Eyi jẹ o rọrun, ohunelo ti nhu fun awọn ẹran ẹlẹdẹ ti a ti grilled. Awọn marinade atilẹyin-oorun Mẹditarenia jẹ daju lati ṣe eyi ni awari pupọ fun eyikeyi ayeye.
Ohun ti O nilo
- 1 ẹran ẹlẹdẹ loin (boneless, ge sinu 3 tobi awọn ege)
- Fun Marinade:
- 1/3 ago / 80 mL epo olifi
- 1/4 ago / 60 mL lemon juice (alabapade)
- 2 tbsp./30 mL Parsley (ti o gbẹ)
- 1 tablespoon / 15 mL oregano (si dahùn o)
- 2 ata ilẹ (cloves, minced)
- 1/2 / 2.5 mL iyọ omi okun
- 1/2 tsp./2.5 mL ata dudu (isokuso, ilẹ)
Bawo ni lati Ṣe O
1. Fi awọn ẹran ẹran ẹlẹdẹ sinu apo-iṣaṣi kan ti aijinlẹ. Darapọ awọn eroja marinade ati ki o tú adalu lori ẹran ẹlẹdẹ. Bo ori iboju pẹlu ṣiṣu ṣiṣu ati gbe ni firiji fun wakati 4 si 6.
2. Gbẹnu oju-omi fun ooru alabọde. Yọ ẹran ẹlẹdẹ ati ki o ṣabọ marinade. Fi ẹran ẹlẹdẹ lori irungbọn ki o si ṣe itọju fun iṣẹju mẹẹdogun si mẹwa ni ẹgbẹ kọọkan pẹlu iwọn otutu ti o wa laarin 155 si 160 iwọn F fun daradara ṣe.
3. Nigbati a ba ti ṣe ẹlẹdẹ daradara, yọ kuro lati inu idẹ, jẹ ki eran jẹ isinmi fun iṣẹju 5 si 10 ṣaaju ki o to sin.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 152 |
| Ọra pupọ | 14 g |
| Ọra ti a lopolopo | 2 g |
| Ọra ti a ko peye | 9 g |
| Cholesterol | 14 mg |
| Iṣuu soda | 212 iwon miligiramu |
| Awọn carbohydrates | 2 g |
| Fiber ti Dietary | 1 g |
| Amuaradagba | 6 g |