Wannan classic girke-girke na London broil ne marinated a cikin wani dama giya da balsamic vinegar cakuda. Idan kana so ka sa shi ingantacciyar gwadawa ta amfani da karan flank .
Abin da Kayi Bukatar
- 2 manyan tafarnuwa cloves, minced
- 1/2 tablespoon (7.5 ml) gishiri a teku
- 1/2 kofin (120 mL) bushe ja giya
- 1/4 kofin (60 mL)
- balsamic vinegar
- 1/4 kofin (60 mL) low sodium soya sauce
- 1 tablespoon (15 mL) zuma
- 1 teaspoon (5 ml) m kasa baki barkono
- 1 teaspoon (5 ml) Worcestershire miya
- 2 fam (900 g) a saman zagaye na London - 1 1/2-inch lokacin farin ciki
Yadda za a yi shi
1. Hada dukkanin sinadarin gyaran ruwan, da haɗuwa da kyau don narke gishiri. A cikin wani nauyi mai nauyin aiki na filastik jaka hada haɗin gurasar London da marinade. Katin jakar, latsa iska mai yawa. Marinate, saurara, juya lokaci zuwa lokaci, don 4 zuwa 6 hours.
2. Shirya gilashi. Cire sutura daga marinade, yayinda ya karu da raguwa, kuma gumi a kan rawanin mai oda mai 5 ko 6 inci a kan raƙuman wuta, don minti 8 zuwa 10 a kowane gefe don matsakaici mai mahimmanci.
3. Canja wurin steak zuwa wani katako , rufe tare da tsare kuma bari tsaya minti 10 kafin zane. Yanke a fadin hatsi.
4. Idan kana sha'awar yin abincin da za a yi wa gurasar London, sai kawai sau biyu da girke-girke na marinade. Sanya rabin rabi tare da naman don ya sha. Sanya sauran rabin a cikin karamin saucepan kuma kawo babban simmer. Rage zafi kuma simmer na minti 8 akan zafi kadan. Dama sau da yawa. Watch don ƙonawa kuma daidaita zafi daidai. Sauce ya kamata ya rage isa ya ɗauka da baya na cokali. Cire daga zafin rana kuma ku yi dumi da nama mai dafa.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 466 |
| Total Fat | 15 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 172 MG |
| Sodium | 1,951 MG |
| Carbohydrates | 11 g |
| Fiber na abinci | 1 g |
| Protein | 64 g |