Naniʻo Moroccan Flank Steak

Ua hoʻouluʻia kēia kīʻahaʻokoʻa me nā meaʻala maikaʻi nui Moroccan. Hāpai ka mīmuku wai ia mea, akā makemakeʻoe eʻono i kēia kapa a wikiwiki.

Ka mea e pono ai

• 4 paona / 1.8 kilokilo kai
• 1'okila liʻiliʻi
• 1/2 kīʻaha / 120 mL wai wai lemon
• 1/2 kapu / 120 mL kaʻailaʻaila
• 1/2 kīʻaha / 120 mL i hoʻokomoʻia i ka manawa
• 2 punetēpuni / 30 mL ka mīkini paʻakai
• 2 punetēpuni / 30 mL soy sauce
• 1 punetuni / 15 mL kumulāʻau'āina
• 1 punetuni / 15 mL kalo
• 2 teaspoons / 10 mL kahi
• 2 cloves kele
• 1 teaspoon / 5 mL ka maloʻo oregano
• 1 teaspoon / 5 mL turmeric
• 1 teaspoon / 5 mL ka honua
• 1/2 teaspoon / 2.5 mL ka paʻakai moana

Pehea e hana ai

E hoʻopili i nā meaʻai a pau koe ke kāpili pū me ka hui maikaʻi. E kau i ka pūpū o ke kī i loko o kahiʻeke bakasa pāpaʻu aiʻoleʻekeʻeke'ē aʻe me ka marinade no 4 a 6 mau hola i loko o ka firi. Laweʻia nā paepae mai ka marinade a me ka mālama. ʻO kahi hauhi palaoa i ka makemakeʻole (e pili ana i 5 mau minuke ma kēlāʻaoʻao kēiaʻaoʻao). E hoʻonā i ka wai hoʻokūkū i loko o kahi kōmaʻa no 10 mau minuke. Eʻoki i nā koʻi diagonally i nā'āpana lahilahi. E hoʻokahe i ka moana marinade a lawelawe.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	608
Ka nui o ka momona	33 g
Ka momona	10 g
Ka momonaʻole	18 g
ʻO Cholesterol	179 mg
Sodium	544 mg
Nā Carbohydrates	12 g
Fiber Dietary	2 g
Pāmua	65 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.