Flank Steak ndi Nkhumba

Mphepete mwachitsuloyi amadzipaka mafuta osakaniza ndipo amathirira ndi bowa. Imeneyi ndi njira yabwino yothetsera vuto lachimake, lomwe limakhala lokoma kwambiri.

Chimene Mufuna

• Mapilo 1/2 mpaka 700 mpaka 900 g
• 1/2 pounds / 225 g portobello bowa
• 1/2 pounds / 225 g cremini bowa
• 1 lalikulu shallot
• 1/4 chikho / 60 mL batala
• Mbalame ziwiri (mapepala obiriwira okha)
• 1/2 chikho / 120 mL viniga wosasa
• 1/4 chikho / 60 mL soya msuzi, kuphatikiza supuni 1/15 mL soya msuzi
• 1/4 chikho / 60 mL mafuta odzola
• Supuni 3/45 mL shuga
• Mchere kuti ulawe
• Tsabola wakuda kuti alawe

Momwe Mungapangire Izo

1. Nyengo ya steak ndi mchere ndi tsabola.
2. Sakanizani 1/2 shallot, 1/4 chikho (60 ml) viniga wosasa , supuni 2 (30 mL) mafuta, supuni 1 (15 mL) shuga, ndi supuni 2 (30 mL) soya msuzi mu thumba lothandizidwa. Sakanizani bwino.
3. Onjezerani steak ndikukhala maola awiri kapena kuposa.
4. Dulani bowa la portobello mu theka lomwe limadulidwa bowa (portobello ndi cremini) mu magawo khumi ndi inchi.
5. Dulani nyemba zotsalira za shallot ndi scallion nsonga mu 1/2 zidutswa. Mu skillet sungunulani 1/2 mwa batala ndi kuwonjezera 1/2 ya shallots.

1. Sungunulani supuni imodzi ya maolivi mafuta opakatirana kwa mphindi imodzi. Onjezerani portobellos ndi nyengo ndi mchere ndi tsabola.
2. Imani kwa mphindi zisanu ndikupita ku mbale ndikuwotha.
3. Bwerezani ndondomeko ndi bokosi la digmini kupatula kuchepetsa nthawi yophika mphindi zisanu ndi chimodzi.
4. Yonjezerani zidutswa za portobello ndikuzizira.
5. Mu mbale yaing'ono sungani supuni 2 (30 ml) shuga, supuni 3 (45 ml) wa soya msuzi ndi 1/4 chikho (60 mL) ya viniga wosasa.
6. Onjezerani bowa ndi wiritsani kwa mphindi zitatu kapena mpaka madzi asachepetsedwe pang'ono.
7. Yonjezerani zikwangwani.
8. Preheat grill.
9. Chotsani zitsulo ndikuchotsa marinade.
10. Zowonjezera mavitamini mpaka zitatha, pafupifupi 8-10 mphindi mbali iliyonse. Chotsani ku grill ndi kudula mu mtanda. Kutumikira ndi bowa.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	570
Mafuta Onse	34 g
Mafuta okhuta	13 g
Mafuta Osatchulidwa	16 g
Cholesterol	150 mg
Sodium	911 mg
Zakudya	18 g
Matenda a Zakudya	2 g
Mapuloteni	47 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)