Le iresiphi ye- steak ye-flank iyinhlangano enkulu yokudla phambili. Ungakwazi ukuwahambisa ebusuku bese ulungela ukudla ngosuku olulandelayo. Khonza nge-anyanisi anyanisi noma amazambane ukuze uqede.
Okuzokwenza
- 1 i-steak flank, engamakhilogremu angu-900 (900 g)
- 1/2 indebe (120 mL) ama-applesauce, angenayo i-unsweetened
- 1/3 indebe (80 ml) isobho soysi
- 3 clove garlic, nengulube
- 2 isipuni (30 ml) cider uviniga
- 1 isipuni (5 mL) pepper omnyama
Indlela Yokwenza
1. Faka i-steak ye-flank esikhwameni sepulasitiki esasungulwa. Hlanganisa izithako ezisele bese uthele phezu kwe-steak. Isikhwama sokufaka uphawu kanye nefriji ebusuku.
2. Hlanganisa i-grill ngokushisa okuphakathi. Susa ama-steaks esikhwameni, uqiniseke ukuthi ulondoloze i-marinade . Beka i-marinade epanini elincane bese uletha ngamathumba, unciphise ukushisa futhi uvumele ukumisa imizuzu engu-6 ukuya kwangu-8.
3. Hlanganisa ama-steaks nge-oily grill grate bese upheka amaminithi angu-6 kuya kwangu-8 ngakunye.
Susa ekushiseni, uphazamise nge-sauce, bese ukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 515 |
| Inani lamafutha | 19 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 179 mg |
| I-sodium | I-1,388 mg |
| Ama-carbohydrate | 16 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 67 g |