Li-hanger steak ke karolo e teteaneng ea nama e tsoang ka tlaase ho khomo ea likhomo. E fanyeha (ka hona lebitso) pakeng tsa nthong le ho tloha. Ke karolo ea moferefere 'me, joaloka steak ea skirt ' me e tletse tatso. The steak hanger e na le letlalo la litlhapi tse ntle bakeng sa lijana tse ngata joaloka fajitas kapa bulgogi .
Seo U tla se Hloka
- 4 ho isa ho tse 8 (160 ho isa ho 230 g) li-steak tsa hanger
- Likotlolo tse 1 1/2 (360 mL)
- asene ea balsame
- 1/4 senoelo (60 mL) oli ea meroho
- 1/4 senoelo (60 mL) sauce ea Worcestershire
- 1/4 senoelo (60 mL) metsi
- Likotlolo tse 1 1/3 (320 mL) tsoekere e sootho
- 1 tablespoon (15 mL) letsoai leoatleng
- 1 teaspoon (5 mL) soy sauce
- 1 teaspoon (5 mL) pepere e ntšo e mongobo
- 1/2 teaspoon (2.5 mL) phofo ea konofolo
Kamoo U ka e Etsang
- Kopanya 2 linoelo / 475 mL ea asene ea balsame ka oli, sekoa sa Worcestershire, sauce sauce, metsi, letsoai le sootho la tsoekere , phofo ea garlic le pepere e ntšo. Kopanya ho fihlela tsoekere e qhibiliha.
- Beha senoelo se le seng / 240 mL ea motsoako oa marinade ka sekotlolo se arohaneng. Li-hanger li beha ka mokotleng oa polasetiki o nchafalitsoeng.
- Tšela marinade holim'a steak, mokotla oa tiiso 'me u fetohele seaparo. Kenya mokotla ka sehatsetsing le marinade nama bakeng sa lihora tse 3-4.
- Sebaka se bolokiloeng 1 senoelo / 240 mL marinade e nyenyane saupe. Tlisetsa ho pheha le ho fokotsa mocheso.
- Pheha bakeng sa metsotso e meng ea 4-5 ho fihlela moroho o le motenya 'me o apara ka morao ea khaba. Etsa bonnete ba hore o tsometsa hangata nakong ea ho pheha le ho shebella ho chesa.
- Beha ka thōko 'me u lumelle ho pholile. Oli ea veine e tla tsoela pele ho fokola ha e ntse e phalla. Haeba e fihla e teteaneng, feela tsosa ka hare 1-2 tablespoons ea metsi ho motsoako le reheat pele ho sebeletsa.
- Preheat grill bakeng sa mocheso o phahameng.
- Tlosa hanger steaks ka mokotla 'me u lahle marinade.
- Beha nama ka grill mme u phehele metsotso e 3-5 ka lehlakoreng le leng. Hang ha li-steak li fihlile monehelo o lakatsehang, tlosa ho tswa ho grill 'me u lumelle phomolo metsotso e 5 pele u pata.
- Ho sebeletsa sengoathoana kapa ho sebeletsa steaks kaofela ka mofuthu oa balsame o futhumetseng o phallang ka holim'a metsi. Sebeletsa ka Lipapali tse kholo tsa Mashed bakeng sa lijo tsa mantsiboea tse phethahetseng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 655 |
| Total Fat | 26 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 15 g |
| Cholesterol | 94 mg |
| Sodium | 2,076 mg |
| Li-carbohydrate | 76 g |
| Fiber Fiber | 0 g |
| Liprotheine | 31 g |