E 'ngoe ea marinade e molemohali eo u ka e rekang ke ho apara Italy. Motsoako oa oli le asene tse nang le litlama le linoko li etsa hore e be tenderizer e monate le e matla. Ena ke e 'ngoe ea mekhabiso e metle ka ho fetisisa ea ho ja lijo, haholo-holo likotlo tse thata tsa nama.
Seo U tla se Hloka
- 4 ho hula li-steak (kapa likheo tsa khetho)
- 1 botlolo ea boleng bo botle ba Italy bo apereng
- 1/2 teaspoon / 2.5 mL letsoai
- 1/2 teaspoon / 2.5 mL
- pepere ea lemon ka linako tse ling
- pepere e ntšo ho latsoa
Kamoo U ka e Etsang
1. Beha li-steak ka mokotla oa polasetiki o nchafalitsoeng. Tšela liaparo tsa Italy ho feta li-steak ho etsa bonnete ba hore nama e koetsoe hantle. Lokolla moea ka mokotla le tiiso. Kenya ka sehatsetsing ka lihora tse 4 ho isa ho tse 12. Tlosa mokotla o nang le steaks bonyane metsotso e 30 pele ho chesa. Emela ema ka mocheso oa motšehare nakong ena.
2. Preate grill bakeng sa mocheso o phahameng-o moholo.
3. Tlosa li-steak ka mokotleng ebe u lahla marinade. Nako ea selemo e na le letsoai, pepere ea lemon le pepere e ntšo.
Beha grill 'me u phehele metsotso e 6-7 ka lehlakoreng le leng ho itšetlehile ka botenya le tlhompho e lakatsehang.
4. Hang ha li-steak li fihlile mofuthu o khethiloeng, tlosa mocheso 'me u lumelle nama ho phomola metsotso e 5-7 pele u sebeletsa. E se e sebeletsa steaks kaofela, kapa selae mme u sebeletse ka holim'a pasta kapa meroho e ncha ea salate. Sejo sena se boetse se sebetsa hantle ka litapole tse mashed kapa meroho e halikiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 326 |
| Total Fat | 28 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 10 mg |
| Sodium | 1,755 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 0 g |
| Liprotheine | 4 g |