E sebelisoa ka motsoako o motlakase o khathollang le o khathollang oa gin, monokotsoai oa junipere le sauce ea soya, steak ena ea lehlakoreng e bonolo ebile e monate. E phahame ka monate oa mushroom o monate 'me lijo tsena tse monate li loketse lihlopha tse ntle ka ho fetisisa tsa lijo tsa motšehare kapa lijo tsa letsatsi le letsatsi feela. Ho molemo ho sebelisa gin e sa nkhang hamonate le litlolo tse ling. Etsa likarolo tsa sesepa hore li lumellane le palate ea hau.
Seo U tla se Hloka
- 1 1/2 lik'hilograma tse nang le lithane tse 680 g
- Bakeng sa Flank Steak Marinade:
- 1/4 senoelo (60 mL) gin
- 1/4 senoelo (60 mL) sauce ea soy
- 3-4 cloves konofolo
- 2 tablespoons (30 mL)
- lekhasi la sira (kapa mahe a linotši)
- 1 tablespoon (5 mL) e omisitsoeng
- Li-berries tsa junipere
- 1 teaspoon (5 mL) sauce ea Worcestershire
- 1/2 teaspoon (2.5 mL) li-flakes tsa pepere
- 1/2 teaspoon (2.5 mL) pepere e ntšo
- 1/2 teaspoon (2.5 mL) letsoai
- 1 tablespoon (5 mL) oli ea mohloaare
- Bakeng sa Sauce:
- Li-mushroom tse 10 (tse tšoeu kapa tse ling, li hloekisitsoe le ho lesoa)
Kamoo U ka e Etsang
- Beha phapang ka mokotleng oa polasetiki o nchafalitsoeng.
- Ka sekotlolo se lekaneng se kopane, kopanya lisebelisoa tsohle (ntle le li-mushroom le oli ea mohloaare) ho fihlela o kopane.
- Tšela ka holim'a li-steak, ho etsa bonnete ba hore karolo e 'ngoe le e' ngoe ea eona e koahetsoe. Senya mokotla le sebaka sehatsetsing ka lihora tse 2-3.
- Preheat grill bakeng sa mocheso o phahameng-o moholo.
- Tlosa li-steak ka mokotleng (boloka marinade bakeng sa sauce) 'me u kene ka tlung. Lumella nama ho pheha metsotso e 5 etela 'me u phehele metsotso e meng e mehlano. Ka nako ena, fokotsa mocheso ho isa bohareng ebe o pheha metsotso e 10-15 ho feta ho latela boima ba steak kapa khetho ea hau ea ho fana. Tlosa mocheso 'me u lumelle steak hore e phomole metsotso e 10 pele e slicing.
- Ho sa le joalo, ka pan, e chesang oli ea mohloaare 'me u kenye li-mushroom tse halikiloeng. Pheha metsotso e 2 ho isa ho e 3 pele u eketsa marinade e bolokehileng. Lumella motsoako ho pheha metsotso e le 1 pele o fokotsa mocheso le ho lla bakeng sa metsotso e meng ea 4 ho ea ho e 5.
- Hang ha moriana oa li-mushroom o phehiloe 'me o fokotsehile hanyenyane, oela holim'a steak ea lehlaka ebe o sebeletsa ka mahlakoreng ao u a ratang haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 557 |
| Total Fat | 19 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 134 mg |
| Sodium | 2,180 mg |
| Li-carbohydrate | 34 g |
| Fiber Fiber | 7 g |
| Liprotheine | 57 g |