John Myers
Contents
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Izithako
I-Espresso rub
- 4 tsp Ikumin egcadiweyo
- 2 tbsp Iimbotyi zeespresso ezigcadiweyo ezimnyama
- 2 tbsp Chili umgubo
- 2 tsp Umgubo wepaprika oswiti
- 2 tsp Ityuwa yolwandle erhabaxa
- 2 tsp Ipepile emnyama evela kwilitye
- 2 tbsp iswekile emdaka
I-marinade
- 5 tbsp Isosi yesoydi
- 2 tbsp iswekile emdaka
- 3 tbsp Iviniga yewayini yerayisi
- 2 tbsp I-oil yeSesame
- 3 IPc. Iiclove zegalikhi zicinezelwe
- 1,5 tbsp Ijinja egayiweyo
- 1,5 tsp Isosi yeChili (Sambal Oelek)
- 100 g I-anyanisi yasentwasahlobo entsha, inqunywe
- 4 tbsp I-coriander eqoshiwe
Isaladi yeetapile zelizwe
- 1,5 kg Iitapile ezimanzi
- 300 g I-paprika eyosiweyo
- 100 g Itswele elibomvu elivundiweyo
- 1 iqela Iparsley entsha egudileyo
- 4 tbsp imayonnaise
- 2 tbsp Lwesinaphi seDijon
- 2 tbsp Imostade irhabaxa
- ITyuwa kunye nepepper
Umbona osesiqhameni
- 5 IPc. Umbona osesiqhameni
- 1 tbsp Chili umgubo
- 6 tbsp imaple syrup
- 2 tbsp Isosi yesoydi
- 1 IPc. Ijusi yekalika kunye ne-zest
imiyalelo
- Susa amanqatha amaninzi kunye nee-tendon kwi-flank steak kwaye uhlukanise zibe ngamaqhekeza ama-2 alinganayo. Gaya kakuhle izithako ze-espresso rub kwi-spice grinder. Ukuba awufumani ikumin egcadiweyo okanye iimbotyi zekofu, unokuzosa ngokwakho epanini. Gcoba i-rub kakuhle kwiqhekeza lokuqala le-flank steak kwaye uyeke ukuma efrijini iiyure ezimbalwa kwingxowa yesikhenkcisi. Xuba izithako ze-marinade kakuhle kwaye uyivumele inyuke efrijini kunye neqhekeza lesibini lenyama kwisikhwama sefriji.
- Kwisaladi yezambane, hlambulula iitapile okanye ucoce kakuhle ukuba ukhetha ngesikhumba. Ubilise amazambane, uvumele ukuba upholile kwaye unqumle kwiinqununu ezinkulu. Gweba i-bell pepper, i-parsley kunye ne-anyanisi kwaye ubeke eceleni. Ukuba awufumani itswele elibomvu elivutshiweyo, unokuzenzela ngokulula. Gcoba i-anyanisi kwaye uthele isitokisi esibilisayo seviniga ebomvu, ityuwa, iswekile kunye nembewu yemostade phezu kwabo.
- Hlanganisa i-mayonnaise kunye neentlobo ezimbini zemostade kunye nesitokisi esincinci se-anyanisi ukwenza ukugqoka. Ngoku udibanise ngokucophelela amazambane kunye nezinye izithako. Ukuba iifatata zisafudumele, ukugqoka kuya kungena ngcono.
- Pheka kwangaphambili umbona omtsha kwi-cob. Xuba zonke izithako ze-marinade kwaye uvumele umbona kwi-cob enyukayo kwiiyure ezingama-1-2. Gcoba nge-marinade kwakhona kwaye kwakhona xa utshisa.
- Thatha i-flank steaks ngaphandle kwefriji 1-2 iiyure kwangaphambili kwaye uzizise kwindawo yokushisa. Yizisa i-grill kubushushu obuhle kunye nefry de i-crispy malunga nemizuzu emi-5 kwicala ngalinye, kuxhomekeke kubukhulu. Emva koko tsala i-steaks kubushushu obungathanga ngqo kwaye uvumele ukuba bapheke. Yiguqule rhoqo ukuze ijusi yenyama isasazwe ngokulinganayo. Emva koko vumela ukuba uphumle imizuzu eyi-10 phantsi kwe-aluminium foil. Sika ube ziziqwenga ezibhityileyo ngapha kweenkozo kwaye usebenze kunye nombona kwisikhwebu kunye nesaladi yetapile.
isondlo
Ukukhonza: 100gI khalori: 144kcalIiCarbohydrate: 18.8gIprotheni: 3.3gAmafutha: 6g
