Ena ke tsela e potlakileng, e bonolo ea ho khabisa monate, o monate filet mignon . Rub e bonolo e eketsa tatso ea steak, e fana ka monate o monate o nang le monate oa tsoekere e sootho.
Seo U tla se Hloka
- 4 filet mignon, hoo e ka bang 1 1/2 lisenthimithara tse teteaneng
- 2 di-teaspoon tse 2 (10 mL) phofo ea phofo
- Limpopo tse 2 tsa komine, fatše
- 1 teaspoon (5 mL) paprika
- 1paspoon tse 1 (5 liLL) phofo ea konofolo
- 1 1/2 teaspoon (7.5 mL) tsoekere e sootho
- 1 teaspoon (5 mL) pepere e ntšo
- 1 teaspoon (5 mL) letsoai leoatleng
Kamoo U ka e Etsang
1. Beha lisebelisoa tse omeletseng ka sekotlolo se senyenyane ebe u kopanya hammoho. Apare motsoako o mong le o mong ka mokokotlo oa linoko. Etsa bonnete ba hore e mong le e mong oa steak o na le lijo tse ngata ho tsona. Beha li-steaks ka sejana sa khalase, sekoahelo le sebaka sehatsetsing ka metsotso e 15 ho isa ho e 30.
2. Preheat grill bakeng sa mocheso o phahameng-o moholo. Kenya li-steak ka grill ebe u pheha metsotso e 5 ho ea ho e 6 ka lehlakoreng le leng. Ha li-steaks li fihlile, li tlosa mocheso ebe li sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 298 |
| Total Fat | 18 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 101 mg |
| Sodium | 679 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 1 g |
| Liprotheine | 28 g |