Ena ke mongobo o monate haholo ho etsa, 'me e ka ba monate oa ho qetella oa tlhapi bakeng sa tlhapi e bonolo e besitsoeng, e halikiloeng, kapa e tsositsoeng, shrimp kapa kana. Ke mongobo o motle haholo o ka sebelisetsoang ho tšela li-cutlets tse hlakileng tse sa tšoloang kapa lihobe tse entsoeng, kapa ho li tšela ka saalmon kapa li-fillets tse bakang. Leqhoa le tsamaea hantle le veal, hape.
Recipe e etsa mongobo o lekaneng bakeng sa li-servings tse 'nè,' me e ka etsoa ka bonolo bakeng sa ho feta.
Seo U tla se Hloka
- 2 capaspoon capers
- 4 tablespoons botoro
- 1 e nyane ea clove garlic (khabeloa minced)
- 2 tablespoons lero la lemone
- 1 teaspoon lemon khama
- 1 ho ea ho 2 diaspoon parsley (e khaotsoe)
Kamoo U ka e Etsang
- Hlatsoa le ho hlatsoa li-capers. Haeba li le khōlō, li tšabe ka thata.
- Qhibiliha botoro ka skillet e nyenyane kapa pan saute ka mocheso o tlaase. Eketsa konofolo e nyenyane, lero la lemone, khase ea lemon, le capers. Tlisa sefahleho 'me u tsoele pele u pheha ka mocheso o monyenyane ka metsotsoana e ka bang 30.
- Kenya pesley e hloekileng; hlohlelletsa le ho tlosa mocheso.
- Fokotsa sauce e mofuthu holim'a litlhapi tse phehiloeng, likhoho kapa li-turkey, 'me u sebetse hang-hang.
- Recipe e etsa hoo e batlang e le 1/3 senoelo, mongobo o lekaneng oa ho chesa li-steak tse 'nè, mafuba a khōhō kapa li-fillets tsa saalmon.
Litlhahiso le Phapang
- Saute 1 thispone ea minced shallots ka botoro ho fihlela ba translucent. Kenya konofolo ea minced 'me u tsoele pele ka recipe.
- Ho pheta kakaretso, sebelisa linoko tse 1 1/2 tsa capers, likhabapo tse 6 tsa botoro, 1 khase e khōlō ea konofolo, 1/4 senoelo sa lero la lemone le likhabapo tse 2 tsa khase ea lemon.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 155 |
| Total Fat | 12 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 31 mg |
| Sodium | 42 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 1 g |
| Liprotheine | 2 g |