Ananapole ha e fane feela ka monate o monate oa tropike empa o hlahisa li-steak tse nang le bonolo ka ho fetisisa tseo u kileng ua li leka. Motsoako oa monate oa acinate o nang le letsoai le letsoai o sebetsa ka ho phethahetseng bakeng sa sejana sena. Haeba u se motsoalle oa phaenapole, joale papaya e tla etsa sebaka se monate ka tsela e lekanang.
Seo U tla se Hloka
- 1 1 ho 2 lik'hilograma / 450 ho ea ho 900 g
- 1 senoelo / 240 mL e sithabetseng phaenapole
- 1/4 senoelo / 60 mL sauce ea soy
- 3 tablespoons / 45 mL tsoekere e sootho
- 1 tablespoon / 15 mL oli ea limela
- 1 teaspoon / 5 mL letsoai leoatleng
- 1 teaspoon / 5 mL eiee ea phofo
- 1 teaspoon / 5 mL pepere e ntšo
- 1/2 teaspoon / 2.5 mL ginger e phofshoana
- 1/2 teaspoon / 2.5 mL pepere fokes (ka khetho)
Kamoo U ka e Etsang
Beha sebaka se ka tlas'a sesebelisoa sa polasetiki. Kopanya lisebelisoa tse setseng polasing e bohareng kapa sejana sa khalase. Tšela motsoako holim'a steak. U sebelisa ka ntle ho mokotla oa polasetiki, u hloekise ka hloko marinade hohle holim'a nama. Lokolla moea ka mokotla, tiiso le sebaka sehatsetsing ka lihora tse 4 ho isa ho tse 12.
Preheat grill bakeng sa mocheso o phahameng. U sebelisa litepisi, tlosa steak ea mokotla ka mokotla ebe u ea holim'a grill. Lahla marinade.
Pheha metsotso e 'meli ka lehlakoreng le leng, Etsa bonnete ba hore u shebella li-flare-ups kaha marinade e na le tsoekere. Fokotsa mocheso ho ea bohareng le ho pheha bakeng sa ho eketsehileng metsotso e 6-8 ka lehlakoreng le leng. Ha nama e se e fihlile, tlosa mocheso 'me u lule bonyane metsotso e 5 pele u slicing. E ka etsoa ka meroho le raese, kapa e kenyelletsoa pasta, salate, sandwiches, wraps, kapa esita le tacos.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 360 |
| Total Fat | 15 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 119 mg |
| Sodium | 1,154 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 1 g |
| Liprotheine | 43 g |