Qodobkaan oo loogu talagalay Taco-Rubbed Flank Steak wuxuu helayaa shahaadada oggolaanshaha ee wadnaha wadnaha Mareykanka. Cabbitaanka tafaariiqda ee Mexicansan ee dhaqameed ayaa lagu rusheeyaa hilibka qulqulka , kaas oo markaa la gooyo ama la nadiifiyo.
Ma aha wax la yaab leh in Ururka Wadnaha Maraykanku uu leeyahay muuqaal duufaan ah oo ku jira qariidadan. Hilibka digaagu wuxuu leeyahay dufan aad u yar, laakiin waa mid ka mid ah hilibka hilibka lo'da. Laakiin waxaa jira siyaabo aad ku heli karto arintaas. Marinating waxay kaa caawineysaa in aad hilib u bixisid hilibka oo aad bixiso dhadhan fiican. Waxaa muhiim ah in aanad ka badnayn hilibka digaagga marka qashin ama qaxwada. Caddadka saddexaad waa in la jeexo dhammaan hadhuudhka si loo yareeyo calaamadaha saboolka ah ee ka mid ah cutubkan hilibka.
Bariiska Mexican iyo digirta waxay sameeyaan saxan yar oo dufan leh, laakiin, waa in la ogaadaa, ma hubo inaysan ku yarayn carbohydrateska. Haddii qandhadu ay ku jirto liiska cunno-diidmada, saladh yar oo yaryar waa inay sameeyaan si wanaagsan.
Waxa aad u Baahantahay
- Wixii Rubuc :
- 2 qaado qaado budada budada ah
- 2 shaambe shinbir ah
- 1 qaado oo qallalan la qalajiyey (qallajiyey)
- 1/2 ilaa 1 qaado oo cayriin ah cayriin
- 1/2 qaado shaaha
- 1/2 qaado sonkor ah
- Wixii Steak:
- Casiirka 1 lime dhexdhexaad ah
- 2 rodol oo hilib dillaac ah (dhammaan dufanka la arki karo)
Sida loo sameeyo
- Kuleylka kuleylka sare ama kuleylka kuleylka sare.
- Samee xoqida: ku rid baaquli yar, 2 xabbo kareem oo budada ah, 2 qaado shinbiri ah, 1 qaado oo la qalajiyey oregano, 1/2 ilaa 1 qaado oo cayenne cayriin, 1/2 qaado oo cusbo ah, iyo 1/2 qaado oo sonkor ah.
- Tuuji juuska of 1 lime dhexdhexaad ah garbaha daaqada iyo xoq khudradda hilibka. Ku dhaji dhar siib isku dar ah.
- Grill steak or broil 5 ilaa 6 inji oo kuleyl ah ilaa kuleylka la rabo (qiyaastii 5 daqiiqo dhinaca dhinac kasta oo dhexdhexaad ah illaa 15 daqiiqo dhinac kasta oo si wanaagsan loo sameeyo).
> Isha: " American Heart Association Cuntooyinka " (Clarkson Potter / Publishers). Ku daabacan fasax.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 462 |
| Total Fat | 20 g |
| Fatuurad la ruxay | 8 g |
| Fat | 8 g |
| Kolestarool | 179 mg |
| Sodium | 244 mg |
| Carbohydrateska | 6 g |
| Fiber diirran | 2 g |
| Protein | 64 g |