Ịkwadebe ụdị steikaki steak bụ otu n'ime ụzọ kachasị mma isi mee ka ọ bụrụ ihe na-atọ ụtọ. Ntụziaka a na-eji steak flank n'agbanyeghị ụdị steak ọ bụla ga-eme. The marinade na-enyere aka mee ka efere a dị nro na flavorful.
Ihe Ị Ga-achọ
- 1 1/2 pound steak (flank)
- Maka Flank Steak Marinade:
- 1/4 iko / 60 mL painiapulu (anwụrụ n'ala)
- 3 ngwongwo ihe ọṅụṅụ nke mmiri arapị / pịp.
- 3 tsp./45 mL soy ihendori
- 2 tsp./30 mL shallot (minced)
- 2 tsp./30 mL olive olive
- 2 tsp./30 mL cider mmanya
- 1 tsp./15 mL mmanụ aṅụ
- 1-2 garlic cloves (minced)
- 1 tsp./5 mL ginger (ọhụrụ, minced)
- 1/4 tsp./1.75 mL ose oji
- 1/4 tsp./1.74 ml nnu
Otu esi eme ya
1. Wepu 3 tablespoons nke anuarapia apiapia site na ike na-etinye n'ime nnukwu efere. Jiri nlezianya dụnye 3 tablespoons nke painiapulu ihe ọṅụṅụ si na ike. Ọ bụrụ na nke a na-esiri ike ime, nanị hapụbe painiapia a na-anwụrụ anwụrụ n'ime ihe na-edozi n'elu nnukwu efere. Pịa ala na ọdụ iji hapụ mmiri mmiri dị ka i nwere ike. Nke a kwesịrị inye gị ego dị mkpa maka nhazi. Tinye ihe oriri marinade na nnukwu efere na ikpokọta.
2. Na-etinye ebe a na-esi nri n'ime iko buru ibu buru ibu na efere na n'akụkụ abụọ ya na marinade mix. Na-ekpuchi efere sie ike na nkedo plastic ma tinye n'ime friji maka 2-12 awa. Gbano steak ugboro ole na ole n'oge usoro mmiri na-eji dochie plastik.
3. Ngwakọta ihe na-ekpo ọkụ maka okpomọkụ dị ọkụ.
4. Wepu ọka si na iko. Tinye steak na grill ọkụ na esi nri ruo mgbe eme. Ihe dị ka 5-7 nkeji kwa n'akụkụ, dabere na ọkpụrụkpụ nke cut.Remove steaks si grill ozugbo ha rute chọrọ doneness na ka izu ike nke 5-7 nkeji. Bido n'ime ibe gafee ọka. Na-eje ozi n'elu osikapa, na salads, ma ọ bụ kechie.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 427 |
| Ọnụba abụba | 16 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 134 mg |
| Sodium | 482 mg |
| Carbohydrates | 19 g |
| Fri nri | 1 g |
| Protein | 50 g |