Li-marinade ha li finyelle li- steak feela empa li etsa hore li be monate ka mokhoa o nang le oli ea onion. Sebaka se seholo sa ho ea libokeng tsa beke le liketsahalo tse khethehileng.
Seo U tla se Hloka
- 2 lik'hilograma / 900 g ka lehlakoreng le leng
- 1/2 senoelo / 120 mL
- veine ea port
- 1/4 senoelo / 60 mL e nang le boiee boiee
- 1 1/2 / 7.5 mL tablespoons oli ea mohloaare
- 2 di-teaspoon / 10 mL sauce ea Worcestershire
- 2 di-teaspoon / 10 mL letsoai leoatleng
- 1/2 teaspoon / 2.5 mL e omisitsoeng ea thyme
- 1/2 teaspoon / 2.5 mL pepere e ntšo
Kamoo U ka e Etsang
Kopanya lisebelisoa tsa marinade ka sekotlolo se senyenyane. Beha moqhaka o mokelikeli oa polasetiki 'me u tšollele marinade ka nama. Sebelisa ka ntle ho mokotla, tlosa marinade ho ea ho nama, ho etsa bonnete ba hore karolo e 'ngoe le e' ngoe ea steak e koahetsoe. Senya mokotla le sebaka sehatsetsing ka lihora tse 2-8.
Preheat grill bakeng sa mocheso o phahameng-o moholo. Tlosa steak ka mokotleng 'me u ee holim'a grill. Steak ea ho pheha ka metsotso e 18-20 ho ea ka linako tse ling.
Hang ha nama e fihlile monehelo o lakatsehang, tlosa ho tswa ho grill 'me u lumelle ho phomola metsotso e 3-5 pele ho slicing.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 322 |
| Total Fat | 14 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 119 mg |
| Sodium | 880 mg |
| Li-carbohydrate | 2 g |
| Fiber Fiber | 0 g |
| Liprotheine | 42 g |