Fold al aluminium foil ho etsa lipakete .
- Beha lipakete tsa tlhapi ka grill ebe u pheha ka tsela e sa tobang ka metsotso e ka bang 30. Hlahloba hore li fetile (mocheso o ka hare ho 145-150 likhato tsa F.) ebe o sebetsa ka likhahla tsa lemon.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 473 |
| Total Fat | 14 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 95 mg |
| Sodium | 1,014 mg |
| Li-carbohydrate | 45 g |
| Fiber Fiber | 7 g |
| Liprotheine | 41 g |