John Myers
Okuqukethwe
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Izithako
- 2 I-Rump steaks - cishe. 150g
- 1 iwolintshi
- 2 Anyanisi wasentwasahlobo
- 2 tbsp Amafutha e-Olive
- 1 tbsp I-Worcestershire sauce
- 1 iphakethe Irayisi yokusanhlamvu
- 2 tbsp Upelepele ophuzi
- 2 tbsp Upelepele obomvu
- 2 tbsp Uphizi oqandisiwe oluhlaza
- 3 Ihlamvu le-bay
- 3 Izinhlamvu ze-Allspice
- Usawoti wewayini elibomvu
- Upelepele onemibala
Imiyalelo
- Geza iwolintshi kahle ngaphansi kwamanzi ashisayo bese womisa. Geza futhi womise ama-steaks. Hlanza uhhafu wekhasi lewolintshi ube yimicu emihle usebenzisa uziphu elikhuhluziwe. Hlukanisa i-orange bese ukhama ngaphandle kwejusi.
- Vumela amafutha ashise kakhulu futhi gazinga ama-steaks imizuzu engu-3 - 5 ohlangothini ngalunye (kuye ngokuthi ufuna ukupheka kanjani). Khipha, engeza usawoti kanye nopelepele bese ushiya ukuze uphumule ku-foil yesiliva. Sika u-anyanisi omhlophe ube ngama-cubes, oluhlaza ube ngamasongo e-oblique. Gcoba okumhlophe emafutheni asele bese uwagcoba ngejusi yewolintshi.
- Manje inkathi nge-Worcester sauce, usawoti kanye nopelepele. Ngesikhathi esifanayo, pheka irayisi emanzini anosawoti nge-allspice namaqabunga e-bay, susa esikhwameni bese uxuba nemifino. Zifudumeze futhi isikhashana.
- Ngaphambi nje kokukhonza, engeza i-orange zest kanye namasongo ka-anyanisi oluhlaza ku-sauce, kanye nejusi elakhiwe ku-foil. Khonza ama-steaks ngerayisi yemifino kanye ne-orange sauce.
Nutrition
Ukusebenzela: 100gAma-calories: 245kcalAmakhabhohayidrethi: 8gAmaprotheni: 2.5gAmafutha: 22.7g
