Kofi ke monate haholo mme o sebetsa hantle marinades. Tatso e ke ke ea tlōla tekano 'me e tla thusa ho ntlafatsa monono oa tlhaho oa steak leha e le ofe.
Seo U tla se Hloka
- E boima ba lik'hilograma tse 900 (3 g), e ka etsang li-ounces tse 6 ka 'ngoe
- 3 tablespoons (45 mL) linaoa tsa kofi tsa espresso tse fatše
- 3 tablespoons (45 mL)
- tsoekere e sootho
- 1 tablespoon (15 mL) phofo ea phofo
- 2 di-teaspoon (10 mL) letsoai leoatleng
- 1 teaspoon (5 mL) pepere e ntšo, e mongobo
- 1 teaspoon (5 mL) e entsoeng ka phofo
- 1/2 teaspoon (2.5 mL) phofo ea konofolo
Kamoo U ka e Etsang
1. Kopanya linaoa tsa espresso, tsoekere e sootho, phofo ea garlic, pepere e ntšo le phofo ea phofo . Hlakola motsoako holim'a steaks mme u kene ka setsing se ncha. Koahela 'me u lumelle ho frigola ka hora.
2. Preheat grill bakeng sa mocheso o mofuthu. Tlosa li-steak ho tloha furuji le sebaka ka grill. Pheha ka lihora tse ka bang 1 ho isa ho tse 1, ho itšetlehile ka botenya ba monono o halikiloeng le o lakatsoang.
3. Hang ha o phehiloe, tlosa mocheso o lumelle ho lula metsotso e 5 pele u slicing.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 296 |
| Total Fat | 10 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 115 mg |
| Sodium | 945 mg |
| Li-carbohydrate | 8 g |
| Fiber Fiber | 1 g |
| Liprotheine | 42 g |