Honey ati osan oje wa laarin awọn eroja ti o ni afikun ti igbelaruge ẹran ẹlẹdẹ ẹran ẹlẹdẹ daradara . A ṣe ohun-ọdẹ pẹlu awọn apples ati awọn poteto poteto, ti o ṣe ounjẹ ti o dara julọ ninu ikoko kan .
Ohun ti O nilo
- 1 boneless ẹran ẹlẹdẹ loin roast (3 si 4 poun, sanra trimmed)
- 1 tablespoon Ewebe epo
- 1/3 ago oyin
- 1/4 ago oje osan
- 1/4 ago aoto tutu apple juice concentrate (thawed)
- 2 teaspoons ilẹ dudu ata
- 1 tablespoon brown suga (aba ti)
- 3 o tobi poteto (quartered)
- 3 apples ti o tobi pupọ (ti o ti ṣafẹnti ati quartered)
Bawo ni lati Ṣe O
- Preheat lọla si 375 F.
- Ṣọ apẹja Dutch ti o tobi julo pẹlu epo-ayẹyẹ ati gbe lori ooru ti o gaju-giga. Nigbati o gbona gan, fi ẹran-ọdẹ ẹlẹdẹ sii. Cook, titan agbẹrin bi o ba ṣun titi gbogbo awọn ẹgbẹ yoo fi browned, nipa iṣẹju 6. Yọ kuro ninu ooru.
- Ni ọpọn alabọde, darapọ oyin, oṣan osan, oṣuwọn oje apple, ata, ati suga brown. Sibi lori ẹran ẹran ẹlẹdẹ. Gbe awọn poteto ti o dara ni ayika ẹran ẹlẹdẹ. Bo ki o si beki fun wakati meji. Ẹran ẹlẹdẹ yẹ ki o forukọsilẹ ni o kere 145 F lori iwe thermometer ti o ni kiakia, iwọn otutu ti o kere ju fun ẹran ẹlẹdẹ.
- Gbe awọn agbegbe apple ni ayika ẹran ẹlẹdẹ. Ṣibẹ, ṣiṣafihan, ṣagbe nigbagbogbo, fun iṣẹju 20, tabi titi awọn apples jẹ tutu. Jẹ ki ẹran ẹlẹdẹ duro fun iṣẹju mẹwa diẹ ṣaaju ki o to yanwẹ. Sin ẹran-ẹran ẹlẹdẹ ti a ti ge wẹwẹ, pẹlu awọn irugbin aladun ati apples.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 533 |
| Ọra pupọ | 24 g |
| Ọra ti a lopolopo | 8 g |
| Ọra ti a ko peye | 11 g |
| Cholesterol | 129 mg |
| Iṣuu soda | 105 mg |
| Awọn carbohydrates | 33 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 46 g |