Yi ẹran ẹlẹdẹ daradara ati ohun itọwo ọdunkun ọdun oyinbo jẹ rọrun lati mura ati ṣiṣe ni sisun ounjẹ ti o lọra . Awọn didun poteto ati awọn chunks ti ẹlẹdẹ tenderloin Cook si pipe ni eso igi gbigbẹ oloorun ati brown suga obe.
Ohun ti O nilo
- 1 1/2 agolo ẹlẹdẹ ẹlẹdẹ , ge sinu awọn ege ege 3/4-inch
- 3 agolo aise peeled ati ki o ge wẹwẹ
- dun poteto
- 1/2 ago ge alubosa
- 1/2 ago ge alawọ ewe ataeli ata
- 1 le (awọn oṣuwọn ti a diced (14,5 ounjẹ)
- 2 tablespoons brown suga
- 1/2 teaspoon eso igi gbigbẹ oloorun
- 1 teaspoon si dahùn o parsley flakes, aṣayan
- 1/8 teaspoon ata dudu
Bawo ni lati Ṣe O
- Sisọ kuki sisẹ pẹrẹpẹrẹ pẹlu fifun ni fifẹ tabi epo-oṣuwọn.
- Darapọ ẹran ẹlẹdẹ, poteto poteto, alubosa, ati ata ṣelọlẹ awọ ewe ni isalẹ ti sisun sisẹ.
- Darapọ awọn tomati pẹlu gaari brown, eso igi gbigbẹ oloorun, parsley, ati ata dudu; da lori ẹran ẹlẹdẹ ẹlẹdẹ ni sisun sisẹ.
- Bo ki o si ṣetẹ lori kekere fun wakati mẹjọ si mẹwa. Fi ara dara lati ṣiṣẹ.
Ṣiṣe 4 si 6.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 322 |
| Ọra pupọ | 7 g |
| Ọra ti a lopolopo | 2 g |
| Ọra ti a ko peye | 3 g |
| Cholesterol | 95 iwon miligiramu |
| Iṣuu soda | 114 mg |
| Awọn carbohydrates | 30 g |
| Fiber ti Dietary | 5 g |
| Amuaradagba | 35 g |