Hoʻopihaʻia kēia'ōhinu'ōhinu no ke broil o Lākana i loko o ka waina maikaʻi a me ka pīpī vine balsamic. Inā makemakeʻoe e hoʻolilo i ka meaʻoiaʻiʻo e hoʻohana i kahi kahi kai .
Ka mea e pono ai
- 2 nā onioni kāleka nui, minced
- 1/2 pākeke (7.5 mL) ka paʻakai moana
- 1/2 kapu (120 mL) wainaʻona maloʻo
- 1/4 kapu (60 mL)
- balsamic vinegar
- 1/4 kapu (60 mL) kaʻaila sodona soy sauce
- 1 punetune (15 mL) ka meli
- 1 teaspoon (5 mL) ka lepoʻeleʻele pepaʻeleʻele
- 1 teaspoon (5 mL) Ka lole o Worcestershire
- 2 paona (900 g)ʻohu wīwī kiʻekiʻeʻo London - 1 1/2-iniha lahilahi
Pehea e hana ai
1. E hoʻohui i nā mea wai a pau o ke kai moana, e hui me ka maikaʻi e hoʻopau i ka paʻakai. I loko o kekahi pēke ulaula hana hana i hanaʻia me ka broil London me ka marinade. Ka pahu baʻa, kaomiʻana i ka eaʻoi. ʻO Marinate, keʻano liʻiliʻi, e huli i kekahi manawa, no 4 a 6 mau hola.
2. E hoʻomākaukau i kaʻene. E lawe i ka mahu mai ka marinade, e hoʻokuʻu i ka pupuhi nui, a me kaʻaila ma luna o kaʻaila i hoʻouluʻia he 5 a he 6'iniha ma luna o nā lanahu ahi, no ka 8 a 10 mau minuke ma kēlāʻaoʻao a me kēiaʻaoʻao.
3. E hoʻokuʻu i ka steak i kahi papa eʻoki ai , e uhi me ka pāpale a kū i 10 mau minuke ma mua o ke kaha kiʻiʻana. Eʻokiʻoki i ka palaoa.
4. Inā makemakeʻoe i kahi kānana lawelawe no ka broil o Lākana, e pālua i ka pāpale waiunu. E kau i ka hapalua me kaʻiʻo e marinate. E kau i ka hapalua i loko o kahi liʻiliʻi liʻiliʻi a lawe mai i kahi kiʻekiʻe. E ho'ēmi i ka mahana a melahi no 8 mau minuke ma kahi wela wela. Kau pinepine. E nānā no ka puhi a hoʻonā i ka wela. Pono ka miki e emi iho i kaʻaʻahu i ke kua o kahi puna. Wehe i ka wela a hoʻomaʻamaʻa i ka mahana me ka mea i kāluaʻia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 466 |
| Ka nui o ka momona | 15 g |
| Ka momona | 5 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 172 mg |
| Sodium | 1,951 mg |
| Nā Carbohydrates | 11 g |
| Fiber Dietary | 1 g |
| Pāmua | 64 g |