Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 283
Amafutha - 12g
I-Carbs - 5g
Amaprotheni - 38g
Ingqikithi Isikhathi esingama-30
Prep 20 min , Pheka iminithi engu-10
Ukukhonza ama-fajitas ama-5
Ngaphambi kokuba ubuze, yebo, kukhona i-soy sauce kule recipe (ngibheka ukuthi "isithako semfihlo"). Ngathola umqondo eminyakeni edlule lapho ngicela umpheki endaweni yokudlela yaseMexico mayelana nama fajitas akhe amakhulu, ngakho ngizizwa ngiphephile. I-skirt steak iyendabuko, kepha ungasebenzisa noma iyiphi inyosi oyithandayo, noma isifuba esingenalutho esingenalutho. Ngivame ukusebenzisa ama-anyanisi aluhlaza ukugcoba (ungathola okuningi ama-carbs afanayo, kanye ne-fibre ngaphezulu) kodwa anyanisi ovamile uma ngibenza ku-skillet. Ulwazi lokulunga lubalwa ngokusebenzisa i-steak ngaphandle kwe-tortilla.
Izithako
- 1.5-2 lbs. i-skirt steak (noma enye inyama yenkomo noma yenkukhu kalula ihlukaniswe)
- 1 anyanisi ophakathi (oqoshiwe), noma ophakathi kwengu-15
- ama-scallions (anyanisi aluhlaza)
- 2 enkulu
- I-pepper ye-Bell (enqotshiwe)
- 1/4 indebe ye-soy sauce
- 1/4 indebe ijusi likalamula
- 1 tsp. i-chili powder
- 2 tbsp. amafutha
Ukulungiselela
1. Hlanganisa i-soy sauce, ijusi likalamula, i-powder, namafutha. Uma ukugcoba, gcina izipuni ezimbalwa ngaphandle kokugxila ngemifino.
2. Hlanganisa inyama ibe ngu-1/2 inki tincetu. Uma usebenzisa i-skirt steak, i-steak, noma enye inyama enohlamvu olucacile (imigqa ehamba enyameni), qiniseka ukuthi unquma ngokulinganisa okusanhlamvu , noma uzobe uhlafuna isikhathi eside kakhulu. (Cabanga ngalokhu - ufuna ukwakha amafayili ambalwa, hhayi ambalwa amade.) Ngcono nakakhulu: ube nomthengisi emakethe wangakini usike inyama yakho-yebo, bayokwenza!
3. Uma upheka esikhwameni, faka yonke into ndawonye ngesitsha noma esikhwameni seplastiki (uhlobo lwe-zip lusebenza kahle). Uma ugcoba, shayela inyama kanye nemigodi eceleni. Ngisho nemaminithi ambalwa asiza, amahora angu-2 aphezulu.
4. Uma usebenzisa i-grill, shayela i-grill kuze kushise. Qiniseka ukuthi i-grill ihlanzekile futhi isula phansi ngamafutha. Bese ukhipha ama-marinade emzimbeni nasemifinjini bese u-grilla-kuzothatha imizuzu embalwa kuphela. Ngiyakuthanda ukusebenzisa i-topper grill topper noma ibhasikidi yemifino.
5. Ukupheka ku-skillet (okungcono noma ukuphosa insimbi, hhayi ukukhishwa kwesikhumba), ukupheka inyama kuqala (kuyoba cishe ithathe amaqoqo amabili, kuye ngokuthi i-pan yakho). Engeza amafutha amancane ku-skillet bese uwutshisa kakhulu (amafutha azoshisa). Uma ungayitholi ngokwanele (noma udla inyama eningi kakhulu), inyama iyothatha indawo esikhundleni sokuthi ibhonce. Uma inyama ibhontshisiwe, susa bese wengeza ama-veggies. Lapho beqala ukunciphisa, buyisela inyama ku-skillet ukuze ushise.
6. Khonza nge-salsa, ukhilimu omuncu, i-cilantro (uma ufisa) kanye ne- guacamole . Uma ama-tortillas aphansi-atholakalayo, lokho kuhlanganisa okuhle, kodwa imfoloko isebenza kahle.