Ena ke tsela e 'ngoe e ntle ka ho fetisisa ea ho lokisetsa filet mignon. Ha o ntse o ka sebelisa komine e phofo bakeng sa risepe, ho toasting ea komine peo e phaella ka mokhoa o monate haholo ho sehlahisoa sa ho qetela. Sebeletsa li-steaks tsena ka meroho e halikiloeng kapa e sauteed le raese kapa quinoa pilaf.
Seo U tla se Hloka
- 2 filet mignon, 1 1/2 ho 1 3/4 lisenthimithara tse teteaneng
- 1 tablespoon / 15 mL oli ea mohloaare
- 1 tablespoon / 15 mL peo ea cumin (kapa 1 1/2 diaspuni / 7.25 mL ka k'homine ka phofo)
- 2 di-teaspoon / li-pepercorns tse ntšo tse 10 tsa mL
- 1 teaspoon / 5 mL letsoai la melkes
- 1/4 teaspoon / 1.25 mL phofo ea konofolo
Kamoo U ka e Etsang
Beha peo ea cumin le peppercorn ka skillet e nyenyane ka bohareng-mocheso o phahameng. Ho hlahisa linoko tse monate ka metsotso e 'meli, li lula li sisinyeha ka mefuta e mengata e le hore li se ke tsa chesa. Hang ha ba fetoha monate le monko o monate, tlosa pan ho tloha mocheso le sebaka se chesitsoeng ka libano ho ea ho sejo se nang le spice kapa seretse le pestle. Khaola likhabiso, empa etsa bonnete ba hore li na le bonyane. U se ke ua sila ka lerōle le letle. Beha linoko ka sekotlolo, eketsa oli ea mohloaare, letsoai la leoatle le matla a konofolo.
Susumelletsa ho kenyeletsa.
Preheat grill bakeng sa mocheso o phahameng. Tlosa mahlakoreng ka bobeli a steak le motsoako oa komine. Li-steak tsa metsotsoana e 5 ka lehlakoreng le leng, ho itšetlehile ka botenya le tlhompho e lakatsehang. Hang ha li-steak li phehoa ho rata ha hao, tlosa ho tswa ho grill 'me u lumella steaks ho phomola metsotso e seng mekae. Sebeletsa ka mahlakoreng a hau a u ratang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 322 |
| Total Fat | 23 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 88 mg |
| Sodium | 1,218 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 1 g |
| Liprotheine | 25 g |