Nka mekotla ena e theko e tlaase le ho e fetola mokete o tsotehang. Marinade e entsoeng ka langa le le lej e tletse litlolo tse ntle tse tla etsa hore sena se be bonolo ebile se monate.
Seo U tla se Hloka
- 2 top round steaks 1 inch thick
- 1 senoelo / 240 mL veine e khubelu
- 1 senoelo / 240 mL, tomate e omisitsoeng ka letsatsi e tletseng oli, e tšolotsoe
- 1/3 senoelo / 80 mL a hloekileng
- makhasi a basil
- 3 tablespoons / 45 mL oli ea mohloaare
- Li-clove tse 2-4
- konofolo , e batlang e khethiloe
- 2 di-teaspoon / 10 mL pepere e ntšo e ncha
- 2 teaspoon / 10 mL letsoai
Kamoo U ka e Etsang
- Li-steaks sebakeng sa polasetiki sa polasetiki. Sebaka se setseng sa li-mixer kapa sesebelisoa sa lijo. Kopanya motsoako ho fihlela o boreleli.
- Tšela halofo ea motsoako ka mokotleng ka steaks. Etsa bonnete ba hore nama e koetsoe hantle.
- Lokolla moea ka mokotleng, tiiso le sebaka sa steak sehatsetsing ka lihora tse 6-24. Lefapha le setseng halofo ea marinade sejaneng sa polasetiki sa moea sehatsetsing.
- Preheat grill. Tlosa steaks ka mokotla 'me u lahle marinade. Li-steak tsa majoe a phofo ka har'a mocheso ho fihlela li fihlella monehelo o lakatsehang. Hang ha pheha, tlosa mocheso 'me u lumelle ho phomola.
- Ho sa le joalo, sebaka se sirelelitsoeng sa marinade sekhoeng se senyenyane. Tlisetsa motsoako ho pheha, ebe o fokotsa mocheso ho ea bohareng ba boima 'me u lumelle ho emisa metsotso e 5-6, e tsosang hangata.
- Tlosa mofuteng mme u sebetse sauce le steaks.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 467 |
| Total Fat | 20 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 108 mg |
| Sodium | 1,246 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 4 g |
| Liprotheine | 43 g |