Ọkụ anụ ọhịa na-adọrọ mmasị ma na-atọ ụtọ, mana flanderful akọrọ marinade nwere ike inye ihe ọ bụla steak a ebuli. Mee nnukwu ihe nke akọrọ akpọrọ ma chekwaa na ebe dị jụụ. Ọ dịkwa mma akwụkwọ ji agwụ na anụ ezi, ọkụkọ, ma ọ bụ toki. Nakwa, jide n'aka na ị ga-eleba anya na ndụmọdụ anyị dị n'okpuru ebe a na-eme ka ọ bụrụ ebe a na-emecha nke ọma!
Ihe Ị Ga-achọ
- 2 (1-nke anụ ọhịa, 12 ounces ọ bụla)
- anụ ụfụ ụfụ anya ( ụbụrụ na abụba)
- Maka Dry Rub:
- 2 teaspoons ọhụrụ garlic (minced)
- 2 teaspoons nwa ose (ala ala)
- 2 teaspoons akọrọ Mọstad
- 2 teaspoons
- paprika
- 2 teaspoons chili ntụ ntụ
- 1 teaspoon Fikiere thyme epupụta (crumbled)
- 1/2 teaspoon nnu
- 1 tablespoon
- mmanụ olive
- Garnish: ọhụrụ gị sprigs
Otu esi eme ya
1. Mee ka akpọrọ ihe : Na obere efere, mix garlic, ose ojii, mọstad, paprika, chili ntụ ntụ, thyme, nnu, na ose na-acha uhie uhie ruo mgbe ọ gwakọtara ya.
2. Ghicha mmanụ na n'akụkụ abụọ nke steaks na-etinye steak ọ bụla na akwa mpempe akwụkwọ plastic wrap. Dee ihe oriri na-esi ísì ụtọ n'akụkụ abụọ nke steaks. Kechie tightly na refrigerate ọ dịkarịa ala 1 awa ma ọ bụ ruo awa 24.
3. Na-ekpo ọkụ na-esi ísì mmiri, kwadebe ọkụ ọkụ na-ere ọkụ ruo mgbe icheku ọkụ na-acha ọcha ash, ma ọ bụ na-ekpo ọkụ ọkụ.
4. Grill ma ọ bụ broil na steaks 4 ruo 6 sentimita asatọ n'elu ebe okpomọkụ maka 5 ruo 7 nkeji na n'akụkụ ọ bụla n'ihi na obere, 7 ruo 9 nkeji maka ọkara, ma ọ bụ 9 na 11 nkeji nke ọma mere.
5. Wepu ugbo ozo na efere efere, na-eme ka ohia gi di nma, ma jee ozi ozugbo.
Nri zuru okè
• Ọ bụrụ na ị na-eji ihe na- esi n'ọkụ , malite ọkụ 30 ruo 40 nkeji tupu grilling. Ọkụ dị njikere mgbe icheku ọkụ kpuchie kpuchie uhie ma ị nwere ike ijide aka gị 4 na sentimita 5 (nrịta elu) n'elu icheku ọkụ maka ihe dịka 4 sekọnd tupu ọ dị oke ọkụ na-aga n'ihu.
• Kpochapụ ihe niile na-aba ụba.
• Ngwurugwu na-acha ọkụ ọkụ na ikpo ọkụ na mmanụ iji gbochie ịbanye.
• Grill 1-inch-thick steaks 12 ruo 14 nkeji, na-atụgharị ozugbo, n'ihi na ọkara obere ; 5 nkeji oge maka ọkara. Grill nkeji iri na asatọ na nkeji maka steaks (nkeji 5).
• Mee obere mkpirikpi n'ime akụkụ kachasị oke nke anụ ahụ ma lelee agba iji gwa ma ọ mere. Ma ọ bụ metụrụ ya aka. Obere ga-adị nro, ọkara ga-enye ntakịrị, ma mee nke ọma ga-eguzosi ike. Maka steaks karịa 1 1/2 sentimita asatọ na oké, tinye ụda ọkụ anụ n'ime akụkụ kasị njọ-145 Celsius ruo 150 Celsius bụ obere obere, 160 Celsius bụ ọkara.
• Ka steaks guzoro na nkeji ole na ole mgbe ị gwụsịrị inye ndị mmanu ohere iji dozie na anụ iji kwụsie ike ka ọ dị mfe iji slicing.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 154 |
| Ọnụba abụba | 8 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 51 mg |
| Sodium | 81 mg |
| Carbohydrates | 2 g |
| Fri nri | 1 g |
| Protein | 17 g |