Obi ụtọ, obere ihe ọkụkọ na-esi ísì ụtọ abụghị naanị mfe ịkwadebe ma na-atọ ụtọ, ha dị mfe na mmefu ego! A pụkwara iji uzụkọta ọkụkọ zuru ezu mee ihe nchịkwa a, ma ọ bụ jiri 4 kee ọkpụkpụ ọkụ.
Ijere anu ohia a di oke uto ma obu ihe ndi ozo ma o bu ihe ndi ozo kachasi anya gi ma o bu salad maka nri nri ulo a na-echefu echefu. Ntụziaka dị mfe okpukpu abụọ maka nnukwu ezinụlọ ma ọ bụ otu.
Ihe Ị Ga-achọ
- 4 cloves garlic (ezigbo minced)
- 1 teaspoon akwukwo akwukwo oregano
- 1/2 teaspoon nnu nnu
- 1 teaspoon
- chili ntụ ntụ
- 1/4 teaspoon ala cumin
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons
- extra virgin olive oil
- 4 oghere anụ ọkụkọ
- 1/2 iko
- broth chicken (akụkụ mmanya ọcha akọrọ, ma ọ bụrụ na achọrọ)
Otu esi eme ya
- Kpochapu oven na 425 F.
- Nri mmanu a na-esi nri mmiri 9-by-13-by-2-inch ma ọ bụ jiri aka ya dochie ya.
- Gwakọta galik, oregano, nnu, chili ntụ ntụ, cumin, na ose oji n'ime obere efere. Tinye mmanụ olive ma jikọta ya nke ọma. Jiri mgbochi na pestle iji mee ka mpempe akwụkwọ mpempe akwụkwọ, ma ọ bụ tinye ya na ndụdụ.
- Kpochapụ ihe ọ bụla na-abaghị uru na abụba. Debe mpempe ọkụkọ na efere a kwadebere ya ma gwakọta galik garlic na ibe ya.
- Wunye 1/2 iko nke efere ọkụkọ n'ime efere. Ọ bụrụ na achọrọ gị, jiri 1/4 iko mmanya ọcha na-acha ọcha 1/4 iko nke broth chicken.
- Mee ka ọkụkọ na oven dị ọkụ ruo minit 40 ruo 50, ma ọ bụ ruo mgbe ọkụkọ na-edekọ ma ọ dịkarịa ala na 165 F na ihe oriri ọkụ. *
* Iji chọpụta maka ịba ụba, tinye obere ọkụ ọkụ na-eri nri n'ime ọkụ ọkụ, na-adịghị emetụ ọkpụkpụ aka. Dị ka foodsafety.gov, a ghaghị esi anụ ọkụkọ ruo na 165 F.
Ọdịiche
- Kpochapu uzo ugbo na ala cumin. Dịba nnu na 1/4 teaspoon ma gbakwunye 1 1/2 teaspoons nke Cajun ma ọ bụ Creole na-agbanye mmanụ na galik.
- Onye na-agbakwunye na-agbaze butter maka olive mmanụ.
- Bee ihe dị ka 1 1/2 na 2 pound poteto (ma ọ bụ obere ma ọ bụ obere poteto) na carrots atọ 2, jupụta na pasent abụọ nke mmanụ oliv, ma dozie akwụkwọ nri gburugburu ọkụkọ ọkụkọ. Gaa ruo mgbe ọkụkọ na-eme ma poteto dị nro.
Atụmatụ
- Jiri uzommeputa ya na ugbua maka ebe ndi Super Bowl ma obu ndi ozo. Chịkọta ọkụkọ ma jikwa ọkụ na-ekpo ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1307 |
| Ọnụba abụba | 77 g |
| Abụba buru ibu | 21 g |
| Abụba na-enweghị ntụpọ | 33 g |
| Cholesterol | 418 mg |
| Sodium | 802 mg |
| Carbohydrates | 12 g |
| Fri nri | 1 g |
| Protein | 134 g |