Iyi kamukira ndeyekuti inofadza katatu pepper yakaomeswa yakabviswa London Broil ( flank steak ). Iwe unofanirwa kutora ichi ichi chinopisa uye chinokurumidza uye edza kusakunda.
Zvamunoda
- 3 makirogiramu / 1.3 kg pfupa
- 1 tablespoon / 15 mL lemon pepper
- 1 tablespoon / 15 mL garlic powder
- 1 1/2 teaspoon / munyu
- 1/2 teaspoon / 2.5 mL mutsvuku wepasi, nyika itsva
- 1/4 teaspoon / 1.25 mL pepa cayenne
- 1/4 teaspoon / 1.25 mL paprika
Nzira Yokuita Izvo
Gadzirai zvinonhuwira mupani isina kudzika zvakakura zvakakwana kuti ubate London Broil. Shfekedza mushonga wose pamwe nerubha rinokonzera uye gadzira pani neupurasitiki. Gara pamagetsi ekupisa kwemaawa anenge 2-3 kana firiji usiku hwose. Nyama ichatarisa mvura. Pat yakaoma asi usabvisa rub. Preheat gas grill kumusoro kwainenge maminitsi gumi. Deredza kupisa kusvika kune imwe mashizha uye nyama nzvimbo panzvimbo yegrill. Chivharo chakakomberedzwa uye grill kwemaminitsi mashanu; shandura nyama uye grill kune imwezve maminetsi mashanu kwepakati-isina.
Ita maminetsi mashomanana kwenguva refu kana ukasarudza midhi yako yekusimudzira. Shandisa tongs. Usabaya nyama neforogo, kuitira kuti uchengetedze jisi. Kana uchida kupisa marara, tanga mazimbe uye urege kupisa kusvikira kuchena ghena. Isa rack anenge masendimita matanhatu kubva kumalahle. Pfuurira sepamusoro.
Kana imwe nguva kuLondon broil yakabikwa kune yaida, inobvisa kubva kupisa uye uregere kuzorora kwemaminitsi mashanu isati yaita. Shumira newaunofarira zvikafu zvako.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 334 |
| Total Fat | 14 g |
| Saturated Fat | 6 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 134 mg |
| Sodium | 532 mg |
| Carbohydrates | 2 g |
| Dietary Fiber | 0 g |
| Protein | 47 g |