Flank Steak le Li-mushroom

Sebaka sena sa steak se nkiloe marong e le monate o monate 'me se sebelisoa ka li-mushroom tse tsositsoeng. Ena ke tsela e phethahetseng ea ho kena ka lehlakoreng le leholo ka lehlakoreng le letona, ho e-na le li-morsels tse monate.

Seo U tla se Hloka

• 1 lik'hilograma tse 2 ho ea ho tse 2 ho ea ho tse 900 g
• 1/2 lik'hilograma / 225 g portobello li-mushroom
• 1/2 lilithara / 225 g li-mushroom tsa mushroom
• 1 shallot e kholo
• 1/4 senoelo / 60 mL botoro
• Li-scallions tse 2 (litlhōrō tse tala feela)
• 1/2 senoelo / 120 mL veine ea balsame
• 1/4 senoelo / 60 mL soy sauce, hammoho le thispone / 15 mL soy sauce
• 1/4 senoelo / 60 mL oli ea mohloaare
• 3 tablespoons / 45 mL tsoekere
• Letsoai ho latsoa
• Pepere e motšo ho latsoa

Kamoo U ka e Etsang

1. Nako ea selemo e tsoe ka letsoai le pepere.
2. Kopanya 1/2 shallot, 1/4 senoelo (60 mL) veine ea balsame , 2 tablespoon (30 mL) oli ea mohloaare, khaba e le 'ngoe (15 mL) tsoekere, le 2 tablespoons (30 mL) soy sauce ka mokotla o tsitsitsoeng. Kopanya hantle.
3. Eketsa steaks mme u lumelle ho lula lihora tse 2 kapa ho feta.
4. Khaola li-mushroom tsa portobello ka li-mushroom tse ka bang halofo ebe li khaola li-mushroom (portobello le cremini) ka lik'hilograma tse 4,5.
5. Khaola karolo e setseng ea shallot le litlhōrō tsa scallion likaroloana tse peli. Ka skillet qhibiliha 1/2 ea botoro 'me u kenye 1/2 ea shallots.

1. Hlalosa 1 tablespoon oli ea mohloaare holim'a sehare bakeng sa motsotso o le mong. Kenya portobellos le nako ka letsoai le pepere.
2. Ema ka metsotso e 8 mme u fetele sekotlolo mme u futhumetse.
3. Pheta ts'ebetso ka li-mushroom tse ts'oaretsoeng ntle le ho fokotsa nako ea ho pheha ho metsotso e 6.
4. Kenya li-portobello likotoana 'me u lule u futhumetse.
5. Ka sekotlolo se senyenyane kopanya 2 tablespoons (30 mL) ea tsoekere, 3 tablespoons (45 mL) sauce sauce le 1/4 senoelo (60 mL) ea asene ea balsame.
6. Eketsa li-mushroom le pheha ka metsotso e 3 kapa ho fihlela mokelikeli o fokotsoa hanyenyane.
7. Kenya li-scallions.
8. Preheat grill.
9. Tlosa li-steak ka mokotleng 'me u lahle marinade.
10. Li-steaks tsa grill ho fihlela li etsoa, ​​hoo e ka bang metsotso e 8-10 ho ea ka lehlakore. Tlosa ho tswa ho grill 'me u khaole ka ho khaola lijo-thollo. Sebeletsa ka li-mushroom.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	570
Total Fat	34 g
Fat Satated	13 g
Fat Unsaturated	16 g
Cholesterol	150 mg
Sodium	911 mg
Li-carbohydrate	18 g
Fiber Fiber	2 g
Liprotheine	47 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)