ʻO ka'akena Flank kahi'āpana kūponoʻole o nā meaʻai e pono ai ka hoʻokeleʻana. ʻO ke marinade lemon-karika kahi mea e hoʻoulu ai i kaʻiʻo me nā mea hana. Ua hoʻokomo wau i kekahi mauʻano o ka marinade ma lalo nei, e like me'Asake Aʻo, Barbecue, Kālical Fresh Thyme, a me Spard Mustard.
Ka mea e pono ai
- 1 (1 1/4-paona)
- ʻo ka pīpī pīpī pīpī, kāpiliʻia o nā momona
- 1/2 kīʻaha hou
- wai lemon
- 2 aila puna 'aila aiʻole kaʻaila hinu
- 1 ka'eneʻena ka'eliʻona i ka paʻakai hou
Pehea e hana ai
- Ma ka hoʻohanaʻana i ka pahiʻoi, e helu i nāʻaoʻaoʻelua o ka'ōpū o ke kua i loko o kahi hōʻailona diamond, eʻokiʻole i ka hohonu ma mua o ka 1/8 inihi.
- I loko o kahiʻeke piha kūʻai 1-gallon zipper-loke, hoʻohui i ka wai lemon, kaʻaila, a me ke kāleka. E hoʻouka i kaʻai. E hoʻopau i kaʻeke, e kīki i ka lewa, a huli i ke kapa komo. E kaomi i loko o ka pahu hauʻaka ma lalo o 2 mau hola, aiʻole i 6 mau hola.
- I ka wā e hoʻomaka ai e lawelawe, e wela i ke kinoea i ka mean-high, e hoʻomākaukau i kahi ahi āpau-wela wela a hiki i ka lapalapaʻana o ke ahi i ka lehu maʻemaʻe, aiʻole ka mahana wela.
- Wehe i kaʻanaka mai keʻeke a kāpīpī ma nāʻaoʻaoʻelua me ka pepa. Grill a iʻole broil 4 i 6 'īniha mai ke kumu wela no 5 a 7 minuke ma kēlā me kēiaʻaoʻao no ka mea maʻamau. (Mai hoʻoulu i ka puʻupuʻu aiʻole kaʻoki o ke kai.)
- E hoʻoneʻe i kahi kalo i kahi papaʻokiʻoki a kū i 5 mau minuke ma mua o ka paʻiʻana. Eʻokiʻoki i nā'āpana diagonal ma luna o ka palaoa. No nā'āpana likeʻole, e paʻa i ka pahi i aneane like me ka meaʻai. E lawelawe koke.
Nāʻano hoʻohālike
- KāpenaʻIkeʻAlaʻAlaʻAna-Kāleʻele: I loko o kahiʻeke 1-gallon zipper-lock food, 1/4 cup soy sauce, 1/4 cup sherry sherry or vermouth, 2 punetēpē kaʻaila sameame Ahia, 2 punetēpē kahiʻala āpau, 1 punetēpē. kaʻaila aila, 2 teaspoons i hoʻonaniʻia i ka'ōniu hou, a me nā kāpena nuiʻeleʻeleʻelua. E hoʻoulu i ka steak, marinate, a me ka kuke e like me ke kuhikuhiʻiaʻana.
- Kālepa'Āina Pīpī: I loko o kahiʻeke 1-gallon zipper-loke, kāpili 1/2 kīʻalo kēmato kaomi, 2 punetēpēʻeleʻele aiʻole nā molassesʻeleʻele, 2 punetēpē puna puna, 1 1/2 punetēpō cider winika, a me 1/2 kapēpē me ka mūmū. E hoʻoulu i ka steak, marinate, a me ka kuke e like me ke kuhikuhiʻiaʻana.
- Mākī Pākuʻi: Ke kīʻaha 1-gallon zipper-loke i ka pahu meaʻai, hui pū me ka 1/3ʻaila aila, 2 punetēpē i ka vīnega waina waina, 1 punetēpu o ka laukaʻakai hou, 2 punetēpu o ka laume hou hou. E hoʻoulu i ka steak, marinate a kuke e like me ke kuhikuhiʻiaʻana.
- Pono ka'ōpenaʻohe pono i loko o kaʻeke 1-gallon, kāwili 1/3 kaʻailaʻaila, 2 punetēpē soy sauce, 1 punetēpē Kaʻina o Worcestershire, 2 teaspēpona Meadona kaona, a 1 teaspoon paʻi paʻiʻulaʻula. E hoʻoulu i ka steak, marinate a kuke e like me ke kuhikuhiʻiaʻana.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 380 |
| Ka nui o ka momona | 22 g |
| Ka momona | 6 g |
| Ka momonaʻole | 12 g |
| ʻO Cholesterol | 127 mg |
| Sodium | 90 mg |
| Nā Carbohydrates | 3 g |
| Fiber Dietary | 1 g |
| Pāmua | 42 g |