Le recipe ye-Taco-Rubbed Flank Steak ithola isitembu sokuvunywa yi-American Heart Association. Izitshalo ze-taco zendabuko zaseMexico zixubaniswa zibe yi- steak ye-flank , eboshwe noma ehlanganisiwe.
Akumangalisi ukuthi i-American Heart Association ifaka i-steak e-recipe kule recipe. I-flank steak ine-fat fat kakhulu, kodwa enye yezinhlanzi ezinzima kakhulu zenkomo. Kodwa kunezindlela zokuzungeza lokhu. Ukuhamba ngezinyawo kusiza ukuthambisa inyama bese kunika ukunambitheka okukhulu. Kubalulekile ukuthi unganqamuki umgodi we-flank lapho ugwaza noma uhamba. I-proviso yesithathu ukuhlukanisa okusanhlamvu ukuze kuncishiswe umqondo ohlaziyekile owenziwa kulokhu kunqunywa inyama.
Irayisi yaseMexico namabhontshisi benza isidlo esincane esiphansi samafutha kodwa, bekwaziswa, akusoze kube khona ama-carbohydrate. Uma i-carbs ikhona ohlwini lwakho lokugwema ukudla, isaladi elincane elincane kufanele lenze kahle.
Okuzokwenza
- Ngempuphu :
- 2 wezipuni powder powder
- 2 amathisipuni umhlabathi cumin
- 1 ithisipuni omisiwe oregano (crumbled)
- I-1/2 kuya kwe-1 ithisipuni le-pepper cayenne
- 1/2 isipuni usawoti
- 1/2 ithisipuni ushukela
- Ku-Steak:
- Ijusi le-1 lime eliphakathi
- Amakhilogremu angu-2 e-flank (wonke amafutha avelayo asusiwe)
Indlela Yokwenza
- Grill ukushisa on high noma ukushisa broiler phezulu.
- Yenza impuphu : Faka esitsheni esincane, hlanganisa ndawonye izipuni ezimbili zesipuni, i-isipuni 2 emhlabathini, i-1 isipuni omisiwe i-oregano, i-1/2 kuya 1 ithisipuni le-cayenne pepper, 1/2 ithisipuni usawoti kanye ne-1/2 ithisipuni ushukela.
- Squeeze juice we-1 lime eliphakathi kwe-steak ye-flank bese uphasa ijusi enyameni. Ingubo egcwele nge-rub rub mix.
- I-sterill ye-grill noma ufulale amasentimitha angu-5 kuya kwangu-6 kusuka ekushiseni kuze kube yilapho ufisa ukufunwa (cishe imizuzu engu-5 ohlangothini ngalunye oluphakathi kwezinqamuzana kuya emizuzwini engu-15 ngakwesinye isikhathi okwenziwe kahle).
> Umthombo: "I- American Heart Association Idla Ngemizuzu " (Clarkson Potter / Abashicileli). Iphrintshwe ngemvume.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 462 |
| Inani lamafutha | 20 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 179 mg |
| I-sodium | 244 mg |
| Ama-carbohydrate | 6 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 64 g |