Iyi kamukira yeTaco-Rubbed Flank Steak inowana tampu yekugamuchirwa kubva kuAmerican Heart Association. Mutambo wekuMexico weTaco seasonings unobvongodzwa mumagetsi, iyo inobva yakabikwa kana kuti yakabikwa.
Hazvishamisi kuti American Heart Association inofanirwa kubhururuka mumutambo uyu. Flake steak ine mafuta maduku, asi ndeimwe yezvakakuvadzwa zvakanyanya zvemombe. Asi pane nzira dzekufamba-famba iyi. Kudzika marara kunobatsira kutora nyama uye kunopa ruvara rwakakura. Zvakakosha kuti usapfurikidza nepamusoro pemhepo kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge u Chirongwa chechitatu ndechekucheka zviyo zvezviyo kuti kuderedze chewy chikonzero chinowanikwa mukudyiwa kwe nyama.
Mucheka wekuMexico uye nyemba dzinoita mafuta akawandisa pasi, asi, ngazvirayiridzwe, hazvina kunyanya kuderera mumakhahydrates. Kana ma carbs ari pane zvinyorwa zvekudya-kudzivirira, chikamu chiduku chemadidi chinofanira kuita zvakanaka.
Zvamunoda
- For the Rub :
- 2 tablespoons chili pfu
- 2 masupuniki pasi pasi cumin
- 1 teaspoon yakaoma oregano (crumbled)
- 1/2 kusvika 1 teaspoon cayenne pepper
- 1/2 teaspoon munyu
- 1/2 teaspoon shuga
- For the Steak:
- Juice ye 1 midhivha yakasviba
- 2 pound flank steak (mafuta ose anooneka abviswa)
Nzira Yokuita Izvo
- Pisa grill pane yakakwirira kana kupisa broiler kumusoro.
- Itai zvinoshandiswa: Mukapu kadiki, gonanidzai pamwe chete 2 maspuniki pikisi yepini, 2 maspunikiti pasi pumini, 1 pisipuni yakasimwa crumbled oregano, 1/2 kusvika 1 kijiko chepayipi cayenne, 1/2 teaspoon munyu, uye 1/2 teaspoon shuga.
- Fukidza juice ye 1 midimi yemaini yakasvibira pamusoro pebhedha yepamusoro uye gadzira jisi munyama. Zvakakwana jasi rine rub inogadzirwa.
- Grill steak kana kuruka 5 kusvika ku 6 masendimita kubva pakuchipisa kusvikira uchida kupa (anenge maminitsi mashanu parutivi rumwe norumwe rwemasviki-asinganzwisisike kusvika kumaminitsi gumi nemashanu pamativi ose akanaka).
> Kwakabva: " American Heart Association Kudya Maminitsi " (Clarkson Potter / Vaparidzi). Yakanyorwa zvakare nemvumo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 462 |
| Total Fat | 20 g |
| Saturated Fat | 8 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 179 mg |
| Sodium | 244 mg |
| Carbohydrates | 6 g |
| Dietary Fiber | 2 g |
| Protein | 64 g |