Broil nke London abụghị ịkpụ anụ, mana kama ụzọ ịkwadebe ya. A na-emekarị broil nke London na steak n'elu, mana enwere ike ime ya na stek ma obu sirloin steak.
Ihe nzuzo nke nnukwu broil dị na London bụ marinade na- esi ísì ụtọ ma na-etinye ya na ọka. Echefụ na London na-eme ka anụ nsị anụ dị arọ. Ọ na-arụkwa ọrụ nke ọma na ụfọdụ anụ ọhịa na-acha uhie uhie.
Ihe Ị Ga-achọ
- 1/4 iko balsamic mmanya
- 2 tbsp
- mmanụ olive
- 4 garlic garlic
- 1 tsp Fikiere rosemary
- 2 lb boneless n'elu gburugburu "
- London Broil "steak, ihe dị ka sentimita 2 n'obosara
- 1 tbsp freshly ground black pepper
- nnu dị ka ọ dị mkpa
Otu esi eme ya
Na obere efere whisk ọnụ mmanya, mmanụ, garlic na rosemary. Tinye nnu ahu na efere ma tinye aka na akuku ya nile. Nyefee na akpa ihe nchekwa plastic ma wụsa na marinade ahụ. Akara na refrigerate n'otu ntabi anya.
Gbanye broil elu. Wepu broil London site na marinade wee kpoo. Nnu na-emesapụ aka, ma na-ete na ose oji nke dị ọhụrụ n'akụkụ abụọ. Tinye na pan broiler ma ọ bụ oven ọzọ-nchekwa pan.
Efere ihe dị ka sentimita 8 n'okpuru ọkụ maka ihe dịka 6-7 nkeji kwa n'akụkụ nke ọkara - ihe dị n'ime 130 degrees F.
Nyefee na efere ma na-ekpuchi ya na foil; ka ezumike maka minit 10. Iji na-eje ozi, belata ọka ahụ n'ime mpekere dị ezigbo mkpa. Ije ozi na-ekpo ọkụ, tinye ya na mmiri ọ bụla si na efere ya.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 310 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 115 mg |
| Sodium | 127 mg |
| Carbohydrates | 2 g |
| Fri nri | 0 g |
| Protein | 42 g |