Seo U tla se Hloka
- Khoho e le 'ngoe (li-4-5 lik'hilograma / 1.8-2.3 lik'hilograma)
- 1 12-ounce / 350 mL e ka noa biri
- Bakeng sa Rub:
- 1/4 senoelo / 60 mL oli ea mohloaare
- 2 tablespoons lero la lemone (lero la 1 lemon)
- 3 cloves garlic (minced)
- 2 tablespoons / 30 mL fresh oregano (e entsoeng)
- 1 tablespoon / 15 mL makhasi a thyme
- 2 di-teaspoon / 10 mL e phethehileng (e khethiloeng)
- 1 1/2 diaspuni / letsoai la 7.5 mL (sebelisa tlase haeba ho le joalo)
- 1/2 teaspoon / 2.5 mL pepere e ntšo
Kamoo U ka e Etsang
1. Kopanya litlama tse ncha, oli ea mohloaare, konofolo, letsoai le lero la lemone ka sekotlolo se senyenyane. E tla shebahala joaloka pente ho feta ho senya.
2. Hlatsoa le ho tlosa mafura a mangata, li-giblets, le molaleng oa khōhō. Pat e omeletse ka hare le ka ntle le lithaole tsa pampiri. Beha lebokose le leholo la ho itšeha.
3. Sebelisa halofo ea ho tšela khōhō le ka hare. Etsa bonnete ba hore o tla kena tlas'a letlalo la matsoele.
4. Bula kahare ea biri mme u lahle halofo ea eona.
Sebaka se setseng se ntse se tšeloa ka har'a eona. Etsa bonnete ba hore o phunya likoti tse peli ka holim'a biri e ka.
5. Preheat grill.
6. Beha khōhō ka holim'a metsi, ho etsa bonnete ba hore e tsitsitse hantle. Nonyana ea sebaka ka holim'a grill e leka-lekaneng ka biri. Ho chesa mocheso o sa tloaelehang bakeng sa lihora tse peli, kapa ho fihlela mocheso oa ka hare oa letheka ke likhato tse 180 F / 82 degrees C.
7. Hang ha o phehiloe, sebelisa mocheso o thibelang mocheso ho tlosa khōhō. A re lule (ka biri e ka 'na ea tsoela pele), metsotso e 10 pele e etsoa. Ka bonolo tlosa biri u ka e lahla. Sela le ho sebeletsa likhoho le lijana tseo u li ratang haholo.
8. Haeba u batla ho pheha nonyana e fetang e le 'ngoe feela, phehella mokelikeli o kopanetsoeng' me u latele litaelo tse ngotsoeng ka holimo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1041 |
| Total Fat | 60 g |
| Fat Satated | 16 g |
| Fat Unsaturated | 27 g |
| Cholesterol | 321 mg |
| Sodium | 889 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 2 g |
| Liprotheine | 103 g |