Fresh Mangoes dandano wannan durƙusad da kuma dadi alade tenderloin. Wannan shi ne girke-girke mai sau uku, wanda za a iya sauƙaƙe tare tare da abincin dare kowane dare na mako.
Abin da Kayi Bukatar
- 2 matsakaici cikakke
- Mangoes
- 1 naman alade, game da 3/4 laban
- 1 na iya dafa ƙanshin ko 2 tsp. man zaitun
- Salt dandana
- Pepper dandana
- Bayan 'yan dashes zafi barkono miya
Yadda za a yi shi
- Sanya ɓangaren litattafan almara na mango guda 1 a cikin abincin abinci ko kuma jini.
- Yanke sauran mango a kananan cubes.
- Gyara naman alade tenderloin da yanki cikin 1-inch lokacin farin ciki medallions.
- Flatten yanka ɗauka da sauƙi tare da hannun.
- Fesa wani skillet ko matsakaici saucepan tare da dafa abinci ko kuma ƙara karamin man zaitun da zafi a kan matsakaici-high.
- Alade Brown don 1 minti daya a kowane gefe.
- Season kowane gefe tare da gishiri da barkono dandana.
- Rage zafi da kuma naman alade wani minti 5 don dafa ta.
- Cire zuwa farantin kuma ƙara mango puree zuwa skillet ko saucepan.
- Cook puree, tsaftace launin ruwan kasa na naman alade, na kimanin 30 seconds.
- Ƙara sau da yawa saukad da zafi miya da mango cubes.
- Gwano cubes a puree lokacin da zafin jiki ta hanyar.
- Cokali miya a kan naman alade kuma ku bauta tare da taliya ko zafi dafa shinkafa.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 391 |
| Total Fat | 10 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 142 MG |
| Sodium | 254 MG |
| Carbohydrates | 25 g |
| Fiber na abinci | 3 g |
| Protein | 49 g |