Marocaine a bonolo a tsamaeang ka marang-rang bakeng sa steak a ka sebelisoa ha a e-ja, a qhibiliha kapa a pheha ka pane ea grill. Leka ho e sebelisa ho eketsa tatso ho fokotseha, kapa ho sebelisa sirloin kapa flank steaks . Fokotsa oli e ngata ea oli ea mohloaare le lero la lemone haeba u rata marinade e lekaneng hore e sebetse joaloka mongobo.
Lumella ho fihlela ho lihora tse 6 hore nama e tsamaee.
Seo U tla se Hloka
- 1 kg (2 lik'hilograma tse 3) steak
- 2 cloves ea konofolo, e hatelitsoeng kapa e khabeloa haholo
- 1 1/2 teaspoon letsoai
- 2 di-teaspoon
- komine
- 1 teaspoon paprika
- 1/2 motsoako oa teaspoon
- 1/4 teaspoon pepere e ntšo, kapa ho feta ho latsoa
- 1/8 teaspoon pepere ea cayenne
- Dipole tse 2 tse hahiloeng ka parsley
- 2 tablespoons lero la lemone
- 2 tablespoons oli ea mohloaare
Kamoo U ka e Etsang
- Kopanya lisebelisoa tsohle tsa marinade hammoho ka sekotlolo ebe o eketsa nama, e hlohlelletsang ho netefatsa hore marinade e apara steake e 'ngoe le e' ngoe e tšoana le eona.
- Koahela le refrigerate lihora tse 4 ho isa ho tse 6.
- Grill, broil, kapa u phehe li-steaks ka pane ea grill ka mocheso o phahameng, o fetola hang ho fihlela mofani oa hau o lakatsehang o fihlella.
- Lumella steaks ho lula metsotso e 'maloa pele u sebeletsa.
Tlhahiso
Haeba u ekelitse oli ea mohloaare le lero la lemone ho etsa moriana, boloka marinade ebe oe isa mokotong o monyenyane.
Tšoara marinade ka metsotso e 5 ho isa ho e 10 pele u tšela li-steaks tse phehiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 341 |
| Total Fat | 18 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 111 mg |
| Sodium | 550 mg |
| Li-carbohydrate | 7 g |
| Fiber Fiber | 1 g |
| Liprotheine | 37 g |