Beef Tenderloin jẹ irẹjẹ ti o jẹun ti eran ṣugbọn o le jẹ alainfani ti o dara. Yi ohunelo awọn ipe fun gbona kan yara fast grilled served pẹlu kan ikọja creamy Olu obe.
Ohun ti O nilo
- 4 Girafu afẹfẹ ti malu (6 si 8 ounjẹ kọọkan)
- 1 teaspoon iyọ
- 1 teaspoon ata dudu
- Fun Eja:
- 7 ounjẹ ipara ọti oyinbo
- 1/2 alabọde alubosa (finely ge)
- 2 tablespoons idaji & idaji
- 8 awọn igi olomi (ti mọtoto ati ti ge wẹwẹ)
- 2 cloves ata ilẹ
- 2 tablespoons parsley (bunkun bunkun, gearly ge)
- 2 teaspoons ata dudu
- 1 tablespoon epo olifi
Bawo ni lati Ṣe O
- Ṣiyẹ grill fun alabọde giga-giga.
- Ni alabọde alabọde, epo epo ati fi alubosa ti a ge. Cook fun iṣẹju 1.
- Fi awọn olu kun si skillet ati ki o saute fun iṣẹju 3-4.
- Fi awọn ata ilẹ kun si skillet ati ki o tẹ ni iṣẹju kan. Yọ kuro lati ooru.
- Ni alabọde saucepan darapọ ọbẹ warankasi, idaji & idaji, ati ata. Pade daradara.
- Cook lori ooru alabọde titi adalu yoo jẹ dan.
- Fi onjẹ igbana, alubosa, ati ata ilẹ si adalu saucepan. Jeki gbona.
- Gbe awọn steaks lori irungbọn ki o si ṣeun titi o fi ṣe, nipa iṣẹju 5 fun ẹgbẹ kan.
- Tú ẹbẹ ọti oyinbo lori awọn steaks, oke pẹlu parsley ati ki o sin.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 869 |
| Ọra pupọ | 47 g |
| Ọra ti a lopolopo | 20 g |
| Ọra ti a ko peye | 18 g |
| Cholesterol | 256 iwon miligiramu |
| Iṣuu soda | 320 iwon miligiramu |
| Awọn carbohydrates | 37 g |
| Fiber ti Dietary | 9 g |
| Amuaradagba | 79 g |