Kuku ho marinade ea litlama le linawa ka linaoa le tamati e pheha habonolo le kapele. Risepe ena e nang le carb e tlase e loketse ho fokotsa boima ba 'mele kapele: e na le meroho le protheine e ngata.
Monate oa risepe ke hore e phehiloe ka ontong. Ka hona, ha u hloke lipitsa kapa lipane tse eketsehileng. Seo u se hlokang feela ke ontong eo lisebelisoa tsohle li behiloeng ka ho eona.
Re u lakaletsa thabo e sa lebaleheng ea ho pheha le ho ja sejana sena!
Lithako
Lisebelisoa tsa risepe
- Maoto a 2 a likhoho;
- li-clove tsa konofolo;
- Litamati tse 10 tsa tatso;
- 500 g ea linaoa tse tala tse halikiloeng;
- 80 ml ea lero la lemone;
- Thispone e 1 ea rosemary;
- Supuni e 1 ea thyme;
- letsoai le pepere.
Lithako tsa risepe ke tsa servings tse 2. Litokisetso li nka metsotso e ka bang 20. Nako ea ho pheha ke metsotso e ka bang 45.
Boleng ba matla
Litaba tsa khalori li baloa ka ligrama tse 100 tsa sehlahisoa se felileng.
| Kcal | kj | Lik'habohaedreite | Mafura | Li-squirrel |
| 107 | 447 | 3.0 g | 5.8 g | 9.9 g |
Ho pheha
1.
Preheat ontong ho likhato tse 200 (convection). Hlatsoa maoto a likhoho hantle ka tlasa metsi a batang 'me u a hlakole ka thaole tsa pampiri.
2.
Ebola likharetene tsa khalase ebe u li khaola ka likoto. Haeba u sebelisa linoko tse ncha ho risepe ena, khaola linoko ka halofo ebe u tšela lero ka sekotlolo se tšesaane.
3.
Kenya rosemary, thyme le konofolo e khethiloeng ho lero la lemone. Nako le letsoai le pepere mme o kopanye metsoako ea marinade.
Kuku marinade
4.
Nka thipa ea khōhō ebe u phahamisa letlalo. Arola letlalo ka bonolo le menoana ea hau ho nama. Ebe u beha marinade tlasa letlalo 'me u tsamaise litlama ka ho lekana kamoo ho ka khonehang.
Phahamisetsa letlalo ebe o beha marinade
5.
Khutlisa letlalo sebakeng sa lona sa pele. Hape khaola thipa ea bobeli ea khoho.
Sututsa letlalo ka morao
6.
Tšela maoto a khokhothohileng haeba e le lakane ea ho baka kapa ka sejana ea ho baka. Beha lithaele tsa likhoho ka ontong e tlotsitsoeng esale pele metsotso e ka bang 25.
Beha khoho ka sebopeho
7.
Hlatsoa tamati e nyane ea ciliegia ebe u lokisa linaoa. Tlosa lirope tsa likhoho ka ontong ebe o tšela mafura a qhibilihileng. Ebe o fafatsa linaoa ebe o beha tamati ho potoloha nama.
E shebahala e thabisa haholo!
8.
Tšela sejana ka ontong metsotso e 20 ebe o baka ho fihlela e phehiloe.
9.
Tšela leoto le le leng, linaoa le litamati ka poleiti. Takatso ea lijo.
Kuku e se e loketse!
