Marinated Sirloin Flap Steak

Sesole sa Sirloin, seo ka linako tse ling se bitsoang sirloin tip, se tsoa ka tlase sirloin butt sebakeng se le seng le tse tharo . Ena ke sehiloeng se rarahaneng haholo se ka ba bonolo ebile se monate haholo, 'me se molemo ka ho fetisisa se sa theko e tlaase. Leka recipe ena ho fumana monokotšoai o moholo oa nama.

Seo U tla se Hloka

• Boima ba lik'hilograma tse 900 (9 g) sepakapaka sa marang-rang
• 1/3 senoelo (80 mL) asene ea cider
• 1/4 senoelo (60 mL) oli ea mohloaare
• 1 tablespoon (15 mL) metsi
• 2 di-teaspoon tse 10 tsa oiee
• 2 di-teaspoon tse 2 (10 mL) phofo ea phofo
• 2 teaspoon (10 mL) letsoai
• Lipopo tse 2 tse nang le ligrone tse 10 tsa moriri oa Worcestershire
• 2 di-teaspoon tse 10 (dilase tse 10) veine e khubelu ea veine
• Di-teaspoon tse 2 (10 mL) tsa paprika
• 2 di-teaspoon (10 mL) phofo ea komine
• 1 teaspoon (5 mL) omisitsoeng marjoram (1 tablespoon / 15 mL haeba o sebelisa a hloekileng)
• 1 teaspoon (5 mL) pepere e ntšo
• 1/2 teaspoon (2.5 mL) phofo ea konofolo (kapa 2 li-clove tse hloekileng, li-minced)
• 1/2 teaspoon (2.5 mL) phofo ea ginger
• 1/2 teaspoon (2.5 mL) li-clove tse phofshoana

Kamoo U ka e Etsang

1. Sebaka sa sebaka se kenella ka mokotleng oa polasetiki o nchafalitsoeng. Kopanya marinade 'me u tšollele holim'a steaks, ho etsa bonnete ba hore lifahleho tsohle li koahetse hantle. Ka hloko tlohela moea hore o tsoe ka mokotleng, tiisetsoe 'me u behe sehatsetsing lihora tse 2-8.
2. Preheat grill bakeng sa mocheso o phahameng-o moholo. Tlosa li-steak ka mokotleng 'me u kene grate ea grill. Pheha, ho reteleha ka linako tse ling ka metsotso e 20-25, kapa ka ho rata ha hao.
3. Hang ha u phehiloe, tlosa mocheso le sebaka ho ea sephara. Lumella steaks ho phomola metsotso e 5 pele ho slicing. Khempe ena e tsamaea hantle ka meroho e halikiloeng kapa salate ea litapole tse monate.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	416
Total Fat	25 g
Fat Satated	7 g
Fat Unsaturated	13 g
Cholesterol	132 mg
Sodium	926 mg
Li-carbohydrate	3 g
Fiber Fiber	1 g
Liprotheine	45 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.)