Ena ke sejo se monate sa moapehi ea liehang, ea phethehileng bakeng sa lijo tsa lelapa tsa letsatsi le letsatsi. Sebeletsa sejo sena ka mocheso o mofuthu kapa li-biscuits tse chesang tse chesang le salate.
Seo U tla se Hloka
- Liponto tse 3 ho isa ho tse 4 holimo ho sirloin
- 1/3 ea phofo ea senoelo
- 1 teaspoon paprika
- 1 teaspoon letsoai (arotsoe)
- 1/4 teaspoon
- pepere e ntšo (e arotsoe)
- 2 tablespoons oli ea limela
- 3 litapole tse khōlō (khaola ka lik'hilograma tse 2 ho tse 2)
- Lihoete tse 2 tse bohareng (tse leselitsoeng)
- Likhahla tse peli tsa celery (tse teteaneng)
- 1 eiee e khōlō (e entsoeng, 1 1/2 ho ea ho 2 linoelo)
- 1 e ka khutsuoa ka li-ounces tse 10/2
- nama ea linotši
Kamoo U ka e Etsang
- Fokotsa ho chesa le ho khaola likotoana. Ka mokotleng oa polokelo ea lijo, kopanya phofo, paprika, letsoai la 1/2, le 1/8 sa pepere.
- Kenya likotlolo tsa nama ea khomo 'me u li hutle ho apara.
- Hala oli ka skillet e kholo holim'a mocheso o phahameng.
- Eketsa nama ea khomo 'me u phehe, e hlohlelletsang, hoo e ka bang metsotso e 4 ho ea ho e 5, ho fihlela e sootho.
- Beha litapole, lihoete le celery ho moapehi ea liehang; holimo le halofo ea eiee.
- Fafatsa le karolo e setseng ea 1/2 teaspoon ea letsoai le pepere ea 1/8 ea teaspoon. Haholo le nama ea khomo e soeufetseng ke eiee e setseng.
- Kopanya sopho e nolofalitsoeng le biri; tšela lik'hilograma tse 1 ka pane e chesang ' Tšela lipakeng tsa pan 'me u suthise motsoako oa biri le moro holim'a nama ea khomo. Koahela 'me u phehe bosiu bo bongata bakeng sa lihora tse 8 ho isa ho tse 10, kapa ho HIGH bakeng sa lihora tse 4 ho isa ho tse 5.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 554 |
| Total Fat | 24 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 168 mg |
| Sodium | 738 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 3 g |
| Liprotheine | 60 g |