Ohun ti O nilo
- 3 tabi 4 ẹran-ọdẹ adẹtẹ egungun ẹlẹdẹ, ge 1/2 si 3/4 inch nipọn (3 1/2 si 4 poun / 1,8 kg lapapọ)
- 1/2 ago / 120 mL gbẹ waini funfun
- 1/4 ife / 60 mL peeled ata ilẹ cloves, fọ ati die-die ge
- 5 teaspoons / 25 ML lẹmọọn peeli, grated
- 1/4 ago / 60 mL oṣuwọn lẹmọọn lemi
- 1/4 ago / 60 mL bottled capers, drained
- 5 teaspoons / 25 milimita eweko eweko Dijon
- 2 teaspoons / 10 mL sisan dudu dudu
- 1 1/2 teaspoons / 7,5 mL iyo omi okun nla
- 1 tablespoon / 15 mL ge Italian parsley
Bawo ni lati Ṣe O
Fi ọti waini, ata ilẹ, leeli peeli ati 3 oje tablespoons, 3 tablespoons capers, eweko, 2 teaspoons ata sisan ati 1 teaspoon iyo ni ekan kekere.
Fi sinu ẹran ẹlẹdẹ ni Layer Kan ṣoṣo ni apo-ọpọn ti o pọju meji ti 1/2 galonu tabi gilasi nla yan satelaiti. Tú ọti waini lori ẹran ẹlẹdẹ. Ti o ba lo apo, apo to sunmọ lati fi edidi. Pa apo tabi ẹran ẹlẹdẹ lori apan lati mu pẹlu marinade waini. Marinate fun iṣẹju 30 ni otutu otutu tabi ni firiji fun to wakati kan,
Ṣe atẹgun giramu gaasi si ooru-alabọde-giga fun itọnisọna taara. Yọ awọn steaks lati marinade, gbọn ni pipa awọn ege nla kan ati ki o daju omi balẹ. Gbe omi ti o gbe si kekere pan pan. Mu lati sise; din ooru ku. Simmer, ṣiṣafihan, fun iṣẹju 1; yọ kuro lati ooru.
Awọn atẹgun grill, ṣiṣafihan, fun iṣẹju mẹfa si mẹẹwa tabi titi ti iwọn otutu ti abẹnu yoo de 165 iwọn F, titan steaks lori idaji lakoko ti o n ṣe irun ati fifun ni akoko lẹẹkan pẹlu iṣere omi ti a fipamọ. Gbe awọn steaks lọ si ọkọ ti a fi sokiri. Loosely cover with foil; jẹ ki isinmi fun iṣẹju 5.
Yọ bankanje. Wọpọ pẹlu ti o ku 1/4 teaspoon iyo ati 1/4 teaspoon ata. Top pẹlu ti o ku 1 tablespoon lemon juice, parsley and remaining 1 tablespoon capers. Ge sinu awọn iṣẹ igbẹ ṣaaju ki o to sin.
Alaye Ounje fun Nṣiṣẹ:
Awọn kalori: awọn kalori 300 Ọra: 16 giramu Ọra ti a lo po: 6 giramu Cholesterol: 95 milligrams Imu awọ: 840 milligrams Carbohydrates: 4 giramu Amuaradagba: 30 giramu
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 766 |
| Ọra pupọ | 44 g |
| Ọra ti a lopolopo | 17 g |
| Ọra ti a ko peye | 19 g |
| Cholesterol | 261 iwon miligiramu |
| Iṣuu soda | 961 iwon miligiramu |
| Awọn carbohydrates | 5 g |
| Fiber ti Dietary | 1 g |
| Amuaradagba | 83 g |