Harshen Flank wani cututtukan nama ne mai sauƙi waɗanda ke amfani da su daga marinating. Gishiri-tafasa marinade yana kara daɗin dandano zuwa nama tare da abubuwa kamar mai tausayi. Bugu da kari na haɗa wasu canje-canjen marinade a ƙasa, ciki har da Asian Ginger, Barbecue, Garlic-Fresh Thyme, da Ganye Mustard.
Abin da Kayi Bukatar
- 1 (1 1/4-laban)
- naman sa flank steak, trimmed na kowane mai
- 1/2 kofin sabo
- ruwan 'ya'yan lemun tsami
- 2 albasa zaitun ko kayan lambu
- 1 tablespoon yankakken sabo ne tafarnuwa
Yadda za a yi shi
- Yin amfani da wuka mai maƙarƙashiya, ci gaba da ɓangaren ɓangaren ɓangaren ɓangaren flank a cikin wata alamar lu'u-lu'u, yankan ba zurfi fiye da 1/8 in.
- A cikin 1-galan zipper-kulle ajiyar abincin abinci, hada ruwan 'ya'yan lemun tsami, man, da tafarnuwa. Ƙara nama. Rufe jaka, latsa iska, kuma juya zuwa gashi. Marinate a cikin firiji akalla 2 hours, ko har zuwa 6 hours.
- A lokacin da ake shirye don hidima, zafin zafi da gas a matsakaici, shirya adadin gawayi-wuta mai zafi har sai dusar wuta ta fara zama fata, ko kuma zafin zafi.
- Cire steak daga jaka kuma yayyafa kariminci a garesu tare da barkono. Grill ko broil 4 zuwa 6 inci daga wurin zafi don 5 zuwa 7 minutes a kowane gefe don matsakaici-rare. (Kada ku yi overcook ko flank steak za toughen.)
- Cire steak zuwa wani katako kuma bari ya tsaya na minti 5 kafin slicing. Yanke keɓaɓɓun sakonni a gefen hatsi. Don nau'in yanka, riƙe da wuka kusan a layi tare da nama. Ku bauta wa nan da nan.
Sauye-sauyen girke-girke
- Aiki-Style Gledged Flank Steak: A cikin 1-galan zipper-kulle abinci ajiya ajiya, Mix 1/4 kofin soya sauce, 1/4 kofin bushe sherry ko vermouth, 2 teaspoons Asian sesame man, 2 tablespoons finely yankakken scallions, 1 tablespoon man kayan lambu, 2 teaspoons minced peeled sabo ne ginger, da kuma 2 crushed manyan cloves tafarnuwa. Ƙara steak, marinate, da kuma dafa kamar yadda aka umarta.
- Barbecued Flank Steak: A cikin 1-galan zipper-kulle abinci ajiya abinci, Mix 1/2 kofin gwangwani tumatir miya, 2 teaspoons haske ko molasses duhu, 2 teaspoons kayan lambu man, 1 1/2 tablespoons cider vinegar, da kuma 1/2 teaspoon bushe mustard. Ƙara steak, marinate, da kuma dafa kamar yadda aka umarta.
- Garlic-Fresh Thyme Grilled Steak: A cikin 1-galan zipper-kulle abinci ajiya jakar, Mix 1/3 kopin man zaitun, 2 tablespoons jan giya vinegar, 1 tablespoon da yankakken sabo ne tafarnuwa, 2 tablespoons na yankakken sabo ne thyme. Add da nama, marinate kuma dafa kamar yadda aka umarce shi.
- Gisar Gishiri Gurasar Ganye: A cikin 1-galan zik din-kulle abinci na ajiya, Mix 1/3 kofin man zaitun, 2 tablespoons soya sauce, 1 tablespoon Worcestershire miya, 2 teaspoons Dijon mustard, da kuma 1 teaspoon crushed ja barkono flakes. Add da nama, marinate kuma dafa kamar yadda aka umarce shi.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 380 |
| Total Fat | 22 g |
| Fat Fat | 6 g |
| Fat maras nauyi | 12 g |
| Cholesterol | 127 mg |
| Sodium | 90 MG |
| Carbohydrates | 3 g |
| Fiber na abinci | 1 g |
| Protein | 42 g |