Nke a bụ ụkwụ na-agbagharị agbagharị nke nri nwa atụrụ na nri marinade nke na-agbakwụnye ekpomeekpo na nri na-ekpo ọkụ. Na marinade na nkwadebe na-eweta ụkwụ zuru oke, nke na-enweghị ọkpụkpụ nke dị mma maka mgbakọ ezinụlọ ma ọ bụ ememme ezumike.
Ihe Ị Ga-achọ
- 1 ọkpụkpụ nwa atụrụ
- 1 cup mmanụ olive
- 1 cup mmanya ọcha
- 3 tablespoon balsamic vinegar
- 1/2 iko ihe ọṅụṅụ lemon
- 6 cloves garlic
- 1/4 iko ọhụrụ pasili (chopped)
- 2 teaspoons nnu
- 1 1/2 teaspoon
- paprika
- 1 teaspoon coriander ntụ ntụ
Otu esi eme ya
- Beechapụ abụba si na ụkwụ nwa atụrụ. Mee omimi miri isii n'ime nwa aturu ma tinye otu ogwu nke ogwu n'ime olulu obula. Debe ya iji mee ka ọ banye na okpomọkụ.
- Gwakọta ihe ndị ọzọ dị na nnukwu iko ma ọ bụ iko plastik. Tinye nwa atụrụ na-abaghị uru n'ime nnukwu efere buru ibu. Wunye ọkara nke marinade n'elu, jide n'aka na atụrụ dị mma. Debe ọkara nke marinade maka basting. Na-ekpuchi eriri plastik ma debe na friji maka awa 6 ruo 12, na-agbanye oge ọ bụla.
- Ngwurugwu ihe ubi. Mee ka nwa atụrụ na-agagharị n'elu ya ma tinye ya na imi. Belata okpomọkụ na ala. Nri maka awa 2, na-eji mmiri edozi edozi ọ bụla ọkara awa.
- Ozugbo nwatakịrị rutera njedebe a chọrọ (n'etiti 145 F ruo 160 F, dabere n'otú o siri mee ma ọ bụ mee nke ọma na ịchọrọ ya), wepụ ya na okpomọkụ, tinye ya na nnukwu osisi ntụcha na tent na-enweghị ntụpọ. Mee ka anụ zuru ike maka minit 5 ruo 7 tupu ị slicing.
- Bee n'ime mpekere dị mkpa. Jirinụ akụkụ ndị kacha amasị gị.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 373 |
| Ọnụba abụba | 34 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 22 g |
| Cholesterol | 32 mg |
| Sodium | 616 mg |
| Carbohydrates | 7 g |
| Fri nri | 1 g |
| Protein | 10 g |