Li-steaks tsena li tletse monate o motle oa Southwestern. Ena ke tsela e ntle ea ho fetola steak e fokolang ka tlase ho lijo tse monate. E loketse bakeng sa lijo tsa beke le beke. Sebeletsa ka mahlakoreng a hau a ratoang kapa a phehiloeng.
Seo U tla se Hloka
- 4-inch tenderloin steaks (e teteaneng)
- Lihlahisoa tse 4 tsa chisi (Monterey Jack)
- 4 pelepele (botala bo botala, bo bocha kapa bo kene)
- 2 tablespoons / 30 ml. oli ea mohloaare
- Bakeng sa Phala ea Spice:
- 1 tablespoon / 15 mL. paprika
- 1 tablespoon / 15 mL. pepere e tšoeu
- 1 teaspoon / 5 mL. Cayenne
- 1 teaspoon / 5 mL. tsoekere e sootho
- 1/2 teaspoon / 2.5 mL. komine
- 1/2 teaspoon / 2.5 mL. letsoai (leoatle)
- 1/2 teaspoon / 2.5 mL. pepere e ntšo
Kamoo U ka e Etsang
1. Preheat grill bakeng sa mocheso o mofuthu.
2. Kopanya li-paprika, pepere e tšoeu, tsoekere e sootho le komine hammoho le sekotlolo se senyenyane.
3. Khaola setopo ka lehlakoreng la steak e 'ngoe le e' ngoe, ho etsa mokotla o moholo ho lekaneng ho tšoara chisi le tala. Beha sekhao se le seng sa chisi 'me kaofela ha sona se kene ka mokoting o mong le o mong oa steak. Hlatsoa monokotšoai o mong le o mong ka mohloaare. Hlakola motsoako oa linoko holim'a li-steaks. Li-steaks sebakeng se chesang se chesang holim'a mocheso o mofuthu 'me u phehele ka metsotso e ka bang 8, ho fetola hang kapa ho fihlela li-steaks li fihlella ho hloka molato .
4. Hang ha o phehiloe, o tlosoe ka mahlaseli a tsoang mocheso ebe o ea holim'a sejana se seholo. Koahela ka mokhoa o hlephileng ka lihlahisoa tsa aluminium 'me u phomole metsotso e 5. Sebeletsa ka mahlakoreng a hau a u ratang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 270 |
| Total Fat | 18 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 42 mg |
| Sodium | 750 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 3 g |
| Liprotheine | 16 g |