Ti o ba nifẹ ounjẹ ounje, iwọ yoo fẹran orisun afẹfẹ Flank ni Ila-oorun Iwọ-oorun. Ti o ko ba fẹràn lori turari, o le ma fa awọn ata ti o ni ata pupa kuro nigbagbogbo ki o dinku iye epo epo ti a ṣe akojọ rẹ ninu ohunelo.
Ohun ti O nilo
- 2 poun / 900 G flank steak
- 1/3 ago / 80 mL waini pupa
- 1/4 ago / 60 mL epo olifi
- 2 tablespoons / 30 mL alabapade orombo wewe oje
- 2 tablespoons / 30 mL soyi obe
- 3 cloves ata ilẹ, minced
- 1 tablespoon / 15 mL orombo wewe zest
- 1 tablespoon / 15 mL suga brown
- 1 tablespoon / 15 mL titun cilantro, ge
- 1 teaspoon / 5 mL flakes ata pupa, aṣayan
Bawo ni lati Ṣe O
1. Fi idẹ flank silẹ sinu apo-ilẹ kan ti aijinlẹ tabi apo ọti-lile ti o ṣe iṣan. Darapọ awọn eroja ti o ku ati ki o tú pẹtẹpẹtẹ steak. Tan-an ni aso diẹ, Ideri ohun-elo (tabi apo apamọ) ki o si jẹ ki o gbe ni firiji fun wakati 2-8.
2. Gbẹnu oju-omi fun ooru alabọde. Yọ eran kuro lati inu satelaiti, reserves marinade. Gbe ipẹtẹ tẹẹrẹ irungbọn ati fẹlẹ larọwọto pẹlu marinade. Cook fun iṣẹju 5-6, tan, fẹlẹfẹlẹ pẹlu marinade lẹẹkansi ki o si ṣe afikun fun awọn iṣẹju diẹ iṣẹju mẹẹdogun 7.
Jowo ṣe pe ki o le jẹ irin-sisun naa si asopọ ti o fẹ rẹ.
3. Yọọ kuro ninu ooru, jẹ ki isinmi fun iṣẹju 5, pinka ki o sin.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 650 |
| Ọra pupọ | 32 g |
| Ọra ti a lopolopo | 10 g |
| Ọra ti a ko peye | 17 g |
| Cholesterol | 179 iwon miligiramu |
| Iṣuu soda | 607 iwon miligiramu |
| Awọn carbohydrates | 18 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 66 g |