Were oke ego ndị a dị oke ala ma mee ka ha ghọọ oriri mara mma. Mmiri marinade nke tomato juputara na flavors bara uru nke ga - eme ka steak a na obi uto.
Ihe Ị Ga-achọ
- 2 elu steaks elu 1 anụ ọhịa oké
- 1 cup / 240 ml mmanya na-acha ọbara ọbara
- 1 cup / 240 mL tomato a mịrị amị jupụtara na mmanụ, dọrọ
- 1/3 iko / 80 mL ọhụrụ
- basil epupụta
- 3 tablespoons / 45 mL olive mmanụ
- 2-4 cloves
- garlic , nke a na-etinye aka na ya
- 2 teaspoons / 10 ml ọhụrụ ala nwa ose
- 2 teaspoon / 10 mL nnu
Otu esi eme ya
- Tinye steaks na akpa plastic plastic. Ihe fọdụrụ na mmanụ na-edozi ma ọ bụ ihe oriri. Gwakọta ngwakọta ruo mgbe ị ga-esi ezigbo.
- Wunye ọkara nke ngwakọta n'ime akpa na steaks. Jide n'aka na anụ dị mma.
- Wepụ ikuku site na akpa, akara, ma tinye steaks n'ime friji maka 6-24 awa. Echekwara ọkara nke marinade na plastic plastict na friji.
- Ngwurugwu ihe ubi. Wepu steaks si akpa ma tụfuo marinade. Grill steaks na-ajụ- okpomọkụ ruo mgbe ha ruru ọchịchọ chọrọ. Ozugbo esie ya, wepụ okpomọkụ ma weghaara ya.
- Ka ọ dịgodị, ebe edobere marinade n'ime obere saucepan. Were ngwakọta na obụpde, wee belata okpomọkụ na ọkara-ala ma hapụ simmer maka minit 5-6, na-akpali mgbe mgbe.
- Wepu si okpomoku ma jee ihe oriri na steaks.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 467 |
| Ọnụba abụba | 20 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 12 g |
| Cholesterol | 108 mg |
| Sodium | 1,246 mg |
| Carbohydrates | 18 g |
| Fri nri | 4 g |
| Protein | 43 g |