Ntshe e ka ba mekhoa e metle ea likhomo. Leha ho le joalo, Bohobe ha bo matla holim'a tatso hoo u tla batla ho e boloka hantle. Kakaretso ena e tla u fa steak ea lehloa e ts'oanang haholo ka tatso le mokhoa o ts'oanang le oa steak ea khomo e halikiloeng. Sebeletsa ka raese, litapole, kapa meroho e koetsoeng .
Seo U tla se Hloka
- 4 4-5 ounce / 110-140 khama ea phomola (hoo e batlang e le 3/4 cm)
- 2 tablespoons / 30 mL sauce ea Worcestershire
- 2 cloves konofolo, minced
- 1 1/2 teaspoon / 7.25 mL letsoai
- 1 teaspoon / 5 mL oli ea mohloaare
- 1 teaspoon / 5 mL eiee ea phofo
- 1 teaspoon / 5 mL sebaka se pholileng se nang le pepere
Kamoo U ka e Etsang
- Sebaka sa phomolo se fola ka poleiti. Kopanya lihlahisoa tse setseng mme u li hlahise mahlakore ka bobeli a steaks. Koahela ka sekoahelo sa polasetiki le sebaka sehatsetsing ka lihora tse peli.
- Preheat grill bakeng sa mocheso o phahameng-o moholo. Tlosa li-steak sehatsetsing 'me u ba lumelle hore ba lule mocheso oa motsoako (o koahetsoeng) ka metsotso e 15 ha mocheso o futhumatsa.
- Grill ea oli e monya hang ha e halefile mme e beha sebaka sa steaks ho ea pheha. Li-steak tsa metsotsoana e 5-6 ka lehlakoreng le leng, ho itšetlehile ka botenya kapa ho fihlela mocheso oa ka hare o fihla bonyane likhato tse 150 F.
- Hang ha o phehiloe ho mocheso o loketseng, tlosa ho tswa ho grill mme u lumella phomolo ea nama bakeng sa metsotso e 5-7. Sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 61 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 21 mg |
| Sodium | 1,063 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 0 g |
| Liprotheine | 8 g |