Awọn ọpọlọpọ awọn abojuto ti awọn alamu ti a fi omi ṣe afẹfẹ ni afẹfẹ Asia, ti o gbona ni gbigbona ati yara, lẹhinna sin ninu mango igbadun, obe ọti-waini funfun. Iwọniye naa nmu jade ti o rọrun, ṣugbọn adun didùn ti ẹja yii. Eyi jẹ iṣẹ-ṣiṣe ti o dara julọ lori iresi funfun ati pẹlu awọn ẹfọ ti a ti gbẹ ti o fẹ.
Ohun ti O nilo
- 4 medallions ti o fẹrẹẹri ti o nipọn (1 1/2 inches thick)
- Fun Marinade:
- 1/4 ago / 60 mL orombo wewe
- 1/4 ago / oyin 60 mL
- 3 tablespoons / 45 mL epo-eroja
- 2 tablespoons / 30 ML alubosa (minced)
- 2 tablespoons / 30 mL Atalẹ (alabapade, minced)
- 1 tablespoon / 15 mL curry lulú
- Fun obe:
- 1/2 ago / 120 mL mango (pureed)
- 1/4 ago / 60 mL waini (funfun)
- 1/4 ago / 60 mL eran malu
- 1/4 ago / 60 mL ailowosi (ge)
- 2 tablespoons / 30 mL epo-epo
- 2 tablespoons / 30 mL omi (gbona)
- 1 tablespoo / 15 mLn suga
Bawo ni lati Ṣe O
Darapọ gbogbo awọn eroja ti awọn marinade. Akara oyinbo ti o wa ni apo ti o wa ni apo-iṣowo ti o tobi. Tún marinade lori oke. Tan si awọ. Marinate fun ọgbọn iṣẹju ni iwọn otutu.
Nibayi pa awọn tablespoon gaari ninu omi gbona. Tú epo-epo sinu sauté pan. Fi awọn aifọwọlẹ jẹ ki o ṣeun, ṣe igbiyanju fun iṣẹju kan. Fikun waini funfun, omi omi, mango ati eran malu. Simmer lori kekere ooru fun iṣẹju 10.
Ṣaṣiwe irunju. Yọ awọn medallions lati inu omi ati irun-omi lati fẹ ẹbun. Nipa 5 si 6 iṣẹju fun ẹgbẹ kan. Akara malu lori sisun awọn apẹrẹ ati oke pẹlu obe tutu.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 331 |
| Ọra pupọ | 21 g |
| Ọra ti a lopolopo | 2 g |
| Ọra ti a ko peye | 14 g |
| Cholesterol | 25 iwon miligiramu |
| Iṣuu soda | 52 mg |
| Awọn carbohydrates | 27 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 10 g |