Nke a na-acha ụtọ na-efe efe na efere, na-agba agba na a ụtọ, strawberry-flavored balsamic glaze, na-amasị dị ka eluigwe zuru ezu na zuru okè maka a nri abalị maka abụọ. Ọ dị nnọọ ka ezigbo ụlọ oriri na ọṅụṅụ ụlọ oriri na ọṅụṅụ, ị ga-ahụ onwe gị na-achọ ịkpọ onye nlekọta ka ị nwere ike izipu gị ekele na onye nri!
Oké osimiri na-adọrọ nnọọ mmasị, ma ọ dị mfe iji sie gị nri, ị gaghị ekwenye ya ruo mgbe i mere ya onwe gị. Ihe nzuzo bụ iji pan dị ọkụ ma ghara ịkwaga scallops gburugburu.
Igha akwukwo ozo bu uzo di mfe iji weputa ihe uto ha. Jiri okwute ogwu maka efere a, dika ichoro ka ohia anu ozo na-aga n'iru.
Mee ka strawberries dịkarịa ala otu awa na-aga n'ihu, ọ bụ ezie na ọtụtụ awa (ruo asatọ) dị mma. Obere ilu nke arugula na-eme ọdịiche dị iche na ihe ụtọ dị ụtọ nke efere ahụ, ma nsị nwa bụ ezigbo ụzọ ọzọ.
Ihe Ị Ga-achọ
- 1/4 iko
- balsamic mmanya
- 1/4 iko iko aja aja
- 3-4 nnukwu strawberries, ịkpụ wepụrụ na sliced (ma ọ bụ quartered)
- 1 tablespoon extra virgin olive oil
- 1/2 iko thinlic sliced shallots
- 6 iko (na-ejighị ya mejupụta) arugula ma ọ bụ akwụkwọ nri epina (nnukwu ịpụ wepụrụ)
- 2 tablespoons grapeseed mmanụ ma ọ bụ mmanụ oliv mmanụ (lee c ook si dee n'okpuru)
- 4
- ihe ọzọ jumbo scallops (U-6 ma ọ bụ U-10)
- 6 ruo 8 nke ogwu (ma ọ bụ ibu) na-adịghị emechi emechi, peeled & deveined
- Nnu nnu nnu ma obu nnu Kosher
Otu esi eme ya
- Na nnukwu efere, kpalite mmanya na shuga ruo mgbe shuga ga-agbaze. N'ogige na strawberries, ekpuchi, na mkpọmkpọ mmiri nke ọ dịkarịa ala otu awa. Wepu ya site na ngwa nju oyi mgbe ị dị njikere ịmalite nri.
- Kpoo mmanu mmanu na-esiteghi na-acha odo odo na akwa skillet n'elu ikpo oku. Gwakọta shallots ruo mgbe ị gwụla, wee tinye akwụkwọ ma gbanwee ruo mgbe agwakọtara ya. Richaa nanị otu minit ma ọ bụ abụọ ruo mgbe epupụta niile na-acha akwụkwọ ndụ. Wepu elu na onye na-edozi ma na-ekpo ọkụ. (Lee ihe ndetu ederede n'okpuru)
- Ghichapu ahihia na ahihia ma jiri nnu ncha . Kpoo skillet ma ọ bụ ihe mgbochi na-eme ka ọ dịkwuo ala-nnukwu okpomọkụ ruo mgbe ọkụ. Tinye grapeseed ma ọ bụ mmanụ oliv mmanụ, ka mmanụ kpoo oge, jiri nlezianya gbakwunye scallops na oporo (a ga-efesa ụfọdụ.)
- Kwee akwukwo ohia nke ihe dika 1 nkeji kwa uzo ruo mgbe o buru oke. Wepu ma kpoo ọkụ. Ebugharịla ihe nkedo ruo mgbe ị ga - ahụ ihu na-acha aja aja nke na - agbanye ala (ihe dị ka 2 ruo 2 1/2 nkeji.) Jiri nlezianya bulie otu ihe - ọ bụrụ na elu nwere àgwà mara mma caramelized, gbanwee ya.
- Nri maka obere oge ọzọ ruo mgbe isi ala na-eto ma ghara ikwusi ike. (Lee ihe ndetu ederede n'okpuru) Wepụ scallops ma nọgide na-ekpo ọkụ.
- Kpochapu pan, wee tinye strawberries na mmanya. Wepu strawberries mgbe a kpochara ha ọkụ site na (ihe dị ka sekọnd 30) ma kwe ka balsam ahụ na-esi nri dị mkpirikpi ruo mgbe ọ ga-eme ka ọ bụrụ nke ọma.
- Iji jee ozi, tinye akwụkwọ ndụ akwụkwọ ndụ na efere, n'elu ya na scallops, ahịhịa, na strawberries, ma mee ka nkwụsị balsamic ahụ kwụsị na scallops na ogwu.
Ntuziaka Cook
- Iji mee ka ihe niile na-ekpo ọkụ mgbe ị na-esi nri, tinye oven gị na ebe kachasị ala tupu ịmalite. Ukwu maka efere oku, kwa.
- Ị nwere ike ịchọta scallops na mmanụ 50/50 nke mmanụ ma mee ka bọta ghọtara maka ekpomume ọzọ. (Ejikwala mmiri ara ehi, ma, mmiri ara ehi nke mmiri ara ehi nwere ike ịgba ọkụ ma mee ka ọ bụrụ ihe ọjọọ.)
- A na-eme ka scallops dị njikere mgbe ha dị ọcha n'akụkụ abụọ. Enwere ike ịnwe oyi akwa dị ala n'etiti, ma echegbula onwe ha: ha ga-anọgide na-esi nri sitere na okpomọkụ mgbe ị na-ewepu ha na pan ma bụrụ ndị dị nro.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 520 |
| Ọnụba abụba | 22 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 15 g |
| Cholesterol | 105 mg |
| Sodium | 633 mg |
| Carbohydrates | 60 g |
| Fri nri | 12 g |
| Protein | 27 g |