Kakaretso ena ke tsela e tsotehang ea ho eketsa lerata le ka boroa-bophirima ho ea holimo ea porterhouse steak. Ka ho phenyekolla kapele ho grill, pente ea chipotle e senya ho etsa hore sejana sena se monate haholo.
Seo U tla se Hloka
- 2 lik'hilograma / 900 g porterhouse steak
- 2-3 clove
- garlic , minced
- 1 tablespoons / 15 mL phofo
- 3 tablespoons / oli ea limilione tse 45 (e entsoeng ka letsoho, k'hococia kapa canola)
- 2 di-teaspoon / 10 mL letsoai leoatleng
- 1/2 teaspoon / 2.5 mL chipotle e phofo
- 1/2 teaspoon / 2.5 mL pepere e ntšo
Kamoo U ka e Etsang
- Kopanya konofolo, phofo ea letsoai, letsoai, oli le pepere ka sekotlolo se senyenyane.
- Kopanya ho fihlela e e-ba le letsoai le teteaneng. Koahela phala holim 'a sebaka sohle sa steak.
- Koala sepakapaka se phuthehong ea polasetiki le refrigerate ka lihora tse 'maloa.
- Preheat grill.
- Grill steak ka mocheso o phahameng ka ho fetisisa kamoo o ka khonang metsotso e 2. Flip 'me u tsoele pele ho grilling metsotso e meng e 2.
- E-ea karolong e pholileng ea grill kapa u fokotsa mocheso ho ea bohareng 'me u tsoele pele ho chesa ho fihlela o etsoa. Hoo e ka bang metsotso e 4 ka thōko.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 660 |
| Total Fat | 37 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 18 g |
| Cholesterol | 202 mg |
| Sodium | 1,433 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 2 g |
| Liprotheine | 67 g |