Yi ẹran ẹlẹdẹ osan ti a ni itan ni kiakia ati rọrun lati mura silẹ lori stovetop. Ogo ati oṣupa osan fun ẹran ẹlẹdẹ ẹran ayọkẹlẹ.
Awọn ẹran ẹlẹdẹ ti wa ni ayọ ati lẹhinna browned pẹlu diẹ ninu awọn Cajun tabi Creole seasonings. Braising ẹran ẹlẹdẹ ni itanna oran ati osan ti o jẹ ki o tutu ati ki o dun.
Sin iṣẹ ẹran ẹlẹdẹ ti o rọrun yii ti a fi ṣe itọju tabi fifẹ tabi sisun. Fi broccoli steamed tabi awọn ewa alawọ ewe fun ounjẹ ebi ti o dara julọ.
Ohun ti O nilo
- 1 boneless ẹran ẹlẹdẹ loin (nipa 2 poun)
- 1 1/2 agoro olifi epo-aini-kan (to lati jẹ ki isalẹ ti pan)
- 2 teaspoons
- Cajun seasoning
- 1/4 teaspoon ata dudu (ilẹ)
- 2 iyẹfun tablespoons
- 1 alabọde alubosa (thinly ti ge wẹwẹ)
- 1 ago oje osan
- 4 alabọde cloves ata ilẹ (mashed ati finely minced)
- 2 tablespoons balsamic kikan
- 3 tablespoons brown suga
- Garnish: cilantro
Bawo ni lati Ṣe O
- Yọ eyikeyi netting lati ẹran ẹlẹdẹ ati Pat gbẹ
- Ooru epo ni agbọn Dutch ti o tobi tabi ibiti o ti jin lori ooru ooru.
- Darapọ ẹdun Cajun, ata, ati iyẹfun ni awo. Rọ ẹran-ẹran ẹlẹdẹ ni iyẹfun iyẹfun lati ṣe awọ gbogbo ẹgbẹ.
- Nigbati epo ba gbona ṣugbọn ko siga, fi ẹran ẹlẹdẹ sinu pan ati brown lori gbogbo awọn ẹgbẹ. Fi alubosa sii ati tẹsiwaju sise fun iṣẹju 1.
- Din ooru si alabọde-kekere ati fi opo osan, ata ilẹ, balsamic vinegar, ati suga brown. Bo ki o ṣe simẹnti rositi fun wakati 1, tabi titi ti a fi ka thermometer ti a fi sinu kọnkán sinu aarin ti awọn roseti ti o kere ju 145 F.
- Fọ eso ẹran ẹlẹdẹ pẹlu gilantro titun ti o ba fẹ.
O Ṣe Lè Bọ
- Pupọ Ẹru Pupọ Lorun
- Gigun Gigun Gigun Gigun Gigun Gigun Pọn Pọn
- Ẹran Pia Pẹlu Ẹran ara ẹlẹdẹ ati Brown Glaze Sugar
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 391 |
| Ọra pupọ | 17 g |
| Ọra ti a lopolopo | 5 g |
| Ọra ti a ko peye | 9 g |
| Cholesterol | 69 mg |
| Iṣuu soda | 291 iwon miligiramu |
| Awọn carbohydrates | 32 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 28 g |