Nchikota cumin, paprika, Mint nke ohuru, galik na ihe omimi lemon na-eme ka o bu marinade Moroccan nke a na-eme ka ihe omumu a.
The marinade dịkwa oke na beef, ọkụkọ na ọbụna ihe oriri.
Ọ kacha mma ka ị na-ahụ nwa atụrụ ahụ ma ọ dịkarịa ala abụọ ruo awa atọ ma ọ bụ ọbụna n'otu ntabi anya. Nke a na-enye anụ ahụ ohere imeri ihe ụtọ aromatic.
Oge nri na nwa atụrụ dị iche iche dị ka nha nha na uto onwe onye. Ntụziaka a bụ maka 2 lbs ụkwụ nwa atụrụ. Maka anụ ahụ na-acha ọcha, kụọ nwa atụrụ maka awa 1 na minit 20. Maka ọkara na-eme nke ọma, hapụ ya na oven maka 20-25 nkeji.
Ihe Ị Ga-achọ
- 2 pound ụkwụ nke
- nwa atụrụ (ọkpụkpụ wepụrụ)
- Maka Marinade:
- 1 teaspoon cumin
- 4 garlic cloves (anuahade)
- 2 paprika
- 1/4 iko mint
- 2 teaspoons nnu nnu
- 1/4 iko olive mmanụ
- 1/8 iko ihe ọṅụṅụ lemon
- Maka Azu Egwu na Kukumba Efere:
- 1 iko nwanne nna nna
- 1/4 iko a mịrị amị
- currants
- 1/4 iko pinenuts (toasted)
- 1 iko akwukwo nri
- 1 teaspoon curry ntụ ntụ
- 1 tablespoon mmanụ oliv
- nnu nụrụ ụtọ
- ose nụrụ ụtọ
- 1 1/2 iko yogọt eke
- 1/2 kukumba (peeled)
- 1 garlic clove (anuahade)
- 1/4 teaspoon nnu nnu
- 1/2 iko ihe ọṅụṅụ lemon
- 1 tablespoon Mint (chopped)
- 1 tablespoon cilantro (chopped)
Otu esi eme ya
- Kwadebe marinade site na ime ka garlic, mint, cumin, nnu na paprika jiri ihe agha na pestle mee ihe. Nhọrọ ị nwere ike iji nhazi ihe oriri. Ngwurugwu ala na-etinye na mpe ma tinye mmanụ oliv na lemon ihe ọṅụṅụ. Mix ọma.
- Mee ntakịrị ihe na nwa atụrụ ahụ ma were ya na marinade. Jide n'aka na ị na-emepụta n'ime na n'èzí nke atụrụ ahụ n'ụzọ zuru ezu.
- Nwa atụrụ n'ime nnukwu efere ma kpuchie ya. Debe ya na ngwa nju maka ọ dịkarịa ala awa abụọ ma ọ bụ ọbụna n'otu ntabi anya.
- Wepu nwa atụrụ ahụ site na nju oyi otu awa tupu esi nri. Tupu ikpo ọkụ na 350F.
- Tinye nwa atụrụ ahụ na efere na-esi nri ma na-eri nri maka awa 1 na nkeji 20 maka anụ ọkụ. Gwa nwa atụrụ ahụ ka ọ bụrụ minit 20 maka ọkara na-eme anụ.
- Ka ọ dịgodị, kwadebe kukumba ihendori. Gwakọta yogọt, kukumba, garlic, ihe ọṅụṅụ lemon, Mint na cilantro. Tinye nnu na ngwakọta nke ọma. Wepụ ya.
- Kwadebe nwa nwanne nne nwanne nna gị nkeji iri abụọ tupu ya ejee ozi nwa atụrụ ahụ. Weta ihe oriri na nri na obụpde n'ime obere ite. Wepu ite site na ikpo ma gbakwunye nwanne nna nna. Kpuchie ya ka o dina maka ihe dika nkeji ise. Nyefee na nnukwu efere.
- Tinye 1 Oliv mmanụ na nwa nwanne nna. Na-agbanye mgbatị. Tinye curry ntụ ntụ na nwuo ọzọ. Ọzọ, tinye ncha nke nnu.
- Tinye mkpụrụ vaịn na pinenuts na nwa nwanne nna nna gị na-ebido na ndụdụ ahụ.
- Wepụ nwa atụrụ ahụ mgbe ọ dị njikere ma kụọ ya. Ngalaba nke mmiri mmiri si na pan na-eleba nwa atụrụ ahụ. Na-eje ozi na bed nke nwa nwanne nwanne nne ma na-agba nri yogurt na n'elu.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 691 |
| Ọnụba abụba | 46 g |
| Abụba buru ibu | 16 g |
| Abụba na-enweghị ntụpọ | 23 g |
| Cholesterol | 150 mg |
| Sodium | 1,060 mg |
| Carbohydrates | 26 g |
| Fri nri | 4 g |
| Protein | 46 g |