Ena ke tsela e potlakileng le e bonolo ea ho lokisa mabōpo a leoatle holim'a grill. Litlhapi tsena tse nyane tse nyenyane li sebetsa hantle joaloka thupelo e kholo kapa e ntle.
Seo U tla se Hloka
- 1 lik'hilograma tse 680 tsa leoatle
- Bakeng sa Marinade:
- 1/4 senoelo (60 mL) lero la lemone
- 1/4 senoelo (60 mL) oli ea mohloaare
- 2 cloves konofolo (minced)
- 1 teaspoon (5 mL) omisitsoeng oregano
- 1/2 teaspoon (2.5 mL) letsoai
- 1/2 teaspoon (2.5 mL) pepere e ntšo
Kamoo U ka e Etsang
- Khalase e kholo kapa sejana sa polasetiki, kopanya lisebelisoa tsa marinade.
- Khaola libaka tsa leoatle ka lik'hilograma tse 1,2 'me u kenye marinade. Koahela ka sekoahelo sa polasetiki 'me u tsamaise lihora ka sehatsetsing ka sehatsetsing.
- Preheat grill bakeng sa mocheso o phahameng.
- Tlosa litlhapi ka sekotlolo, u boloke marinade.
- Letamo la lefulo le beha li-cubes holim'a skewers. Haeba u sebelisa li-bamboo, etsa bonnete ba hore ba kene ka metsing bonyane hora pele ba tšoasa litlhapi.
- Beha grill 'me u phehele metsotso e 7-8, u khaola hangata ka marinade nakong ea ho qeta metsotso e 3-4 ea pheha.
- Hang ha litlhapi li fihla mocheso oa ka hare oa likhato tse 145 tsa F., tlosa grill ebe u sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 341 |
| Total Fat | 17 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 70 mg |
| Sodium | 413 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 1 g |
| Liprotheine | 34 g |