Ngwurugwu ikuku bụ obere mkpụrụ nke anụ na-erite uru site na mmiri. Ihe oriri na-eme ka garlic na-eme ka ọ dịkwuo anụ ahụ na-eme ka ọ bụrụ onye nwere ọmịiko. Enwere m ụfọdụ marinade dị iche iche n'okpuru, gụnyere Asia Ginger, Barbecue, Garlic-Fresh Thyme, na Mustard Mustard.
Ihe Ị Ga-achọ
- 1 (1 1/4-paụnd)
- nsị anụ ụfụ, kpochapụ abụba ọ bụla
- 1/2 iko ọhụrụ
- ihe ọṅụṅụ lemon
- 2 olive olive ma ọ bụ mmanụ ihe oriri
- 1 tablespoon chopped garlic ọhụrụ
Otu esi eme ya
- Jiri mma dị nkọ, nyochaa n'akụkụ abụọ nke steak flank na ụkpụrụ diamond, na-egbutu ihe ọ bụla dị omimi karịa 1/8 nke anụ ọhịa.
- N'ime ihe nchekwa akpa nri 1-galọn, mejupụta ihe ọṅụṅụ lemon, mmanụ, na garlic. Tinye steak. Mechie akpa ahụ, na-agbapụ ikuku, ma gbanwee ya. Mee ka mmiri dị na refrjiraeto ọbụlagodi awa 2, ma ọ bụ ruo awa isii.
- Mgbe ị dị njikere ije ozi, kpoo gas na-eme ka ọ bụrụ ihe dị elu, kwadebe ihe ọkpụkpụ-ọkụ ọkụ ruo mgbe icheku ọkụ na-acha ọcha ash, ma ọ bụ kpoo ọkụ.
- Wepu ncha si akpa wee fesaa n'ụba n'akụkụ abụọ ya na ose. Grill ma ọ bụ broil 4 ruo 6 sentimita asatọ site na ọkụ okpomọkụ maka 5 ruo 7 nkeji na n'akụkụ ọ bụla maka ọkara-adịkarịghị. (Ekpuchila ma ọ bụ flank steak ga-agaghen.)
- Wepu steak ahụ ka ọ bụrụ nkụ ma hapụ ya ka ọ kwụrụ maka nkeji ise tupu kpoo ya. Mpekere diagonal dị mkpirikpi gafee ọka. Maka mpekere dị iche iche, jide mma dị ka anụ. Jụọ ozi ozugbo.
Ụdị Ntụziaka
- Ngwakọta nke Asia-Style Grilled Steak: Na 1-galọn zipper-lock food storage bag, mix 1/4 cup soy sauce, 1/4 cup dry sherry or vermouth, 2 tablespoons Asia sesame oil, 2 tablespoons finely chopped, 1 tablespoon mmanụ nri, 2 teaspoons minced peeled ọhụrụ ginger, na 2 anuahade nnukwu cloves garlic. Tinye steak, marinate, na esi nri dị ka a gwara gị.
- Nkpọrọgwụ na-esi nri: Na 1-galọn zipper-lock food storage bag, mix 1/2 cup cup tomato sauce, 2 iko tablespoons ma ọ bụ darklass molasses, 2 tablespoons vegetable oil, 1 1/2 tablespoons cider vinegar, na 1/2 teaspoon akọrọ mọstad. Tinye steak, marinate, na esi nri dị ka a gwara gị.
- Garlic-Fresh Thyme Grilled Steak: Na 1-galọn zipper-lock food storage bag, mix 1/3 cup olive oil, 2 tablespoons wine wine wine, 1 tablespoon of chopped garlic fresh, 2 tablespoons of chopped fresh thyme. Tinye steak, marinate na esi nri dị ka a gwara gị.
- Nri Grize Nwere Mkpụrụ: Na 1-galọn zipper-lock food storage bag, mix 1/3 cup olive oil, 2 tablespoons soy sauce, 1 tablespoon Worcestershire ihendori, 2 teaspoons Dijon Mọstad, na 1 teaspoon anuahade uhie flakes. Tinye steak, marinate na esi nri dị ka a gwara gị.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 380 |
| Ọnụba abụba | 22 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 12 g |
| Cholesterol | 127 mg |
| Sodium | 90 mg |
| Carbohydrates | 3 g |
| Fri nri | 1 g |
| Protein | 42 g |