Ngwongwo Jamaica Jerk Flank Steak

Ntụziaka a na-esi na steak flank na-agụnye ihe ndị omenala nke jerk na-etinye n'ime oké marinade nke na-arụ ọrụ n'ụzọ dị n'ime anụ.

Ọ bụ ezie na ose ị ga-ahọrọ maka uzommeputa a bụ scotch bonnet, ị nwere ike iji ihe ọ bụla ụdị chili ose dị gị. Sliced ​​n'elu osikapa na n'elu ya na mkpụrụ osisi nke na-atọ ụtọ Caribbean.

Ihe Ị Ga-achọ

• 1 ntụ ọka flank , banyere 2 pound / 900 g
• 1 obere
• yabasị, chopped
• 1/2 iko / 120 mL green yabasị, chopped
• ihe ọṅụṅụ nke otu wayo
• 1/3 iko / 80 mL akwukwo pasili ma obu 1/4 iko cilantro
• 2 nnukwu edere ma ọ bụ 1 obere scotch bonnet na-amị mkpụrụ ma deveined
• 2 cloves garlic, minced
• 2 tablespoons / 30 mL ọchịchịrị rọm
• 2 tablespoons / 30 mL ọhụrụ
• thyme
• 2 tablespoon / 30 mL
• agba aja aja
• 2 tablespoons / 30 mL
• soy ihendori
• 1 tablespoon / 15 ml mmanụ
• 2 teaspoons / 10 mL ginger ọhụrụ
• 1 teaspoon / 5 ml allspice
• 1 teaspoon / 5 mL ose oji
• 1/2 teaspoon / 2.5 mL pawuda
• 1/2 teaspoon / 2.5 mL nutmeg
• 1/2 teaspoon / 2.5 mL nnu
• Ngwunye nke ihe oriri na-ekpo ọkụ

Otu esi eme ya

1. Tinye steak flank n'ime akpa plastic.
2. Gwakọta ihe ndị fọdụrụ n'ime mmanụ na-edozi ma ọ bụ ihe oriri.
3. Wunye ngwakọta n'elu flank steak jide n'aka na ọ na-ekesa, kpochie akpa na-etinye n'ime friji maka awa 2 ruo 8.
4. Ngwurugwu na-ekpo ọkụ maka ịjụ okpomọkụ.
5. Wepu ahihia flank site na akpa ma ghara ịtụfu marinade.
6. Tinye ebe a na-esi ebe ahụ na-esi nri ma na-esi nri ruo minit 8 ruo 10.

1. Mgbe steak na-esi nri, edebe marinade n'ime saucepan wee weta obụpde maka nkeji 2, na-akpali mgbe niile.
2. Belata okpomọkụ na ikwe ka simmer maka minit 8 ruo 10. Ịmelata okpomọkụ nwere ike ime site na iji ọkụ ọkụ nke ọkụ gị.
3. Ozugbo esiri ya steak, wepụ ya na ikpo ọkụ ma kwe ka o zuo ike maka nkeji ise tupu e ese ya. Nri anụ na n'elu ya na ihe ndozi na ebe a na-ekpo ọkụ.

Nutritional Guidelines (kwa na-eje ozi)
Calories	349
Ọnụba abụba	13 g
Abụba buru ibu	5 g
Abụba na-enweghị ntụpọ	5 g
Cholesterol	119 mg
Sodium	637 mg
Carbohydrates	11 g
Fri nri	2 g
Protein	43 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.