Bakeng sa risepe ena, u tla batla ho ba le cheseho ea hao e chesang ka hohle kamoo u ka khonang. Sepheo ke ho etsa hore li-seasonings li soeufatsoe pele u kenya furu e khubelu . Hang ha litlhapi li koetsoe, li na le sauce e ntle ea botoro. E monate haholo ebile e phethahetse hoo e ka bang nako leha e le efe.
Seo U tla se Hloka
- 2 li-fillets tse khubelu tse khubelu (halofo)
- 1/2 senoelo / 120 mL botoro
- 2 tablespoons / 30 mL lero la lemone
- 1 tablespoon / 15 mL parsley (minced)
- 1 teaspoon / 5 mL paprika
- 1 teaspoon / 5 mL letsoai
- 1 teaspoon / 5 mL e omisitse thyme
- 1 teaspoon / 5 mL omisitsoeng oregano
- 1/2 teaspoon / 2.5 mL phofo ea konofolo
- 1/2 teaspoon / 2.5 mL eiee ea phofo
- 1/2 teaspoon / 2.5 mL pepere e ntšo
- Ho ikhethela: 1/4 teaspoon / 1.25 mL cayenne
Kamoo U ka e Etsang
- Kopanya hammoho paprika, cayenne, letsoai, letsoai la garlic, letsoai la onion, thyme, oregano le pepere. Fafatsa ka lehlakore le leng le le leng la khutsu e khubelu.
- Preheat grill ho ea mocheso o phahameng. Nakoana pele o beha tlhapi holim'a grill, oli ea grill e senya hantle. Etsa likhaolo tse 'maloa kaha sena se tla etsa hore ho se ke ha e-ba le sefate se setle.
- Tlisa lero la lemone hore le emise. Tlosa mocheso ebe o eketsa botoro. Kopanya hantle.
- Sejoe se khubelu sa grill ho fihlela se etsoa. Hoo e ka bang metsotso e 5-6 ho ea ka thōko kapa ho fihlela litlhapi li fihla mocheso o ka hare oa bonyane likhato tse 145 F.
- Hang ha o phehiloe, tlosa litlhapi ho tloha ho grill le poleiti. Eketsa parsley ho lemon, khaba ea 1/4 ea motsoako oa botoro holim 'a tlhapi e' ngoe le e 'ngoe. Sebeletsa ka meroho e halikiloeng kapa mahlakore ao uo ratang haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 420 |
| Total Fat | 41 g |
| Fat Satated | 17 g |
| Fat Unsaturated | 16 g |
| Cholesterol | 61 mg |
| Sodium | 633 mg |
| Li-carbohydrate | 8 g |
| Fiber Fiber | 4 g |
| Liprotheine | 10 g |