Ọhụrụ, piquant combo nke lemon na pasili na-akpọ chimichurri - a na-atụgharị ọnụ Argentinian / marinade / ihendori - n'uche. Na mgbakwunye nke soy ihendori na-enye steaks ihe umami boost, kwa. Ihe oriri na-esi ísì ụtọ pụtara na steaks ndị a na-egwu nke ọma na ụdị nri dị iche iche nke mba ụwa, gụnyere South America, Asia, na Mediterranean.
Mee ya nri: Jikọọ n'akụkụ akwụkwọ nri na grill na Quinoa na Black Beans, ọka, na Zucchini . Ma ọ bụ gaa na Rainbow Slaw na mmiri ara ehi free Cornbread.
Atụmatụ: Ọ bụghị nanị na steak na-atọ ụtọ marinade a! Gbalịa ya na anụ ọkụkọ, azụ, veggies, ma ọ bụ ọbụna tofu.
Achọrọ enyemaka n'iche ihu n'ihu? Lelee ndị na-ahụ maka ọka mmanya na ndị ọkachamara na Derrick Riches ' na-enyere ntụziaka aka maka ịchọta izu okè .
Ihe Ị Ga-achọ
- 1/2 iko mmanụ olive
- 1 nnukwu lemon (nke a na-ahụ anya, nke a kpụchapụrụ ọhụrụ)
- 4-5 tablespoons soy ihendori
- 3 cloves garlic (peeled, kụrisịa, na chopped finely)
- 1/4 iko pasili (ọhụrụ, chopped chopped)
- 3-4 anụji anya steaks (ma ọ bụ ndị ọzọ mmasị ịkpụ)
Otu esi eme ya
1. Na-etinye steaks na nnukwu efere buru ibu iji jide ha na otu oyi akwa. Ma ọ bụ, tinye ha na nnukwu akpa bọtịnụ mkpọchi.
2. Na obere efere ma ọ bụ iko iko mmiri, mee ka mmanụ oliv, ihe ọṅụṅụ lemon, soy sauce, garlic, na pasili jikọta ọnụ. Wunye n'elu steak. Marinate, kpuchie ma ọ bụ kaa akara, na refrjiraeto maka ọ dịkarịa ala awa 2, ma ọ bụ n'abali.
3. Na-atụgharị uche na nsị. Mgbe ọ na-ekpo ọkụ dị ọkụ, na-eme ka ihe oriri na-agafe na njedebe dị mkpa.
Jụọ ozi ozugbo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 381 |
| Ọnụba abụba | 30 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 21 g |
| Cholesterol | 25 mg |
| Sodium | 1,208 mg |
| Carbohydrates | 18 g |
| Fri nri | 3 g |
| Protein | 13 g |