Flank steak ke ho khaola ha chelete e batlang e le theko e tlaase e tlisoang ke marinating. Lemony-garlic marinade e eketsa monate ho phahamisa nama hammoho le liketso tse kang terene. Ho feta moo ke kenyelelitse mefuta e meng ea marinade e ka tlase, ho kenyeletsa le Ginger Asia, Galete, Garlic-Fresh Thyme, le Spicy Mustard.
Seo U tla se Hloka
- 1 (1 1/4-pound)
- khomo ea nama ea nama ea nama ea likhomo
- 1/2 senoelo se secha
- lero la lemone
- 2 tablespoons mohloaare kapa oli ea meroho
- Khabapo e 1 e qhibilihileng konofolo
Kamoo U ka e Etsang
- U sebelisa thipa e bohale, otla mahlakoreng ka bobeli a steak ka tsela ea diamant, u se ke ua teba ho feta 1/8 cm.
- Ka li-gallon zipper-lock lijo tsa polokelo ea lijo, kopanya lero la lemone, oli le konofolo. Kenya steak. Koala mokotla, o hatelle moeeng, 'me u fetohele seaparo. Tsamaea ka sehatsetsing bonyane lihora tse peli, kapa ho fihlela ho lihora tse 6.
- Ha u se u loketse ho sebetsa, futhumatsa mocheso oa khase ho ea mahareng-a phahameng, lokisa mashala a chesang mollo ho fihlela mashala a etsa molora o mosoeu, kapa mocheso oa broiler.
- Tlosa steak ka mokotleng 'me u fafatse ka seatla se bulehileng mahlakore ka bobeli ka pepere. Ho hlahisa kapa ho tšela limilimithara tse 4 ho isa ho tse 6 ho tloha mohloling oa mocheso metsotso e 5 ho isa ho e 7 ka lehlakoreng le leng bakeng sa bohareng le bo sa tloaelehang. (U se ke ua feta overcook kapa flank steak tla toughen.)
- Tlosa steak ka lebokose le ho e emisa metsotso e 5 pele ho slicing. Khaola likaroloana tse nyane tsa diagonal ho pholletsa le lijo-thollo. Bakeng sa likarolo tse ngata, tšoara thipa e batlang e bapisoa le nama. Sebeletsa hang-hang.
Liphetoho tsa Recipe
- Litholoana tsa Asia Tse Hlileng Tse Pentiloeng Steak: Ka sekotlolo sa lijo sa polokelo ea lijo tse nang le lilithara tse 1, kopanya 1/4 senoelo sa soy sauce, 1/4 senoelo sherry e omileng kapa vermouth, 2 tablespoons oli ea sesame ea Asia, likhaba tse 2 tse hahiloeng ka makhethe, oli ea meroho, li-2 teaspoon tse nang le meroho e ncha e hlahisitsoeng , le tse 2 tse sithabetseng tse nang le konofolo. Kenya steak, marinate, 'me u phehe joalokaha o laetsoe.
- Ho koaheloa Flank e Nkiloeng Hlase: Sethareng sa 1-gallon sepper-lock ea polokelo ea lijo, kopanya sopho ea 1/2 sopho e entsoeng ka motsoako oa tomate, likhaba tse 2 tse khanyang kapa tsa molasses, oli ea meroho e 2, litepisi tse 1 1/2 tsa asene le 1/2 teaspoon e omeletseng mosetareta. Kenya steak, marinate, 'me u phehe joalokaha o laetsoe.
- Li-Garlic-Fresh Thyme Lijo Tse Philoeng: Ka seleng ea li-gallon e-lock-lock ea polokelo ea lijo, kopanya senoelo sa 1/3 sa oli ea mohloaare, litepisi tse peli tsa veine e khubelu, sopho e 1 ea konofolo e hloekileng e entsoeng, likhaba tse 2 tsa thyme e hloekileng. Add steak, marinate le pheha joalokaha e laetsoe.
- Moriana o monate o monate Motsoako o khabisitsoeng: Kopong ea polokelo ea lijo e nang le lilithara tse 1, kopanya 1/3 senoelo sa oli ea mohloaare, litepisi tse 2 tsa soy sauce, saupo e 1 ea Worcestershire sauce, likhabapo tse 2 tsa mosetareta oa Dijon, le teaspo e le 'ngoe e khabisitsoeng ea pepere e khubelu. Add steak, marinate le pheha joalokaha e laetsoe.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 380 |
| Total Fat | 22 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 127 mg |
| Sodium | 90 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 1 g |
| Liprotheine | 42 g |