Ena ke e ntle le e bonolo ea steak e natefetsoeng ka konofolo le li-oregano. Tlhahiso ena e ne e tla tsamaea hantle ka meroho leha e le efe e halikiloeng , ho shapuoa litapole tse patisitsoeng, mme mohlomong li-shrimp kapa li-lobster tse ling bakeng sa ts'ebetso ea ho palama le ea turf.
Seo U tla se Hloka
- 4 li-steaks tse nyenyane, tse ka bang 1 cm tse teteaneng
- 3 cloves konofolo, minced
- 2 tablespoons / 30 mL oli ea mohloaare
- 1 tablespoon / 15 mL omisitsoeng oregano
- 1 teaspoon / 5 mL letsoai
- 1 teaspoon / 5 mL pepere e ntšo, fatše
Kamoo U ka e Etsang
- Kopanya konofolo ea minced, oli ea mohloaare le omisitsoeng oregano ka sekotlolo. Beha li-steaks holim'a sejana se seholo 'me u apere hantle mahlakore ka bobeli le motsoako. Koahela ka polasetiki le sebaka sehatsetsing ka lihora tse peli. Tlosa firiji ho feta metsotso e 30 pele o kena grill. Sena se tla thusa nama hore e fihle mocheso pele e kopana le mocheso.
- Preheat grill bakeng sa mocheso o phahameng-o moholo
- Tlosa lesela la polasetiki ho tloha ho steaks le mahlakoreng ka bobeli a nama ka letsoai le pepere e ntšo.
- Beha li-steaks ka grill ebe u pheha metsotso e 5-6 ka lehlakoreng le le leng, ho itšetlehile ka botenya le tlhompho e lakatsehang. Hang ha u phehiloe ho khethoa, tlosa mocheso 'me u behe lebokoseng la ho itšeha. Tente e nyenyane le aluminium foil. U se ke ua phuthela ka thata. Etsa steaks ho phomola metsotso e 7-10. Sela le ho sebeletsa kapa ho sebeletsa steaks kaofela ka lijana tseo u li ratang haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 157 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 670 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 2 g |
| Liprotheine | 4 g |