Recipe ena e tloaelehileng ea broil ea London e kolobisoa ka veine e tsotehang le asene ea balsame ea motsoako. Haeba u hlile u batla ho e etsa e le kannete leka ka ho sebelisa steak flank .
Seo U tla se Hloka
- 2 khōlō garlic cloves, minced
- Khaba ea 1/2 (7.5 mL) letsoai leoatleng
- 1/2 senoelo (120 mL) veine e khubelu e omeletseng
- 1/4 senoelo (60 mL)
- asene ea balsame
- 1/4 senoelo (60 mL) tlase sodium soy sauce
- 1 tablespoon (15 mL) mahe a linotši
- 1 teaspoon (5 mL) pepere e ntšo e mongobo
- 1 teaspoon (5 mL) sauce ea Worcestershire
- Boima ba lik'hilograma tse 900 (900 g) ka hare ho London broil - 1 1/2-inch thick
Kamoo U ka e Etsang
1. Kopanya lisebelisoa tsohle tsa marinade, ho kopanya hantle ho qhaqha letsoai. Ka mokotleng oa polasetiki o ts'oaretsoeng ka thata-thata o kopantseng London broil le marinade. Senya mokotla, o hatella moea o feteletseng. Ka linako tse ling, marinate, e khanyang, e sokoloha, ka lihora tse 4 ho isa ho tse 6.
2. Lokisetsa grill. Tlosa steak ho tloha marinade, ho tlohela metsi a mangata, le grill holim'a marang-rang oile o beha li-inch tse 5 kapa tse 6 holim'a mashala a tukang, ka metsotso e 8 ho isa ho e 10 ka lehlakoreng le leng bakeng sa bohareng bo sa tloaelehang.
3. Tlosa sefate mokotong oa ho pata , koahele ka foil mme u lumelle ho ema metsotso e 10 pele u betla. Khaola ka lijo-thollo.
4. Haeba thahasello ea sauce e sebetsang bakeng sa litlhapi tsa London, e habeli feela ea risepe ea marinade. Beha halofo le nama ea ho tsamaisa metsi. Beha halofo e 'ngoe ka sekotlolo se senyenyane mme u tlise holimo. Fokotsa mocheso le ho qeta metsotso e 8 mocheso o tlaase. Susumetsa hangata. Shebella ho chesa le ho fetola mocheso ka tsela e nepahetseng. Mohobe o lokela ho fokotsa ho lekaneng ho apara ka mor'a khaba. Tlosa mocheso 'me u futhumetse ka nama e phehiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 466 |
| Total Fat | 15 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 172 mg |
| Sodium | 1,951 mg |
| Li-carbohydrate | 11 g |
| Fiber Fiber | 1 g |
| Liprotheine | 64 g |