An sauki da kuma babban dandanawa naman alade tenderloin girke-girke seasoned tare da tafarnuwa da Rosemary . Gishiri da naman gwari sunyi kyawawan bangarori don kammala wannan mai sauki da sauki. Wannan girke-girke yana da duk abincin abinci mai kyau da ke kawo dukan iyali tare.
Abin da Kayi Bukatar
- 2 (2 fam) naman alade mai naman alade
- 3 tablespoons sabo ne Rosemary (ko game da 1 tablespoon dried)
- 1 tablespoon man zaitun
- 2 cloves tafarnuwa (halved)
- Salt da barkono dandana
Yadda za a yi shi
- Turar da aka yi wa tudu zuwa 400 F.
- Ligne a kwanon burodi tare da tsare, yayyafa tare da dafa abinci da kuma sanya a cikin tanda.
- Rage kitsen daga naman alade da malam buɗe ido da nama, yankan su kusan a cikin rabin lengthwise. Bude kayan naman alade da shimfiɗa, da layi don layi tare da hannun dabino ko ƙananan sutura.
- Ciki Rosemary idan amfani da sabo. Rub alade tenderloins a duk tare da yanke tarnaƙi na tafarnuwa halves sa'an nan kuma man zaitun , sa'an nan kuma yayyafa Rosemary, gishiri, da kuma barkono a garesu.
- Cire burodin burodi daga tanda kuma sanya naman alade a kan tashar zafi. Koma zuwa tanda da gasa na kimanin minti 20 (akalla 145 F na ciki). Cire kuma bari tsaya 5 da minti, to, yanki.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 209 |
| Total Fat | 11 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 57 MG |
| Sodium | 92 MG |
| Carbohydrates | 9 g |
| Fiber na abinci | 1 g |
| Protein | 20 g |