I-flank steak yinqunyiwe engabizi kakhulu yenyama ezuzisa ngokudoba. I-lemony-garlic marinade ineza ukunambitheka kuphakamisa inyama kanye nezenzo njenge-tenderizer. Ngaphezu kwalokho ngifake ukuhlukahluka kwe-marinade ngezansi, kufaka phakathi i-Asian Ginger, i-Barbecue, i-Garlic-Fresh Thyme, ne-Spicy Mustard.
Okuzokwenza
- 1 (1 1/4-pound)
- inkomo yenkomo ehlathini, enqunywe yinoma yikuphi amanoni
- 1/2 indebe fresh
- ijusi lemon
- 2 wezipuni umnqumo noma amafutha yemifino
- Isipuni esine-garlic elicwengile
Indlela Yokwenza
- Usebenzisa ummese okhaliphile, uphawule izinhlangothi zombili ze-flank ipakethe yedayimane, uthathe okungabi ngaphezu kwe-1/8 intshi.
- Ngesikhwama sokugcina isitoreji sokudla se-gallon 1-gallon, hlanganisa ijusi lemon, amafutha, negalikhi. Engeza i-steak. Vala isikhwama, ucindezela emoyeni, bese uvula ingubo. Hamba ngesifrijini okungenani amahora amabili, noma amahora angu-6.
- Lapho ulungele ukukhonza, ukushisa i-grill grill kuya ephakathi-phezulu, ulungise umlilo oshisayo oshisa oshisayo kuze kube amalahle abumba umlotha omhlophe, noma ukushisa i-broiler.
- Susa i-steak esikhwameni bese ufafaza ngokukhululekile ezinhlangothini zombili nge pepper. Grill noma uhlanganise ama-intshi angu-4 kuya kwangu-6 ukusuka emthonjeni wokushisa emaminithini ama-5 ukuya kwangu-7 ohlangothini ngalunye wezinsimu ezingavamile. (Ungagudluki noma uqhube i-flank kuyoba nzima.)
- Susa i-steak ebhodini lokusika futhi livumele lime imizuzu engu-5 ngaphambi kokulayishwa. Sika izingcezu ezincane zokudonsa kuwo wonke okusanhlamvu. Ngezinhlayizi eziningi, bamba ummese cishe ufana nenyama. Khonza ngokushesha.
Ukungafani kwe-Recipe
- I-Asian-Style I-Flank ephuziweyo I-steak: Esikhathini esikhwameni sokugcina isitoreji sokudla se-gallon 1-gallon, hlanganisa i-1/4 indebe ye-soy sauce, i-1/4 indebe sherry eyomile noma i-vermouth, ama-2 wezipuni ama-asiyisamu ase-Asian, amaspuni amabili we-scallions aqoshiwe, isipuni esingu-1 amafutha yemifino, 2 amathisipuni agwetshiwe i- ginger fresh ehlutshiwe , nama-clove amabili aqoshiwe. Engeza i-steak, u-marinate, uphinde upheke njengoba kuqondiswe.
- Umgcobo ophuhliweyo ophuziweyo I-Steak: Esigodini sesitoreji sokudla esine-1-gallon zipper-lock, hlanganisa i-1/2 indebe yamathisini enamathini ekheniwe, izipuni ezimbili ezikhanyayo noma ama-molasses amnyama, ama-2 wezipuni zemifino, ama-1 1/2 wezipuni we-vinegar ne-1/2 isipuni sesinaphi esomile. Engeza i-steak, u-marinate, uphinde upheke njengoba kuqondiswe.
- I-Garlic-Fresh Thyme I-Steak Grilled: Ngesikhwama sokugcina isitoreji sokudla se-gallon 1-gallon, hlanganisa i-1/3 indebe yamafutha omnqumo, u-2 wezipuni wewayini elibomvu uviniga, isipuni esingu-1 sikagalikhi oqoshiwe, izipuni ezimbili ze-thyme eqoshiwe. Engeza steak, marinate bese upheka njengoba eqondisiwe.
- Isinaphi Esivuthiwe Isinkwa Esiphekiwe: Esigodini sesitoreji sokudla se-1-gallon zipper-lock, hlanganisa i-1/3 yamakhekhe amafutha omnqumo, u-2 wezipuni we-soy sauce, isipuni esingu-1 se-Worcestershire sauce, amaspuni amabili we-dijon lwesinaphi, nesipuni 1 isipuni esibomvu se-pepper. Engeza steak, marinate bese upheka njengoba eqondisiwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 380 |
| Inani lamafutha | 22 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 127 mg |
| I-sodium | 90 mg |
| Ama-carbohydrate | 3 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 42 g |