Ho lokisa mokhoa oa teriyaki oa steak ke e 'ngoe ea litsela tse molemohali tsa ho e etsa monate. Kakaretso ena e sebelisa steak ea lejoe le hoja mofuta leha e le ofe oa steak o tla e etsa. Marinade e thusa ho etsa hore sejana sena se be bonolo hape se monate.
Seo U tla se Hloka
- 1 1/2 lik'hilograma tsa steak (flank)
- Bakeng sa Flank Steak Marinade:
- 1/4 senoelo / 60 mL phaeneapole
- 3 tsp./4 mL lero la phaenapole (e boloketsoeng ho tloha ho phaenepa e pshatlehileng)
- 3 tsp./45 mL sauce ea soya
- 2 tsp./30 mL shallot (minced)
- 2 tsp./30 mL oli ea mohloaare
- 2 tsp./30 mL cider asene
- 1 tsp./15 mL mahe a linotsi
- 1-2 garlic cloves (minced)
- 1 tsp./5 ginger mL (e hloekileng, e nang le mafura)
- 1/4 tsp./1.75 mL pepere e ntšo
- 1/4 tsp./1.74 mL letsoai
Kamoo U ka e Etsang
1. Tlosa litepisi tse tharo tsa phaenapole e pshatlehileng ho tloha ka kankere 'me u kene sekotlolo. Ka hloko hlakola litepisi tse tharo tsa lero la phaenapole ho tloha ka kannete. Haeba sena se thatafalletsa ho se etsa, feela beha sebaka sa phaenapole e sithabetseng ka sesepa holim'a sekotlolo. Tlanya le spatula ho lokolla metsi a mangata kamoo u ka khonang. Sena se lokela ho u fa chelete e hlokahalang bakeng sa risepe. Eketsa lisebelisoa tse setseng tsa marinade ho lijana le ho kopanya.
2. Beha sebaka se lekaneng ho kenya sejana sa ho jala khalase le seaparo ka lehlakore ka bobeli le motsoako oa marinade. Koahela sejana ka thata ka polasetiki ea polasetiki ebe u kenya lihatsetsing ka lihora tse 2-12. Etsa likhahla ka makhetlo a 'maloa nakong ea ts'ebetso ea marinate' me u nke sebaka sa polasetiki pola ka sejana.
3. Preheat grill bakeng sa mocheso o phahameng.
4. Tlosa steak ho tsoa ka khalase ea khalase. Etsa phofu ka mocheso o futhumetseng mme u phehe ho fihlela o etsoa. Hoo e ka bang metsotso e 5-7 ho ea ka lehlakoreng le leng, ho itšetlehile ka botenya ba khaola.Boba li-steak ho tloha ka grill hang ha li fihletse ho ba le monehelo o lakatsehang 'me u lumelle phomolo bakeng sa metsotso e 5-7. Sela ka ho hlophisa lijo-thollo. Sebeletsa ka raese, ka salate kapa ka wraps.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 427 |
| Total Fat | 16 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 134 mg |
| Sodium | 482 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 1 g |
| Liprotheine | 50 g |