Ena ke tsela e ntle ea ho nka moeeng o se bonolo haholo ebe oa o fetola ntho e tsotehang. Sebaka sena se pota-potileng se tšeloa ka har'a motsoako o monate o monate, o chesitsoeng o chesang le o potlakileng, 'me o betselitsoe ka mekhabiso e tšesaane.
Seo U tla se Hloka
- Boima ba lik'hilograma tse 700 (700 g) sepakapaka se ka holimo, bophara ba 1-intshi
- 1 kholo ea avocado, e hlakileng
- 1/2 senoelo (120 mL) oiee e bofubelu e khethiloeng
- 1/3 senoelo (80 mL) margarita e bolileng a noa moriana, thawed (kapa sebelisa senoelo sa 1/4 sopho ea metsi)
- 2 tablespoons (30 mL) li-cilantro tse ncha tse khethiloeng
- 2 tablespoons (30 mL) oli ea meroho
- 2-4 clove garlic, minced
- 2 di-teaspoon tse 2 (mL 10)
- khoma ea fatše
- 1 1/2 teaspoon (7.5 mL) letsoai le phoso
- Teaspoon e 1 (5 mL)
- pepere e ntšo
Kamoo U ka e Etsang
- Kopanya mixgar margarita, cilantro, oli ea limela, konofolo, komine, letsoai le pepere.
- Setepisi tse 2 tsa motsoako 'me u tšollele ho lula ka mokotla oa polasetiki o nchafalitsoeng.
- Kenya li-steaks ho motsoako, u fetohele seaparo. Senya mokotlana le refrigerate lihora tse 2-8.
- Preheat grill bakeng sa mocheso o phahameng-o moholo.
- Tlosa li-steak ka mokotleng ebe u lahla marinade.
- Etsa li-steaks ka grill mme u phehe ho fihlela o etsoa, metsotso e ka bang 6 ho ea ho e 8 ka lehlakoreng le leng.
- Ho sa le joalo, kopanya litepisi tse 2 tsa marinade le avocado le onion.
- Tela ho fihlela e kopane ka tsela e tšoanang.
- Tlosa li-steak ho tloha ka grill, tlohela phomolo ea nama bakeng sa metsotso e 5 'me u kene ka likotoana tse tšesaane. Sebeletsa ka avocado salsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1499 |
| Total Fat | 153 g |
| Fat Satated | 52 g |
| Fat Unsaturated | 75 g |
| Cholesterol | 146 mg |
| Sodium | 5,452 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 6 g |
| Liprotheine | 13 g |