Taco-Rubbed Flank Steak

Njira imeneyi ya Taco-Rubbed Flank Steak imalandira chidindo cha American Heart Association. Mitengo ya ku Mexico ya mtundu wa taco imayendetsedwa m'madzi otsetsereka.

N'zosadabwitsa kuti American Heart Association ili ndi mapepala othamanga. Steak ya phaki imakhala ndi mafuta ochepa, koma ndi imodzi mwa mabala ovuta kwambiri a ng'ombe. Koma pali njira zozungulira izi. Kusambala kumathandiza kuchepetsa nyama ndikupereka kukoma kwakukulu. Ndikofunika kuti musagwedeze nthunzi pamphepete mwakumwaza kapena kutsanulira. Chotsatira chachitatu ndi kugawaniza mbeu kuti zichepetse chiwopsezo cha nyamayi.

Mchele ndi nyemba za ku Mexican zimapanga mbale yochuluka ya mafuta koma, amalangizidwa, sakhala otsika kwambiri m'zakudya. Ngati ma carb ali pa mndandanda wa zakudya zopewa chakudya, saladi yaying'ono iyenera kuchita bwino.

Chimene Mufuna

• Kwa Rub :
• Supuni 2 zowonjezera
• Supuni ya tiyi 2 pansi pa chitowe
• Supuni 1 yowuma oregano (crumbled)
• 1/2 kapena supuni 1 supuni ya tsabola ya cayenne
• 1/2 supuni ya supuni mchere
• 1/2 shuga supuni
• Kwa Steak:
• Madzi a 1 sing'anga laimu
• Mapaundi awiri a mapiko (mafuta onse owonetsedwa amachotsedwa)

Momwe Mungapangire Izo

1. Kutentha grill pamwamba kapena kutentha broiler pamwamba.
2. Sakanizani: Mu mbale yaing'ono, whisk pamodzi supuni 2 piritsi yachili, supuni 2 supuni pansi pa chitowe, supuni 1 yowumitsa oregano, 1/2 supuni 1 supuni ya cayenne, supuni ya supuni ya 1/2, ndi 1/2 supuni ya supuni shuga.
3. Finyani madzi a 1 sing'anga mandimu pamwamba pa steak ndi kutsuka madzi mu nyama. Chovala chokwanira chopaka kusakaniza.
4. Gwiritsirani kapena kuthira masentimita 5 mpaka 6 kuchokera kutenthedwa mpaka mutapereka mphatso (pafupi mphindi zisanu kumbali iliyonse ya sing'anga-yosachepera mphindi 15 mbali iliyonse ya bwino).

> Chitsime: " American Heart Association Idya Mphindi " (Clarkson Potter / Ofalitsa). Yosindikizidwa ndi chilolezo.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	462
Mafuta Onse	20 g
Mafuta okhuta	8 g
Mafuta Osatchulidwa	8 g
Cholesterol	179 mg
Sodium	244 mg
Zakudya	6 g
Matenda a Zakudya	2 g
Mapuloteni	64 g

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