Moroko o pentiloeng Flank Steak

Sebaka sena sa majoe se tlas'a mefuta e meholo ea Moroccan. Marinade e tla e boloka e le bonolo, empa u batla ho chesa steak e chesang le e potlakileng.

Seo U tla se Hloka

• 4 lik'hilograma / 1.8 lik'hilograma
• 1 eiee e bohale
• 1/2 senoelo / 120 mL lero la lemone
• 1/2 senoelo / 120 mL oli ea mohloaare
• 1/2 senoelo / 120 mL ginger e ncha
• 2 tablespoons / 30 mL tse nang le parsley e ncha
• 2 tablespoons / 30 mL soy sauce
• 1 tablespoon / 15 mL fatše mokoti
• 1 tablespoon / 15 mL phofo
• 2 di-teaspoon / 10 mL sherry
• 2 cloves konofolo
• 1 teaspoon / 5 mL omisitsoeng oregano
• 1 teaspoon / 5 mL turmeric
• 1 teaspoon / 5 mL sepate sa mobu
• 1/2 teaspoon / 2.5 mL letsoai leoatleng

Kamoo U ka e Etsang

Kopanya lisebelisoa tsohle ntle le lejoe le lejoe hammoho le ho kopanya hantle. Beha steak ka sekotlolo se sa tebang sa ho baka kapa mokotla o tsitsitseng ka marinade ka lihora tse 4 ho isa ho tse 6 ka sehatsetsing. Tlosa steaks ho tloha marinade le sebaka sa polokelo. Li-steak tsa majoe a phomolo ho fanoa ka takatso (hoo e ka bang metsotso e 5 lehlakoreng le leng). Hlalosa marinade ka sekotlolo sa metsotso e 10. Khaola li-steak ka liphae tse tšesaane. Tšela marinade holim'a steaks le ho sebeletsa.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	608
Total Fat	33 g
Fat Satated	10 g
Fat Unsaturated	18 g
Cholesterol	179 mg
Sodium	544 mg
Li-carbohydrate	12 g
Fiber Fiber	2 g
Liprotheine	65 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.)