Aṣayan ti o yara ati fifun fun weeknight grilling. Ko nikan ni awọn ẹran-ẹlẹdẹ ẹlẹdẹ yiyọ, ṣugbọn awọn glaze nikan ni awọn eroja mẹta, julọ eyiti o ṣe ni ninu ile ounjẹ rẹ. Nitorina, ti o ba n wa ohunelo tuntun, fun wọnyi ni igbadun ati awọn igbadun ti o dara.
Ohun ti O nilo
- 4 egungun ninu egungun ẹran ara ẹlẹdẹ (nipa iwọn 1 inch nipọn)
- Garnish: 2 tablespoons / 30 mL titun tarragon leaves (tabi leaf leaf parsley) ge
- Fun Rub:
- 2 teaspoons / iyo 10 mL
- 2 teaspoons / 10 ML alubosa lulú
- 1 teaspoon / 5 mL marjoram
- Eyi je eyi: 1/2 teaspoon / 2.5 mL herbes de provence
- 1/2 teaspoon / 2.5 mL ata dudu
- 1/4 teaspoon / 1,25 mL ata ilẹ lulú
- Fun Glaze:
- 1/2 ago / 120 mL gidi maje omi ṣuga oyinbo
- 1/4 ago / 60 mL eweko Dijon
- 1 tablespoon / 15 mL epo olifi
Bawo ni lati Ṣe O
Ṣe ounjẹ grill fun ooru to gaju. Ni ekan kekere, darapọ omi ṣuga oyinbo pẹlu eweko ati epo olifi. Gbe segbe. Fi awọn eroja jọjọpọ ki o si ṣafẹri pẹlẹpẹlẹ si ẹgbẹ mejeeji ti awọn koriko ẹran ẹlẹdẹ. Gbe idẹsẹ oju-omiiṣẹ pẹlẹpẹlẹ ki o si fun fun iṣẹju 15, titan lẹẹkọọkan. Ni awọn iṣẹju 3-4 ti o kẹhin, o fẹlẹfẹlẹ lori irun omi. Cook fun iṣẹju 1, tan-an, ati tun ṣe atunṣe. Ṣe eyi ni awọn igba diẹ sii. Rii daju pe ki o pa oju to sunmọ ni akoko alakoso bi akoonu suga ninu omi ṣuga oyinbo maple le fa awọn igbunaya ina.
Lọgan ti a ti ṣe awọn ikun nipasẹ nipasẹ (nínàgà iwọn otutu ti o wa ni agbegbe ti o kere ju iwọn 145 lọ si iwọn C / 60 fun alabọde, tabi to iwọn 165 fun F / 75 iwọn C fun daradara ṣe), yọ kuro ninu ooru ati gbe si ori itẹ. Jẹ ki isinmi fun iṣẹju 5 ati dida pẹlu tarragon ti a fi we tabi leaves parsley.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 541 |
| Ọra pupọ | 27 g |
| Ọra ti a lopolopo | 8 g |
| Ọra ti a ko peye | 12 g |
| Cholesterol | 134 iwon miligiramu |
| Iṣuu soda | 1,456 iwon miligiramu |
| Awọn carbohydrates | 28 g |
| Fiber ti Dietary | 1 g |
| Amuaradagba | 44 g |