U ka fetola litalenta tsa marinade ena ho finyella litlhoko tsa hau. Marinade ena e thehiloeng ka soya e sebetsana haholo le mefuta eohle ea nama le likhoho, empa haholo-holo hantle ka nama ea likhomo. Leka motsoako ona meroho le tofu hape. U ke ke ua soetseha.
Seo U tla se Hloka
- 3 tablespoons soy sauce
- 5 cloves konofolo (minced)
- 1 thispone ketchup
- 1 tablespoon oli ea limela
- 2 di-teaspoon mahe a linotši
- 2 di-teaspoon a asene (veine e tšoeu)
- 1 teaspoon letsoai
- 1/2 teaspoon pepere e ntšo (fatše)
- 1/2 teaspoon oregano (omisitsoeng)
- 2-3 eiee e tala (e khaotsoeng ka khauta)
Kamoo U ka e Etsang
1. Combine oli ea limela e nang le mahe a linotši, ketchup le soy sauce ka whisk ea terata. Eketsa lisebelisoa tse setseng tsa marinade ebe u kopanya. Lumella marinade ema metsotso e 10. Sena se tla fana ka monate oa motsoako ka nakoana ho thunya.
2. Ho sebedisa: marinate lijo tse khubelu lihora tse 4 ho isa ho tse 12, likhoho tsa lihora tse 2 ho isa ho tse 6, lijo tsa leoatle le meroho ho fihlela hora e le 'ngoe.
3. Boloka marinade ka setsing se thata sa moea sehatsetsing ka matsatsi a 5 ka mor'a hore u itokise pele.
4. Motsoako ona o ka boela oa sebelisoa e le mongobo. Fokotsa habeli mohope ebe o kopanya halofo ea motsoako holim'a mocheso o mofuthu ka metsotso e 5. Kenya liiee tse tala tse nonneng ho ea bofelong 'me u phunyeletse. Sebeletsa ka holim'a lijo tse phehiloeng le meroho. Sebelisa halofo e 'ngoe joaloka marinade.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 111 |
| Total Fat | 4 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 753 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 1 g |
| Liprotheine | 4 g |