Ntụziaka a maka ụcha Taco-Rubbed Flank Steak na-enweta nkwado nke American Heart Association. A na-eme ka oge nri oge na-eme omenala Mexico dị na steak , nke a na-achicha ma ọ bụ na-atacha.
Ọ bụghị ihe ijuanya na American Heart Association na-akọwa steak steak na nhazi a. Nri ụda nwere obere abụba, mana ọ bụ otu n'ime nsị anụ ahụ siri ike. Ma, e nwere ụzọ ndị ga-esi na-aga gburugburu. Ịgba mmiri na-enye aka mee ka anụ ahụ dịkwuo ụtọ ma na-enye ezigbo ụtọ. Ọ dị mkpa ka ị ghara ịfụ ụfụ azụ mgbe ị na-ehicha ma ọ bụ ncha. Ihe nke atọ na-enye aka bụ ịhapụ ọka gafee ọka iji belata ihe dị iche iche chewy kpatara n'ime anụ a.
Nka osikapa na agwa nke Mexico na-eme ezigbo nri ma ọ bụrụ na ọ dị mma, mana ka a dụrụ ha ọdụ, ha anaghị abụ ndị dị ala na carbohydrates. Ọ bụrụ na carbs nọ na nri gị-ndepụta ndepụta, obere salad n'akụkụ kwesịrị ime nke ọma.
Ihe Ị Ga-achọ
- Maka edemede:
- 2 tablespoons chili ntụ ntụ
- 2 teaspoons ala cumin
- 1 teaspoon akpịrị oregano (crumbled)
- 1/2 1 teaspoon ose cayenne
- 1/2 teaspoon nnu
- 1/2 teaspoon shuga
- Maka Steak:
- Ihe ọṅụṅụ nke 1 ọkara wayo
- Egwuru ugbo abuo abuo (a na-ewepu anu anumanu anya)
Otu esi eme ya
- Ngwakọta ọkụ na elu ma ọ bụ okpomọkụ broiler n'elu.
- Mee ka ete: Na obere efere, whisk ọnụ 2 tablespoons chili ntụ ntụ, 2 teaspoons ala cumin, 1 teaspoon Fikiere crumbled oregano, 1/2 1 teaspoon ose cayenne, 1/2 teaspoon nnu, na 1/2 teaspoon shuga.
- Gwakọta ihe ọṅụṅụ nke 1 ọkara ha na-ekpo ọkụ n'elu ikpu ahihia ma tinye ihe ọṅụṅụ n'ime anụ. Uwe zuru oke na ngwakọta ngwakọta.
- Mkpụrụ ọka ọka ma ọ bụ broil 5 ruo 6 sentimita asatọ site na okpomọkụ ruo mgbe ịchọrọ ịba ụba (ihe dịka nkeji 5 n'akụkụ nke ọ bụla maka ọkara-nke na-erughị 15 nkeji kwa n'akụkụ nke ọma).
> Isi Iyi: "Ndị America Obi Association na-eri na nkeji " (Clarkson Potter / Publishers). Edeghachiri ya na ikike.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 462 |
| Ọnụba abụba | 20 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 179 mg |
| Sodium | 244 mg |
| Carbohydrates | 6 g |
| Fri nri | 2 g |
| Protein | 64 g |