Tlhahiso ena ea Taco-Rubbed Flank Steak e fumana setempe sa tumello ea American Heart Association. Mekhoa e tloaelehileng ea taco ea Mexican e phunyeletsoa ka mokelikeli oa lehlaka , oo ka nako eo o phunyeletsoeng kapa o koahetsoeng.
Ha ho makatse hore ebe American Heart Association e na le lisebelisoa tsa phapang sebakeng sena. Flank steak e na le mafura a mangata haholo, empa ke e 'ngoe ea ho khaola ho matla ha nama. Empa ho na le litsela tsa ho potoloha sena. Ho marinating ho thusa ho theola nama ebe ho fana ka monate o moholo. Ke habohlokoa hore u se ke ua tšela mohoete o mofubelu ha u ntse u khabisa kapa u roala. Sepheo sa boraro ke ho arola lijo-thollo ho fokotsa lits'ebetso tse hlahisang setho sa nama.
Rese ea Mexico le linaoa li etsa sejana sa mafura a tlaase empa se eletsoa, ha se na lik'habohaedreite. Haeba li-carb li le lenaneng la hao la ho qoba lijo, salate e nyenyane ea lehlakoreng e lokela ho etsa hantle.
Seo U tla se Hloka
- Bakeng sa Rub :
- 2 tablespoons lero ka phofo
- 2 dipolepo tse 2 fatše
- 1 teaspoon e omisitsoeng oregano (crumbled)
- 1/2 ho ea 1 teaspoon pepere ea cayenne
- 1/2 teaspoon letsoai
- 1/2 teaspoon tsoekere
- Bakeng sa Steak:
- Mokeli oa 1 sekhahla sa lime
- Boima ba lik'hilograma tse peli (e leng mafura a bonahalang a tlosoa)
Kamoo U ka e Etsang
- Grill e chesang holimo kapa mocheso oa mocheso o phahameng.
- Etsa hore e se ke ea senya: Sejaneng se senyenyane, whisk hammoho likhaba tse 2 tsa phofo, phofo ea 2 dipoti, kompo e le 'ngoe e omisitsoeng oregano, 1/2 ho 1 teaspoon pepere ea cayenne, 1/2 teaspoon letsoai le 1/2 teaspoon tsoekere.
- Hlatsoa lero la 1 sephara lelakala ka holim'a metsi mme u tšele lero la nama. Liaparo tse feletseng ka ho kopanya motsoako.
- Li-steak ea mohope kapa o tšela limilimithara tse 5 ho isa ho tse 6 ho tloha mochesong ho fihlela ho hlokahala (metsotso e ka bang 5 ka lehlakoreng le leng bakeng sa bohareng-bo sa tloaelehang ho fihlela metsotso e 15 ka lehlakoreng le leng le etsoa hantle).
> Mohloli: " American Heart Association e ja ka metsotso " (Clarkson Potter / Publishers). E ngotsoe ka tumello.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 462 |
| Total Fat | 20 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 179 mg |
| Sodium | 244 mg |
| Li-carbohydrate | 6 g |
| Fiber Fiber | 2 g |
| Liprotheine | 64 g |