Yiku koriko yii jẹ ti o pọju pẹlu awọn ohun elo turari Moroccan. Awọn marinade yoo pa o tutu, ṣugbọn ti o fẹ lati grill yi ijoko gbona ati ki o yara.
Ohun ti O nilo
- 4 poun / 1,8 kg fungan steak
- 1 alabọde alabọde
- 1/2 ago / 120 mL lemon oje
- 1/2 ago / 120 mL epo olifi
- 1/2 ago / 120 mL ti mu simẹnti tuntun
- 2 tablespoons / 30 mL minced alabapade parsley
- 2 tablespoons / 30 mL soyi obe
- 1 tablespoon / 15 mL ilẹ cumin
- 1 tablespoon / 15 ML Atalo lulú
- 2 teaspoons / 10 mL sherry
- 2 cloves ata ilẹ
- 1 teaspoon / 5 mL dried oregano
- 1 teaspoon / 5 mL turmeric
- 1 teaspoon / 5 mL ata ilẹ
- 1/2 teaspoon / 2.5 mL iyọ okun
Bawo ni lati Ṣe O
Illa gbogbo awọn eroja ayafi ti awọn ipọnju flank jọpọ ki o si dapọ daradara. Fi ẹdinọ flank sinu apẹja kan ti ko ni aifọwọyi tabi apamọwọ ti a ṣe iṣelọpọ pẹlu marinade fun wakati 4 si 6 ni firiji. Yọ awọn steaks lati marinade ati ipamọ. Awọn ijapọ ounjẹ lori ounjẹ lori ina lati fẹ ẹbun (nipa iṣẹju 5 ni ẹgbẹ kọọkan). Gún awọn marinade ni kan saucepan fun iṣẹju 10. Ge awọn steaks diagonally sinu awọn ege ege. Tún marinade lori awọn steaks ati ki o sin.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 608 |
| Ọra pupọ | 33 g |
| Ọra ti a lopolopo | 10 g |
| Ọra ti a ko peye | 18 g |
| Cholesterol | 179 iwon miligiramu |
| Iṣuu soda | 544 iwon miligiramu |
| Awọn carbohydrates | 12 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 65 g |