Njirayi ndi yodabwitsa yowumitsa tsabola itatu ya Bropper London Broil (flank steak ). Muyenera kuyisakaniza izi mofulumira komanso mofulumira ndikuyesani kuti musagonjetsedwe.
Chimene Mufuna
- Mapaundi 3 / 1.3 makilogalamu
- Supuni 1/15 mL mandimu
- Supuni 1/15 mL ufa wophika
- 1 1/2 supuni ya tiyi / mchere
- 1/2 supuni ya supuni / 2.5 mL tsabola wakuda, nthaka yatsopano
- 1/4 supuni ya tiyi / 1.25 mL tsabola wa cayenne
- 1/4 supuni ya tiyi / 1.25 mL paprika
Momwe Mungapangire Izo
Phatikizani zonunkhira mu poto wosazama mokwanira kuti mugwire London Broil. Vvalani lonse broil ndi kusakaniza osakaniza ndi kuphimba poto ndi pulasitiki Manga. Khalani pambali kutentha kwa maola pafupifupi 2-3 kapena firiji usiku wonse. Nyama idzawoneka yonyowa. Pat wouma koma musachotsedwe. Sakanizani mpweya wabwino kwambiri kwa mphindi 10. Kuchepetsa kutentha kwa sing'anga ndi kuika nyama pamalo odyera. Tsekani chivundikiro ndi grill kwa mphindi zisanu; kutembenuzira nyama ndi grill kwa zina zowonjezera 5 Mphindi-zosakhalitsa.
Kuphika mphindi zochepa ngati mukufuna mpikisano wanu wa steak. Gwiritsani ntchito mapepala. Musadye nyama ndi mphanda, kuti musunge madzi. Kuti mutenge makala oyaka moto, yambani makala ndipo mulole kuti muwotche kuti mukhale woyera. Malo okwera masentimita 6 kuchokera ku malasha. Pitirizani monga momwe tafotokozera pamwambapa.
Kamodzi kowonjezera ku London kophika kufunidwa, kuchotsa kutentha ndikupumula mphindi zisanu musanayese. Kutumikira ndi mbale zomwe mumazikonda.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 334 |
| Mafuta Onse | 14 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 134 mg |
| Sodium | 532 mg |
| Zakudya | 2 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 47 g |