Nchikota nke ihe omimi nke lemon, mmanu olive, galik, na akwukwo ahihia na akwukwo ogwu oku ndia bu ebe umu anu oku acha.
Ebe obibi anụ ọkụkọ na-enye nri dị mma maka nri ezinụlọ kwa ụbọchị, ma ọ bụ mee ya maka nri abalị nke Sunday. Na-arụ ọrụ na nri ma ọ bụ poteto a ṅara n'ọkụ na broccoli steamed ma ọ bụ salad.
Ihe Ị Ga-achọ
- Ihe ọṅụṅụ nke 2 lemons, ihe dị ka 5 ruo 6 tablespoons
- 1/3 iko mmanụ olive na-esiteghị na ya
- 1 teaspoon ahihia akwukwo thyme
- 1 teaspoon akwukwo pasili
- 1 teaspoon
- Nri Creole
- 6 cloves garlic, chopped
- 3 1 / 2-4 pound paini (bee n'ime ebe)
- 1/4 teaspoon nnu kosher (ma ọ bụ ka o rie)
- 1/4 teaspoon ala nwa ose (ma ọ bụ ka o rie)
Otu esi eme ya
- Okpomọkụ ọkụ na 375 F.
- Gwakọta ihe ọṅụṅụ lemon, mmanụ oliv, herbs, ihe siiri, na garlic.
- Wụnye ọkụkọ na nnu na kosher.
- Jupụta ọkụkọ na ngwakọta mbụ; ndokwa na pan.
- Rie maka ihe dị ka 1 1/2 awa, na-agbanye ihe dịka ọkara. Mgbe ọkụkọ na-esi nri nke ọma, ihe ọṅụṅụ ga-agba ọsọ mgbe a tụrụ ya na ndụdụ.
Atụmatụ
Otu esi egbutu otu ọkụ ọkụ: Site na mma dị nkọ, kewaa ụkwụ (na apata ụkwụ) site na ọkụkọ ruo mgbe ị hụrụ oghere mkpuchi.
Bee site na oghere hip iji wepu ụkwụ. Na-esote, bepụ ma wepụ ọkpụkpụ. Gbanye ma ọ bụ ghaa ya ka ọ jiri na ngwaahịa n'ọdịnihu. Dichaa n'etiti etiti ara iji mee ka obi abụọ gbawara agbawa. I kwesịrị inwe ebe anọ: ụkwụ abụọ zuru oke na agbawa abụọ dị iche iche na nku.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1276 |
| Ọnụba abụba | 79 g |
| Abụba buru ibu | 19 g |
| Abụba na-enweghị ntụpọ | 37 g |
| Cholesterol | 380 mg |
| Sodium | 508 mg |
| Carbohydrates | 15 g |
| Fri nri | 2 g |
| Protein | 122 g |