Ena ke tsela e potlakileng le e bonolo ea ho pheha scallops ka grill ntle le hore u sebelise plank.
Seo U tla se Hloka
- 1 lik'hilograma tse 680 tse kholo tsa scallops
- lero la 1 lemon
- 2 cloves konofolo, minced
- 1 tablespoon (15 mL) e entsoeng ka onion
- 1/2 teaspoon (2.5 mL) letsoai
- 1/2 teaspoon (2.5 mL) li-flakes tsa pepere
- 2 tablespoons (30 mL) oli ea mohloaare
- 1/4 senoelo (60 mL) lekhasi le qhibilihileng la parsley
Kamoo U ka e Etsang
- Kopanya lero la lemone, letsoai, li-flakes, li-minced eiee, le konofolo ea minced ka sekotlolo se seholo. Kenya scallops le liaparo ka motsoako.
- Preheat grill bakeng sa mocheso o phahameng-o moholo. Beha plancha holim'a grill 'me u lumelle hore e chese ho fihlela e qala ho tsuba. Eketsa oli ea mohloaare le mocheso bakeng sa motsotso o eketsehileng oa 1.
- Beha scallops (ka motsoako oa lero la lemone) holim 'a pan' me u ba lumelle hore ba phehele metsotso e 2 ho ea ho 2 1/2 ka lehlakoreng le leng. Hang ha li-scallops li phehoa (mocheso oa ka hare oa likhato tse 130 tsa F.) 'me li shebahala li le mabala, li tlosa pan ka mocheso ebe li kenngoa ka holim'a mobu kapa mocheso o sa keneleng mocheso.
- Ka holimo ka parsley e khethiloeng le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) |
|---|
| Li-calories | 603 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 486 mg |
| Li-carbohydrate | 145 g |
| Fiber Fiber | 2 g |
| Liprotheine | 3 g |
(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)