A na-agbazi nwa atụrụ a na-esi ísì ụtọ ma na-eje ozi na mmanya na-acha ọbara ọbara na ogwu pan. Jiri ezigbo mmanya na-acha uhie uhie maka ihe oriri, ma jiri ọgwụ ọhụrụ ma ọ bụrụ na o kwere omume.
Nwa atụrụ a na-eme nri pụrụ iche maka oge pụrụ iche. Jiri ya na poteto ndị a na-egwupụta ala na steamed ma ọ bụ akwụkwọ a ṅara n'ọkụ. Achịcha Brussels na-epulite ma ọ bụ steamed green agwa bụ nhọrọ magburu onwe ya.
Ihe Ị Ga-achọ
- 2 racks nke atụrụ
- Nnu nnu na ohuru n'ala oji oji (ka o rie)
- 2 tablespoons mmanụ oliv
- Ihe Nri Red Wine:
- 1/4 iko yabasị ma ọ bụ shallot (chopped chopped)
- 1 cup mmanya-acha ọbara ọbara (dịka, pinot noir, cabernet sauvignon, ma ọ bụ merlot)
- 1 teaspoon minced rosemary epupụta (ma ọ bụ banyere 1/4 teaspoon nke crumbled Fikiere rosemary)
- 1/2 teaspoon minced thyme epupụta (ma ọ bụ a dash nke ahihia akwukwo thyme)
- 1 teaspoon chives (chopped)
- 1 cup beef stock (ọkacha mma unsalted ma ọ bụ obere sodium)
- 1 ruo 2 tablespoons butter
- Nnu nnu na ohuru n'ala oji oji (ka o rie)
Otu esi eme ya
- Ọkụ ọkụ na 400 F (200 C / Gas 6).
- Wụsa nwa atụrụ ahụ na nnu na ose. Oliv mmanụ olive na nnukwu skillet dị arọ - ọkacha mma na oven-safe skillet - na-ajụ-elu okpomọkụ. Na-eme ka nwa atụrụ dị na skillet, na-egbute anụ. Chota nwa aturu ahu ruo mgbe edoro ya uzo n 'uzo obula, ikwe ka ihe ndi ahu na akwado ibe ha.
- Nyefee skillet gaa na oven ma kụọ nwa atụrụ ahụ maka ihe dị ka minit 20 ruo 30. *
- Wepu ihe ndozi ya na efere efere, tinye ya ya na mpempe akwụkwọ, ma kpoo ọkụ.
- Tinye skillet n'elu ikpo ọkụ ma gbakwunye shallot ma ọ bụ eyịm ka ọ bụrụ ọkpụkpụ. Ọ bụrụ na ọ dị mkpa, tinye otu tablespoon ma ọ bụ abụọ mmanụ olive. Cook, edemede, maka 3 ruo 4 nkeji, ruo mgbe obi dị nro. Tinye mmanya na ahihia; obụpịa ruo mgbe mmanya ahụ belata ihe dị ka ụzọ abụọ n'ụzọ atọ. Tinye anụ anụ ahụ ma nọgide na-esi nri na-ekpo ọkụ ruo mgbe ị belata ruo ihe dị ka 3/4 iko. Tinye bọta; nwuo.
- Nri na oge ya na nnu na ose. Na-efe nri na nwa atụrụ. Na-eme ihe dị ka iko 3/4.
- Na-etozi nwa atụrụ na-eje ozi na mmanya na-acha uhie uhie.
* Obere okpomọkụ kachasị mma nke USDA maka nwa atụrụ bụ 145 F ma ọ bụ 160 F maka nwa atụrụ. Ọnọdụ ahụ ga-abụ ọkara-nke ọma. Ọ bụrụ na ịchọrọ ọnọdụ dị iche iche, ebe a bụ onye na-eduga na okpomọkụ (tupu oge ezumike ọ bụla):
- Obere: 115 F ruo 120 F
- Obere obere: 120 F ruo 125 F
- Ọkara: 130 F ruo 135 F
- Ọdịdị nke ọma: 140 F ruo 145 F
- Emere nke ọma: 150 F ruo 155 F
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 543 |
| Ọnụba abụba | 37 g |
| Abụba buru ibu | 15 g |
| Abụba na-enweghị ntụpọ | 17 g |
| Cholesterol | 140 mg |
| Sodium | 377 mg |
| Carbohydrates | 4 g |
| Fri nri | 0 g |
| Protein | 35 g |