Ho kopanya ho ikhethang ha sage, komine le lisebelisoa tse ling ho sebelisitsoe risepe ena. Ke khothalletsa ho ja lijo tsa mashala, empa khase e sebetsa hantle. Haeba ho le joalo, khaola ea recipe ea marinade e be e beheletsoe halofo ka thōko bakeng sa ho hlatsoa ho ea nama ea nama ea kolobe ha e ntse e pheha.
Seo U tla se Hloka
- 2 e bohareng ba boholo ba likolobe tsa nama ea nama ea kolobe
- 1/3 senoelo (80 mL) oli ea mohloaare
- 1 shallot, e qhibililoe
- 1-2 clove konofolo, minced
- 2 tablespoons (30 mL) veine e tšoeu e pheha
- 3 makhasi a sage a hloekileng
- 1 teaspoon (5 mL) komine
- 1 teaspoon (5 mL) letsoai
- 1 teaspoon (5 mL) paprika
- 1/4 teaspoon (1.25 mL)
- pepere e tšoeu
- 1/4 teaspoon (1.25 mL) pepere ea cayenne (ka khetho)
Kamoo U ka e Etsang
1. Ka blender kapa processor ea lijo, kopanya lisebelisoa tsa marinade .
2. Beha lisebelisoa ho kenya seplase sa polasetiki. Tšela motsoako holim'a nama ea kolobe, ho etsa bonnete ba hore e koetsoe hantle (ena e tla ba marinade e teteaneng), mekotla ea tiiso le sebaka sehatsetsing ka lihora tse 1-2.
3. Lokisa grill ea mashala kapa haeba u sebelisa mocheso oa lichelete, pele ho lipere.
4. Tlosa letlalo ka mokotla ebe u ea holim'a grill.
5. Ho pheha, ho reteleha ka linako tse ling, ka metsotso e 35-45, kapa ho fihlela mocheso o ka hare ho fihla ho likhato tse 165 tsa F.
6. Tlosa mocheso, e-ba phomolo metsotso e 5, arola li-medallion 'me u sebeletse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 210 |
| Total Fat | 14 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 30 mg |
| Sodium | 416 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 12 g |