Seo U tla se Hloka
- 3 kapa 4 majoe a kolobe ea majoe a kolobe, khaola 1/2 ho isa ho 3/4 cm (3 1/2 ho ea ho 4 lik'hilograma / 1.8 kg kakaretso)
- 1/2 senoelo / 120 mL veine e ommeng e omeletseng
- 1/4 senoelo / 60 mL peeled garlic cloves, e qhibililoe le ho khethoa hanyenyane
- 5 di-teaspoon / 25 mL lemon peel, grated
- 1/4 senoelo / 60 mL lero le monate la lero la lemone
- 1/4 senoelo / 60 mL capers tsa libotlolo, tse tšolotsoeng
- Li-teaspoon tse 5/25 mL mosetareta oa setlolo sa Dijon
- 2 di-teaspoon / 10 mL pepere e nkiloeng
- 1 1/2 diaspuni / 7.5 mL ea letsoai le letle la letsoai
- 1 tablespoon / 15 mL e pholileng ea parsley ea Italy
Kamoo U ka e Etsang
Kopanya veine, konofolo, peel le lero le 3 tablespoons lero, 3 tablespoons capers, mosetareta, 2 diaspoon qhetsoeng pepere le 1 teaspoon letsoai ka sekotlolo se senyenyane.
Beha nama ea kolobe e le ngoe e lekaneng ka sesebelisoa sa polasetiki sa 2/2 kg kapa khalase e kholo ea ho jella sejana. Tšela motsoako oa veine holim 'a nama ea kolobe. Haeba u sebelisa mokotla, mokotla o koaletsoeng ho tiisa. Fetola mokotla kapa kolobe ka sejaneng ho apara ka veine ea marine. Tsamaea ka metsotso e 30 ka mocheso oa motsoako kapa ka sehatsetsi ka hora e le 'ngoe,
Preheat khase grill ho seaplane-phahameng mocheso bakeng sa ho toba grilling. Tlosa steaks ho tloha marinade, u hlobolise likotoana tse kholo le ho boloka marinade. Fetisetsa marinade ho lero le lenyenyane la mongobo. Tlisa ho pheha; fokotsa mocheso. Ho omisa, ho senoloa, ka motsotso o le mong; tlosa mocheso.
Li-steaks tsa grill, li koahetsoe, metsotso e 6 ho isa ho e 10 kapa ho fihlela mocheso o ka hare ho fihla ho likhato tse 165 F, ho fetola steaks ho feta halofo nakong ea ho chesa le ho senya ka linako tse ling le marinade e sirelelitsoeng. Fetisetsa steaks to board carving. Tšoaea ka mokhoa o hlephileng ka foil; lumella phomolo bakeng sa metsotso e 5.
Tlosa foil. Fafatsa le karolo e setseng ea 1/4 teaspoon letsoai le 1/4 tepone ea pepere. Holimo le sopho e le 1 ea lero la lemone, parsley le tse setseng tse 1 tsa caps. Khaola ho sebeletsa likotoana pele u sebeletsa.
Tsebo ea phepo e nepahetseng ka ho sebeletsa:
Lik'halori: lik'hilojule tse 300 Mafura: ligrama tse 16 Lihlahisoa tse khotsofatsang: 6 dikgerama Cholesterol: 95 milligrams Sodium: 840 milligrams Lik'hahydrate: ligrama tse 4 Protheine: 30 dikgerama
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 766 |
| Total Fat | 44 g |
| Fat Satated | 17 g |
| Fat Unsaturated | 19 g |
| Cholesterol | 261 mg |
| Sodium | 961 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 1 g |
| Liprotheine | 83 g |