Joalokaha metsi a leoatle a Chile a khabileng a sa lekaneng, risepe ena e hloka hore e kolobetsoe ka botoro ea konofolo 'me e tlosoe ka pesto ea oregano. Lijo tse monate haholo 'me li phethahetse nako leha e le efe.
Seo U tla se Hloka
- 1 lik'hilograma Leoatle la Chile (letlalo ka lehlakoreng le le leng)
- 1 tablespoon lero la lemone (lero la 1/2 lemon)
- 2 di-teaspoon / oli ea mafura a 10 mL
- 1/4 teaspoon / 1.75 mLsea letsoai
- 1/4 teaspoon / 1.75 mLblack pepper
- Bakeng sa Pesto ea Oregano:
- 1/3 senoelo / 80 mL makhasi a oregano a hloekileng
- 1/3 senoelo / 80 mL oli ea mohloaare
- 2 tablespoons / 30 mL linate tsa phaene
- 2 tablespoons / 30 mL Parmesan chisi (grated)
- 1 clove garlic (minced)
- 1/2 teaspoon / 2.5 mL letsoai leoatleng
- Bakeng sa Butter ea Garlic:
- 2 tablespoons / 30 mL oli ea mohloaare
- 2 tablespoons / 30 mL botoro
- 1 clove garlic (khabeloa chopped)
Kamoo U ka e Etsang
- E le ho lokisetsa pesto, beha metsoako ea eona hore e be sesebelisoa sa lijo le ho qhoma ho fihlela motsoako o kopantsoe hantle. U se ke ua hloekisa motsoako ona, o ntse o lokela ho ba le mokhoa o itseng. Eketsa oregano e eketsehileng bakeng sa mongobo o thibelang.
- Preheat grill bakeng sa mocheso o mofuthu. Hlatsoa le ho tšoasa tlhapi e omileng. Kopanya lero la lemone le oli e entsoeng ka letsoho. Slather ho karolo ea linama tsa litlhapi le ho fafatsa letsoai la leoatle le pepere e ntšo.
- Tšoara litapole tse khōlō tsa ho pheha le lithapa tsa pampiri tse pampiri. Koahela lithaole litlhapi ka oli e ngata e entsoeng ka letsoho 'me u mathe holim'a likhase tse chesang tsa grill E pheta mokhoa ona ka makhetlo a 4 ho etsa sebaka se sa tšoaneng bakeng sa litlhapi.
- Sebaka sa leoatle se theohela holim'a grill, setopo sa nama. Lumella litlhapi hore li phehele metsotso e meraro 'me li be bonolo haholo, li sebelisa tšepe ea spatula e khōlō, li sebelise litlhapi ho tloha majoeng a grill. Ka lekhetlo le leng, litlhapi li fana, flip over le ho pheha (lehlakoreng la letlalo) bakeng sa metsotso e 10-20 e eketsehileng ho itšetlehile ka boima ba filet. Litlhapi li etsoa ha karolo e boima ka ho fetisisa ea sepheo se fihla ho mocheso oa ka hare oa likhato tse 145 tsa Celsius. Tlosa litlhapi 'me u koahele ka hloko foil ho fihlela u itokiselitse ho sebeletsa. E-ba bonolo.
- Bakorinthe ea oli , sebaka sa oli ea mohloaare le botoro ka lero la sauce holim'a mocheso o mofuthu. Hang ha e qala ho futhumala (bubble e hlahella), eketsa lekiloeng ka konofolo, tsosa le ho tlosa mocheso. Tatso ea konofolo e tla kenya oli, empa e ke ke ea tuka ha u etsa sena. Lumella metsotsoana e 30 pele u sebelisa.
- Ho sebeletsa, platter e khanyang le pere ea konofolo, e leng pesto. Beha tlhapi ka holimo 'me u khabise le litlama tsa hao tse ratehang le meroho. Etsa likhase tse nyenyane ka holimo ha u ka rata tatso e nyenyane. Sebeletsa le lijana tsa hau tse thahasellisang, le hoja ke khothalletsa meroho e halikiloeng bakeng sa sejana sena.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 750 |
| Total Fat | 52 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 29 g |
| Cholesterol | 85 mg |
| Sodium | 569 mg |
| Li-carbohydrate | 39 g |
| Fiber Fiber | 7 g |
| Liprotheine | 37 g |