Haeba u batla mokhoa o bonolo empa o monate oa khōhō bakeng sa moapehi ea liehang, sena ke khetho e ntle. Li-thigh tse nang le bonase li bonase li na le chelete e ngata ebile li bonolo ho itokisetsa le ho pheha mokotong o liehang . Sejo sena se monate ka raese e chesitsoeng e chesitsoeng kapa raese ea raese le salate.
Seo U tla se Hloka
- 1 ho 1 1/2 lik'hilograma tsa boneless likhoho
- 1 e ka khona (li-ounces tse 12 ho isa ho tse 15) poone ea kernel eohle, e tšolotsoeng
- Ho na le linaoa tse ntšo tse ka bang li-15 tse khonang
- 1 e na le (ounces tse 4) pepere e tala e ts'oetsoeng
- Kopi e le 'ngoe
- chunky salsa
- 1 tablespoon taco ho noa
- 1/4 teaspoon fatše pepere e ntšo
Kamoo U ka e Etsang
- Tlosa mafura a mangata ho tloha maotong a likhoho 'me u li behe ka ho pheha.
- Eketsa poone, linaoa, pelepele, salsa, monate oa taco le pepere. Susumelletsa ho kopanya lisebelisoa.
- Koahela 'me u phehe MOLEMO bakeng sa lihora tse 5 ho ea ho tse 6 ho isa ho tse 6, kapa ho fihlela khoho e le bonolo.
E sebeletsa 4.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 800 |
| Total Fat | 22 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 119 mg |
| Sodium | 822 mg |
| Li-carbohydrate | 89 g |
| Fiber Fiber | 24 g |
| Liprotheine | 64 g |