Ntụziaka a bụ ihe dị egwu atọ ose akọrọ rubbed London Broil ( flank steak ). Ọ ga-adị gị mkpa ime ka onye a dị ọkụ na ngwa ngwa ma gbalịa ka ọ ghara ime ya.
Ihe Ị Ga-achọ
- 3 pound / 1.3 n'arọ flank steak
- 1 tablespoon / 15 mL lemon ose
- 1 tablespoon / 15 mL garlic ntụ ntụ
- 1 1/2 teaspoons / nnu
- 1/2 teaspoon / 2.5 mL ose ojii, ala ọhụrụ
- 1/4 teaspoon / 1.25 ml cranne ose
- 1/4 teaspoon / 1.25 mpe paprika
Otu esi eme ya
Jikọta ngwa nri na-emighị emeri pan buru ibu iji jide London Broil. Na-ekpocha broil na ngwakọta ngwakọta na-ekpuchi pan na nchikota plastik. Debe ya na okpomọkụ ụlọ maka ihe dịka awa 2-3 ma ọ bụ refrigerate n'otu ntabi anya. Nri ga-ele mmiri. Pat kporo ma ghara iwepu akwa. Ghicha ihe na-eme ka mmiri dị elu maka minit 10. Belata okpomọkụ na-ajụ ma tinye anụ n'etiti etiti. Mechie mkpuchi na grill maka nkeji ise; gbanwee anụ na ihe na-eme ka ọ dịkwuo 5 nkeji maka ọkara-obere.
Kpoo obere oge ole na ole ị na-ahọrọ ọkara gị. Jiri akwara. Ejila mkpịsị ụkwụ tụọ anụ ahụ, ka ị wee jigide ihe ọṅụṅụ. Maka ikpo ọkụ na-ere, malite icheku ọkụ ma kpoo ọkụ. Nwee oghere dịka sentimita 6 site na icheku ọkụ. Gaa n'ihu dị n'elu.
Ozugbo broil dị na London esirila ya anụ ọkụkọ, wepụ ya na okpomọkụ ma weghaara ezumike maka nkeji ise tupu ya etinye ya. Jirinụ akụkụ efere kachasị amasị gị.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 334 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 134 mg |
| Sodium | 532 mg |
| Carbohydrates | 2 g |
| Fri nri | 0 g |
| Protein | 47 g |