Tlhahiso ena e monate ea pepere ea steak ke motsoako oa lipepa tse bonolo tsa sethopo, pepere e tšebelitsoeng e le khubelu le e tala, tamati le sauce ea soya. Sejo sena se bululetsoeng sa Amerika se fetohile lijo tse ratoang haholo malapeng a mangata.
Ke sebelisa steak ea steirin sejana sena, empa lejoe la lejoe kapa la holimo le ka holimo ho tla ba monate. Phetolelo ena e entsoe ka ho eketsoa ha Cajun kapa Secreole. Haeba u se na eona, sebelisa motsoako o mong oa bohobe kapa motsoako o letsoai o nang le letsoai. Sebeletsa steak ea pepere ka raese e chesang e phehiloeng.
Mofuta o mong hape oa phepelo ea pepper ea steak e liehang . E entsoe ka moriana o mong, soy sauce, le tsoekere e nyenyane e sootho. Kapa leka sena se bonolo skillet pepere steak le flank steak kapa potoloha steak .
Seo U tla se Hloka
- 1 ho isa ho 1 lik'hilograma tse 2 holimo ho li-sirloin steak kapa lipilisi tsa sirloin
- Dipole tse 2
- oli ea mohloaare e sa lekaneng
- 1 e onion e bohareng, e arohaneng le e lesesa
- 1 teaspoon phofo ea konofolo
- 1/4 teaspoon fatše pepere e ntšo kapa motsoako oa pepere o natefetsoeng
- 1 teaspoon
- Lijo tsa Cajun kapa tsa Creole li kopanya kapa
- letsoai le nang le oli
- 1 pepere e tala e tala, khaola likoto tse tšesaane
- 1 pepere e khubelu ea tšepe, khaola liphahla tse tšesaane
- 1/2 senoelo
- nama ea linotši , ka ho khetheha e sa senyehe kapa e le tlaase ea sodium
- 1 tamati (14,5 ounces)
- 2 tablespoons tlaase sodium soy sauce
- letsoai, ho latsoa
- Ripe e phehiloeng
Kamoo U ka e Etsang
1. Khaola nama ea khomo e tšesaane.
2. Chesa oli ea mohloaare ka skillet kapa saate pan ka mocheso o mofuthu; eketsa likhechana tsa steak. Cook, e hlohlelletsang ho fihlela steak e soothoa.
3. Eketsa oiee, phofo ea konofolo, pepere, Cajun kapa Secreole kapa letsoai le nang le letsoai le ho pheha, ho hlohlelletsa, ho fihlela oiee e le bonolo.
4. Kenya lipepa tsa pepere le moro oa nama; pheha metsotso e ka bang 3 ho ea ho e 5 nako e telele.
5. Eketsa litamati le moriana oa soya 'me u tlise ho omisa.
Ema ka metsotso e 2 ho isa ho e meraro.
6. Latsoang le ho eketsa letsoai ha ho hlokahala.
7. Sebeletsa ka raese e chesitsoeng e chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 288 |
| Total Fat | 15 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 85 mg |
| Sodium | 878 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 2 g |
| Liprotheine | 30 g |