Ena ke tsela e ntle ea ho lokisetsa ham steak. Ua e tšela ka phaenapole, mosetareta, le mahe a mahe a linotši tse fanang ka tatso e monate. E ka 'na eaba u fumana lero la phaenapole ho tswa ho risepe ena ho tloha ho phaenepo eohle ka mor'a hore ue khaole. Leha ho le joalo, haeba u hatelloa ka nako, sebelisa feela nkho e entsoeng ka phaena ea phaene.
Seo U tla se Hloka
- 1 Ham-steak e boima ba 2-inch (e phehiloeng ka botlalo)
- 1 phaenepa e khōlō e butsoitseng
- 1/2 senoelo / 120 mL lero la phaenepole la unsweetened
- 1/4 senoelo / 60 mL mosetareta mosehla
- 2 tablespoons / oli ea 30 mL
- 2 tablespoons / 30 mL mahe a linotši
Kamoo U ka e Etsang
1. Kopanya hammoho lero la phaenapole, oli le 1 teaspoon / 5 mL ea mosetareta. Etsa hore o fokotse ka mafura a ham ham, e le hore o se ke oa phunya ha o ntse o le grill. Beha ham ka khalase e sa tebang ea ho jella sejana mme u tšollele halofo ea motsoako oa phaenapole holimo, u boloke halofo e 'ngoe bakeng sa hamorao. Koahela ka sekoahelo sa polasetiki 'me u emelle mocheso oa motlakase metsotso e 20-30.
2. Preheat grill bakeng sa mocheso o mofuthu.
3. Ka lisekere tse peli li qeta lintlha tse bohale ho tloha korona ea phaenapole.
Tlosa li-spikes tse omisitsoeng ka likhahla tsa kichineng. Ka thipa e bohale khaola phaenapole bolelele ho likarolo tse 8 tse lekanang. Apare ka platter, letlalo le theohe le mahe a linotši pele u beha mocheso (u ka 'na ua hloka likhasephe tse fetang 2/30 mL).
4. Beha ham ka grill ka mollo o potlakileng. Lumella grill ka metsotso e ka bang 10-15, u phunye nako le marinade. Hopola hore ho bolokehile ho sebelisa marinade e le baste ho tloha ha ham e phehiloe ka botlalo. Ha ho soeufala ka lehlakoreng le le leng. Beha likaroloana tsa phaenepale holim'a grill. Tsoela pele ho otla, ho hlatsoa ham le marinade nako le nako. Tlosa ha phaeneapole e na le marotholi a monate le ham e halefile. Beha tšepe ea ho sebeletsa.
5. Mofuthu o setseng oa marinade ka microwave kapa setofo ka holimo 'me u kopanye le mosetareta ho fihlela mosetareta o ntse o qhibiliha ka motsoako. Tšela ham le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 176 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 5 mg |
| Sodium | 256 mg |
| Li-carbohydrate | 42 g |
| Fiber Fiber | 4 g |
| Liprotheine | 3 g |