Teriyaki yoweta Flank Steak

Kukonzekera kalembedwe ka teriyaki ndi imodzi mwa njira zabwino zopangira zokoma. Njirayi imagwiritsira ntchito steak pambali ngakhale mtundu uliwonse wa steak . Ma marinade amathandiza kuti mbale iyi ikhale yokoma komanso yokoma.

Chimene Mufuna

• 1 1/2 mapaundi steak (mbali)
• Kwa Flank Steak Marinade:
• 1/4 chikho / 60 mL chinanazi (zamzitini zowonongeka)
• 3 tsp./4 mL madzi a chinanazi (osungidwa kuchokera ku chinanazi chosweka)
• 3 tsp./45 mL msuzi wa soya
• 2 tsp./30 mL shallot (minced)
• 2 tsp./30 mL mafuta odzola
• 2 tsp./30 mL cider viniga
• 1 tsp./15 mL uchi
• 1-2 adyo cloves (minced)
• 1 tsp./5 mchere wa mL (mwatsopano, minced)
• 1/4 tsp./1.75 mL tsabola wakuda
• 1/4 tsp./1.74 mL mchere

Momwe Mungapangire Izo

1. Chotsani supuni 3 za chinanazi chophwanyika kuchokera ku kankholo ndikuyika mu mbale. Mosamala sungani supuni 3 za madzi a chinanazi kuchokera pazitha. Ngati izi zikuwoneka zovuta kuchita, ingoikani otsala a chinanazi mu strainer pa mbale. Lembani pansi ndi spatula kuti mutulutse madzi ambiri momwe mungathere. Izi ziyenera kukupatsani ndalama zofunikira kuti mupeze. Onjezerani zotsalira za marinade ku mbale ndikuphatikiza.

2. Ikani mpweya wambiri m'magalasi ophikira galasi ndi chovala kumbali zonse ziwiri ndi marinade osakaniza. Chophimba mbaleyo mwamphamvu ndi pulasitiki ndikuyika mufiriji kwa maola awiri ndi awiri. Tembenuzani maulendo angapo panthawi yamadzi odzola ndikubwezeretsa pulasitiki pa mbale.

3. Preheat grill kwapakati mkulu kutentha.

4. Chotsani nthunzi kuchokera ku galasi mbale. Malo otentha pa grill komanso kuphika mpaka mutachita. Pafupi mphindi zisanu ndi zisanu ndi ziwiri mphambu zisanu ndi ziwiri mbali iliyonse, malingana ndi makulidwe odulidwa.Tulutsani steak kuchokera ku grill kamodzi atapeza mphotho yofuna ndikupumula mphindi zisanu ndi zisanu ndi ziwiri. Kagawani kuti mulowetse njere. Kutumikira pa mpunga, pa saladi, kapena mu wraps.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	427
Mafuta Onse	16 g
Mafuta okhuta	6 g
Mafuta Osatchulidwa	7 g
Cholesterol	134 mg
Sodium	482 mg
Zakudya	19 g
Matenda a Zakudya	1 g
Mapuloteni	50 g

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