Le iresiphi yinto enhle kakhulu enobuthi obomile obomile obuyi-pepper e-London Broil (i- flank steak ). Uzodinga ukugcoba lokhu okushisayo futhi okusheshayo bese uzama ukuwunqamula.
Okuzokwenza
- Amakhilogremu angu-3 / 1.3 kg we-flank steak
- Isipuni 1/15 mL pepper lemon
- 1 isipuni / 15 mL powder powder
- 1 1/2 amathisipuni / usawoti
- 1/2 isipuni / 2.5 mL pepper omnyama, umhlabathi omusha
- 1/4 isipuni / 1.25 mL pepper cayenne
- 1/4 isipuni / 1.25 mL paprika
Indlela Yokwenza
Hlanganisa iziqongo epanini elingenalutho elikhulu ngokwanele ukubamba iLondon Broil. Gqoka i-broil yonke ne-rub rub mix ne-cover pan ne-plastic. Beka eceleni ekamelweni lokushisa cishe amahora angu-2-3 noma efrijini ebusuku. Inyama izobukeka imanzi. I-pat eyomile kodwa ungasusi umuthi. Hlanganisa i-gas grill phezulu ngamaminithi angu-10. Ncishisa ukushisa emzimbeni ophakathi nendawo lapho kuphakathi kwe-grill. Vala ikhava ne-grill imizuzu engu-5; phendulela inyama kanye ne-grill ngeminye imizuzu emi-5 yokuphakathi okungavamile.
Pheka imizuzu embalwa isikhathi eside uma ukhetha okuphakathi kwakho kwe-steak. Sebenzisa ama-tongs. Ungabulali inyama ngemfoloko, ukuze ugcine ama-juice. Ukuze uthole amalahle avamile, qala amalahle bese ushiye ukushisa phansi. Faka indawo engama-intshi angu-6 ukusuka kwamalahle. Qhubeka njengenhla.
Uma i-broil yaseLondon iphekwe ekuthandeni okufunayo, susa ekushiseni futhi uvumele ukuphumula amahora angu-5 ngaphambi kokucucuza. Khonza ngezintandokazi zakho ezithandwayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 334 |
| Inani lamafutha | 14 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 134 mg |
| I-sodium | 532 mg |
| Ama-carbohydrate | 2 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 47 g |