Nke a na-eme uzommeputa uzo maka London broil bu ihe di egwu na mmanya balsamic mmanya. Ọ bụrụ n'ezie na ịchọrọ ịme ka ọ bụrụ ezigbo ya na-eji ogbe anụ .
Ihe Ị Ga-achọ
- 2 nnukwu garlic cloves, minced
- 1/2 tablespoon (7.5 mL) nnu mmiri
- 1/2 iko (120 mL) mmanya na-acha uhie uhie
- 1/4 iko (60 mL)
- balsamic mmanya
- 1/4 iko (60 mL) obere sodium soy ihendori
- 1 tablespoon (15 mL) mmanụ aṅụ
- 1 teaspoon (5 mL) ala ala na-acha odo odo
- 1 teaspoon (5 ml) Worcestershire ihendori
- 2 pound (900 g) elu-gburugburu London broil - 1 1/2-anụ ọhịa oké
Otu esi eme ya
1. Gwakọta ihe niile marinade, na-agwakọta nke ọma ka igbari nnu. N'ime akwa plastic jikoro na-ejikọta broil London na marinade. Akpa akara, na-agbanye ikuku. Marinate, chilled, na-atụgharị mgbe ụfọdụ, maka awa 4 ruo 6.
2. Kwadebe mgbidi. Wepu steak site na marinade, na-eme ka ihe na-agabiga ókè, na-ekpo ọkụ na ite mmanụ elekere 5 ma ọ bụ 6 sentimita asatọ n'elu ọkụku ọkụ, maka minit 8 ruo 10 n'akụkụ nke ọ bụla n'ihi na ọ dị obere.
3. Nyefee steak ka ọ bụrụ nkụ , kpuchie ya na mpempe akwụkwọ ma kwụrụ na nkeji iri tupu ịkpụcha. Beecha ọka.
4. Ọ bụrụ na ị nwere mmasị na-eri ihe oriri maka broil London, jiri okpukpu abụọ mee ihe nchịkọta marinade. Tinye na ọkara n'ime anụ ahụ ka ị na-ahụ. Debe ọkara nke ọzọ na obere obere ihe oriri ma mee ka ọ dị elu. Belata okpomọkụ na simmer maka nkeji asatọ na obere okpomọkụ. Nwuo mgbe. Lelee ọkụ ma gbanwee okpomọkụ dịka. Achịcha kwesịrị ibelata iji kpuchie azụ nke ngaji. Wepu ọkụ ma jee ọkụ na anụ esi ya.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 466 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 172 mg |
| Sodium | 1,951 mg |
| Carbohydrates | 11 g |
| Fri nri | 1 g |
| Protein | 64 g |