Wannan kayan aikin fokyan nama na girke ne babban abu mai mahimmanci. Zaku iya rinjaye shi da dare kuma ku shirya shi don abincin dare ranar gobe. Ku bauta wa da albasar sauteed ko dankali don gama shi.
Abin da Kayi Bukatar
- 1 fiank steak, game da 2 fam (900 g)
- 1/2 kofin (120 ml) applesauce, unsweetened
- 1/3 kofin (80 ml) waken soya
- 3 cloves tafarnuwa, minced
- 2 tablespoons (30 ml) cider vinegar
- 1 teaspoon (5 ml) barkono barkono
Yadda za a yi shi
1. Sanya jakar flank a cikin jakar filastik. Hada sauran sinadaran da kuma zuba a kan nama. Kwafa jaka da kuma shayarwa da dare.
2. Girasar da zafin rana don matsanancin zafi. Cire steaks daga jaka, tabbatar da ajiye marinade . Sanya marinade a cikin karamin saucepan kuma kawo wa tafasa, rage zafi da kuma damar barin simmer na 6 zuwa 8 da minti.
3. Sanya bishiyoyin flank a kan gishiri mai laushi mai yalwa da kuma dafa don 6 zuwa 8 da minti daya gefe.
Cire daga zafin rana, sauke tare da miya, kuma ku bauta.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 515 |
| Total Fat | 19 g |
| Fat Fat | 8 g |
| Fat maras nauyi | 8 g |
| Cholesterol | 179 MG |
| Sodium | 1,388 MG |
| Carbohydrates | 16 g |
| Fiber na abinci | 1 g |
| Protein | 67 g |