Agbetẹ eeyan jẹ ipalara ti kii ṣe deede ti eran ti o ni anfani lati gbe omi. Awọn iṣun omi-amọ-amọye-oyinbo ṣe afikun kan adun gbe si eran pẹlu awọn iṣe bi awọn kan tenderizer. Plus Mo ti sọ diẹ ninu awọn iyatọ ti o wa ninu omi, pẹlu Asia Atalẹ, Barbecue, Giradi-Fresh Thyme, ati Gigun Gbẹri.
Ohun ti O nilo
- 1 (1 1/4-iwon)
- eran-ije koriko eran malu, ayọwọn ti eyikeyi ọra
- 1/2 ago alabapade
- lemon oje
- 2 olifi tabi tablespoons epo
- 1 tablespoon ge ata ilẹ tuntun
Bawo ni lati Ṣe O
- Lilo ọbẹ didasilẹ, dani awọn mejeji mejeji ti ikunde flank ni apẹrẹ diamond, gige ko si jinle ju 1/8 in.
- Ni apo 1-gallon zipper-lock food bag, darapọ lẹmọọn lemon, epo, ati ata ilẹ. Fi ipẹtẹ sii. Pa apo naa, tẹ jade afẹfẹ, ki o si tan-ara si awọ. Fọ ni firiji ni o kere wakati meji, tabi to wakati 6.
- Nigbati o ba ṣetan lati sin, ooru kan ti ina gaasi si alabọde-giga, pese igbasilẹ-ọgbẹ-ina-iná titi ti awọn ọgbẹ fi fẹlẹfẹlẹ funfun, tabi ooru kan.
- Yọ agbọn kuro lati apo naa ki o si fi wọn dapọ ni ẹgbẹ mejeeji pẹlu ata. Grill tabi broil 4 si 6 inches lati orisun ooru fun iṣẹju 5 si 7 ni ẹgbẹ kọọkan fun alabọde-toje. (Maṣe yọkuro tabi fifuye flank yoo maju.)
- Yọ ikẹku si ile ijina ati ki o jẹ ki o duro fun iṣẹju 5 ṣaaju ki o to yanwẹ. Ge awọn ege oju eegun ti o wa kọja ọkà. Fun awọn ege ege, mu ọbẹ ti o fẹrẹ ṣe afiwe pẹlu ẹran. Sin ni kiakia.
Awọn iyatọ Recipe
- Agbegbe Agbegbe Ọdun Awọ-Asia-Style: Ni apo-apo ipamọ ounje kan-1, illa 1/4 ago soy obe, 1/4 ago gbẹ sherry tabi vermouth, 2 ọdun epo Asia Sesame, 2 tablespoons finely chopped scallions, 1 tablespoon epo ewe, 2 teaspoons minced peeled Atalẹ titun, ati 2 itemole tobi cloves ata ilẹ. Fi ipẹtẹ sii, marinate, ki o si ṣagbe bi a ti sọ.
- Barbecued Grilled Flank Steak: Ni kan 1-galonu zipper-titiipa ounje ipamọ apo, illa 1/2 ago agolo tomati obe, 2 teaspoons ina tabi dudu molasses, 2 tablespoons Ewebe epo, 1 1/2 tablespoons cider kikan, ati 1/2 teaspoon eweko eweko. Fi ipẹtẹ sii, marinate, ki o si ṣagbe bi a ti sọ.
- Garlic-Fresh Thyme Grilled Steak: In a 1-gallon zipper-lock food storage bag, Mix 1/3 cup of olive oil, 2 tablespoons pupa wine vinegar, 1 tablespoon of chopped fresh garlic, 2 tablespoons of chopped fresh thyme. Fi awọn ipẹtẹ sii, marinate ati ki o Cook bi itọsọna.
- Gigun Gigun Gigun Gigun Gigun: Ni kan 1-gallon zipper-lock food storage bag, Mix 1/3 cup olive oil, 2 tablespoons soy sauce, 1 tablespoon Worcestershire sauce, 2 teaspoons Dijon eweko, ati 1 teaspoon itemole flakes flakes. Fi awọn ipẹtẹ sii, marinate ati ki o Cook bi itọsọna.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 380 |
| Ọra pupọ | 22 g |
| Ọra ti a lopolopo | 6 g |
| Ọra ti a ko peye | 12 g |
| Cholesterol | 127 mg |
| Iṣuu soda | 90 iwon miligiramu |
| Awọn carbohydrates | 3 g |
| Fiber ti Dietary | 1 g |
| Amuaradagba | 42 g |