Nke a na-esite n'ọkụ na-eme ka ọ dị obere. Ihe na- esi ísì ụtọ na- agbakwunye ọgaranya n'ebe ndịda ọdịda anyanwụ. Na efere a ga-aga nke ọma na akwukwo nri ma ọ bụ poted grilled.
Ihe Ị Ga-achọ
- 2 ruo 3 pound (900 ruo 1300 g) ụtụ-tip ọnụ
- 2 tablespoons (30 mL) ala cumin
- 2 tablespoons (30 ml)
- mmanụ olive
- 1 tablespoon (15 mL) minced garlic
- 2 teaspoons (10 mL) ala coriander
- 2 teaspoons (10 mL) nnu nchara
- 1 teaspoon (5 ml) paprika
- 1/2 teaspoon (2.5 mL) ose cayenne (nhọrọ)
- 1/2 teaspoon (2.5 mL) ose oji
Otu esi eme ya
1. Gwakọta ngwa nri na mmanụ olive na ịgwakọta nnukwu efere. Mee ncha na-adịghị emetụ ya na anụ ahụ ma gwakọta ya. Debe ya n'akpa akpa ọ bụla site na awa anọ ruo n'abali.
2. Gwachaa ihe na-eme ka ị na-agagharị ma na-atụgharị ihe na-agagharị na ya. Ejiri ebe a na-eche nche na ebe a na-eche na nnukwu okpomọkụ maka nkeji iri abụọ. Belata okpomọkụ na ọkara-elu maka oge fọdụrụnụ oge nri ma ọ bụ mgbe okpomọkụ dị n'ime dị n'etiti 150 na 165 degrees F / 65 ruo 75 degrees C.
3. Kwe ka anụ ahụ zuru ike maka nkeji iri na ise tupu ị gịchaa ya.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 461 |
| Ọnụba abụba | 25 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 13 g |
| Cholesterol | 169 mg |
| Sodium | 899 mg |
| Carbohydrates | 2 g |
| Fri nri | 0 g |
| Protein | 56 g |