Ohunelo yii jẹ fun awọn ata mẹta mẹta ti gbẹ rubbed London Broil ( flank steak ). Iwọ yoo nilo lati ni irun ọkan yi gbona ati ki o yara ati ki o gbiyanju ko overcook o.
Ohun ti O nilo
- 3 poun / 1,3 kg flank steak
- 1 tablespoon / 15 mL lemon pepper
- 1 tablespoon / 15 mL ata ilẹ lulú
- 1 1/2 teaspoons / iyọ
- 1/2 teaspoon / 2.5 mL ata dudu, ilẹ titun
- 1/4 teaspoon / 1,25 mL ata ata cayenne
- 1/4 teaspoon / 1,25 mL paprika
Bawo ni lati Ṣe O
Darapọ turari ni ijinna pan ti o tobi to lati mu London Broil. Fọ gbogbo broil pẹlu bibẹrẹ adalu ati ideri pan pẹlu ṣiṣu ṣiṣu. Ṣeto sile ni otutu otutu fun wakati 2-3 tabi refrigerate ni aleju. Eran yoo dabi tutu. Pat ti gbẹ ṣugbọn maṣe yọ okun. Ṣe atẹgun gilasi gaasi ni giga fun iṣẹju mẹwa 10. Din ooru si alabọde ati gbe eran si ori ile-iṣẹ. Pa ideri ati gilasi fun iṣẹju 5; tan-ara lori ati imọran fun afikun iṣẹju 5 fun alabọde-toje.
Cook iṣẹju diẹ to gun ti o ba fẹ alabọde rẹ. Lo awọn ẹmu. Ma ṣe fi irẹrin pa pẹlu ẹran-ara, ki o ṣe idaduro awọn juices. Fun idiyele agbada ti o wọpọ, bẹrẹ ẹyín ati ki o jẹ ki sisun si grẹy grẹy. Gbe agbeko to to 6 inches lati awọn ina. Tẹsiwaju gẹgẹbi loke.
Lọgan ti broil ti London ti jinna lati fẹ ẹyọ, yọ kuro lati inu ooru ati ki o jẹ ki isinmi fun iṣẹju 5 ṣaaju ki o to yanwẹ. Ṣe iṣẹ pẹlu ẹgbẹ ayanfẹ rẹ n ṣe awopọ.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 334 |
| Ọra pupọ | 14 g |
| Ọra ti a lopolopo | 6 g |
| Ọra ti a ko peye | 6 g |
| Cholesterol | 134 iwon miligiramu |
| Iṣuu soda | 532 iwon miligiramu |
| Awọn carbohydrates | 2 g |
| Fiber ti Dietary | 0 g |
| Amuaradagba | 47 g |