Mokhoa ona o bonolo oa bohobe, o nang le lemon le lemongrass o sebelisetsoang ho etsa konofolo e monate e kentse khoho ea lemon e qhibilihisang molomong oa hao. Likaroloana tsa likhoho tse tharo (leoto le lefu) li phethahetse ho sebelisa le ho etsa likarolo tse ntle tsa batho ba sebeletsang baeti. Ha e le hantle, ena e fetohile e 'ngoe ea litekanyetso tsa ka' k'hamphani e tlang 'lijana hobane ho le bonolo ho e etsa, leha ho le joalo e ntle ho sebeletsa. 'Me hobane e monate, bohle ba e rata, esita le ba jang lijo joaloka bana ba ka ba mehato (ba lula ba batla metsotsoana!). E leka!
Seo U tla se Hloka
- Likarolo tse 2 ho isa ho tse 4 tsa khōho (likotoana tsa leoto le lehlakoreng, kapa li-drama tse 6 ho isa ho tse 8 le letlalo)
- letsoai la letsoai
- Hloekisa: lilae tsa lemon le coriander e ncha (ho ikhethela)
- Bakeng sa Lemon Marinade:
- 3 tablespoons
- lemongrass (e ka rekoa ka leqhoa mabenkeleng a Asia) OR 1 1/2 likhama tse nang le lemongrass e hloekileng, e lokiselitsoeng)
- 1 lemon (e qhibilihisoa bakeng sa lero)
- Li-spoon tse 6 tsa tlhapi ea tlhapi (e fumanoang ke botlolo libakeng tsa lijo tsa Asia / tsa Chinese)
- 5 ho ea ho 6 garlic cloves (minced)
- 1 ho ea ho 2 boea bo bofubelu (bocha, bo-minced, kapa 1/3 ho 1/2 tablespoon e omisitsoeng e sitsoeng, ho eketsa ho feta)
- 1/3 senoelo metsi a mahe a linotši
- 1 senoelo sa kokonate lebese kapa lebese le tsoileng metsi
Kamoo U ka e Etsang
Bakeng sa litaelo tsa hore na u ka lokisetsa li-lemongrass tse hloekileng joang, bona: All About About Cooking le Lemongrass .
- Hlahisa lisebelisoa tsohle tsa 'Lemon Marinade' hammoho ka sekotlolo. Susumelletsa hantle ho qhaqha mahe a linotši lebese la kokonate. Beha ka thōko.
- Etsa bonnete ba hore u se ke ua tlosa mafura a likarolo tsa khōhō (boholo ba tsona bo tla tsoa 'me bo ke ke ba jeoa, leha ho le joalo se setseng se tla thusa tatso le ho e boloka e le mongobo). Abela likokoanyana ka har'a sejana sa ho baka.
- Tšela 3/4 ea lemon marinade holim'a likhoho tsa kana. Tlosa likhoho ka makhetlo a 'maloa, ho netefatsa hore li phetse hantle. Sebaka se setseng se salang bakeng sa hamorao.
- Tloha likotoana tse retelehelang lehlakoreng la letlalo ka leqhoa 'me u lumelle ho tsamaea ka sehatsetsing bonyane metsotso e 30, kapa lihora tse 24 pele ho nako.
- Preheat oven ho 350 F. Etsa hore likotoana tsa letlalo li be le letlalo 'me u fafatse mong le e mong ka letsoai le lenyenyane. Kenya likhasepo tse 3 ho isa ho tse 4 metsi ka tlase ho sejana ho potoloha khōhō, ho netefatsa hore e ke ke ea omella.
- Bake e senotsoe karolong e bohareng ea ontong ea hau bakeng sa hora e le 'ngoe. Half-way ka ho baka, ho chesa likhoho likoto le ba setseng marinade. Khoho e etsoa ka eona e fetoha botle bo botle ba khauta.
- Sebeletsa ka raese kapa litapole. 'Na le monna oa ka re rata ho khaba tse ling tsa lero la lemony tse tsoang pan ka holim'a kana ha re ja. E ntle haholo e sebeletsoa ka Kokonate Saffron Rice . Hloekisa ka lilae tsa lemon le ho fafatsa koriander e ncha, 'me Thabang!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 536 |
| Total Fat | 22 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 123 mg |
| Sodium | 2,369 mg |
| Li-carbohydrate | 44 g |
| Fiber Fiber | 1 g |
| Liprotheine | 41 g |