Jamaican Jerk Flank Steak Recipe

Kakaretso ena ea steak e kenyelletsa metsoako ea setso ea jerk seasoning ea marinade e teteaneng le e monate e sebetsang ka hare ho nama.

Le hoja pepere e khethehileng bakeng sa risepe ena ke bonnet ea scotch, u ka sebelisa mofuta ofe kapa ofe oa pepere e fumanehang ho uena. Sebeletsa sliced ​​holim'a raese le holimo le litholoana tsa tropike bakeng sa phekolo e monate ea Caribbean.

Seo U tla se Hloka

• 1 steak ka lehlakoreng , lik'hilograma tse 2/900 g
• E nyane
• onion, e khaotsoe
• 1/2 senoelo / 120 mL oiee e tala, e qhibililoe
• lero la lero le le leng
• 1/3 senoelo / 80mL lekhasi le pholileng la parsley kapa 1/4 senoelo sa cilantro
• 2 pepere e kholo ea pepere kapa 1 e nyenyane ea bonnet e hlahisitsoeng le ho tlosoa
• 2 cloves konofolo, minced
• 2 tablespoons / 30 mL lefifi le lefifi
• 2 tablespoons / 30 mL a hloekileng
• thyme
• 2 tablespoon / 30 mL
• tsoekere e sootho
• 2 tablespoons / 30 mL
• soy sauce
• 1 tablespoon / 15 mL oli
• 2 di-teaspoons / 10 mL lero le lecha
• 1 teaspoon / 5 mL allspice
• 1 teaspoon / 5 mL pepere e ntšo
• 1/2 teaspoon / 2.5 mL cinnamon
• 1/2 teaspoon / 2.5 mL limatlafatsi
• 1/2 teaspoon / 2.5 mL letsoai
• motsoako oa bohobe bo chesang

Kamoo U ka e Etsang

1. Beha lejoe le lenyenyane ka har'a mokotlana oa polasetiki.
2. Kopanya lihlahisoa tse setseng ho blender kapa processor food.
3. Tšela motsoako holim'a steak ea lebala ho etsa bonnete ba hore o tsamaisitsoe hantle, mokotla oa tiiso le sebaka sehatsetsing ka lihora tse 2 ho isa ho tse 8.
4. Preheat grill bakeng sa mocheso o mofuthu.
5. Tlosa li-steak ka mokotla empa u se ke ua lahla marinade.
6. Beha steak ka lehlakoreng le monate ebe o pheha metsotso e 8 ho isa ho e 10 ka lehlakoreng le leng.

1. Ha ha steak e pheha, beha sebaka sa marinade se bolokiloeng ka har'a sekoahelo 'me u tlise pheha bakeng sa metsotso e 2, e tsosang kamehla.
2. Fokotsa mocheso 'me u lumelle ho omella metsotso e 8 ho ea ho e 10. Ho fokotsa mocheso ho ka etsoa ho sebelisa mocheso o lehlakoreng oa grill ea hau.
3. Hang ha steak e pheha, tlosa mocheso 'me u lumelle ho phomola metsotso e 5 pele u betla. Hlalosa nama le top ka moriana le litholoana tse chesang tsa tropike.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	349
Total Fat	13 g
Fat Satated	5 g
Fat Unsaturated	5 g
Cholesterol	119 mg
Sodium	637 mg
Li-carbohydrate	11 g
Fiber Fiber	2 g
Liprotheine	43 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)