Wannan girke-girke ne don dama uku barkono bushe rubbed London Broil ( flank steak ). Dole ne ku buƙaci wannan zafi da azumi kuma kada ku yi watsi da shi.
Abin da Kayi Bukatar
- 3 fam / 1.3 kg flank nama
- 1 tablespoon / 15 ml lemun tsami barkono
- 1 tablespoon / 15 ml tafarnuwa foda
- 1 1/2 teaspoons / gishiri
- 1/2 teaspoon / 2.5 mL barkono barkono, ƙasa mai kyau
- 1/4 teaspoon / 1.25 ml barkono cayenne
- 1/4 teaspoon / 1.25 ml paprika
Yadda za a yi shi
Hada kayan yaji a cikin wani kwanon rufi mai zurfi don isa London Broil. Cunkuda dumil tare da yayyafi mai yayyafi kuma rufe kwanon rufi tare da filastik filastik. Ajiye a cikin dakin da zafin jiki na kimanin 2-3 hours ko frigerate na dare. Nama zai yi kama da rigar. Pat ya bushe amma kada ka cire rub. Girasar gas mai zurfi a tsawon minti 10. Rage zafi zuwa matsakaici kuma sanya nama a tsakiyar ginin. Rufe murfin da ginin tsawon minti 5; juya nama da kuma gura don karin minti 5 don matsakaici-rare.
Cook wasu 'yan mintoci kadan idan ka fi so kajin ku. Yi amfani da takalma. Kada ku katse nama tare da cokali mai yatsa, don kiyaye jinsin. Don cike da gauraye na kwalaye, fara dusashin wuta kuma bari a ƙone zuwa launin toka mai haske. Gyaran wuri kamar 6 inci daga coals. Ci gaba kamar yadda aka sama.
Da zarar gurasar London ta dafa don soyayyar son zuciya, cire daga zafin rana kuma bar hutawa na minti 5 kafin slicing. Yi aiki tare da gefen da kuka fi so.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 334 |
| Total Fat | 14 g |
| Fat Fat | 6 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 134 MG |
| Sodium | 532 MG |
| Carbohydrates | 2 g |
| Fiber na abinci | 0 g |
| Protein | 47 g |