Ngwongwo ndị na-ekpo ọkụ bụ ihe na-atọ ụtọ na bọta butter na ntakịrị garlic, ma ọ bụ gbakwunye ihendori ude ma ọ bụ breeze na-egbuke egbuke maka nri pụrụ iche. Jiri akwukwo ogwu kachasi nma ma o bu ihe uto nke si na ya na garlic.
Ihe Ị Ga-achọ
- 4 ejiji ebuild (ihe dị ka onwa 6 na nke ọ bụla)
- nnu nụrụ ụtọ
- oji ose na-atọ ụtọ
- 3 tablespoons bọta (gbazee)
- 1 ọkara kloovu garlic (finely minced ma ọ bụ enwe)
- Nhọrọ: 2 teaspoons pasili (freshly chopped)
- 1/2 teaspoon ogwu na-etinye ihe na nsị (ma ọ bụ na ole na ole na-enwu gbaa, nụrụ ụtọ)
Otu esi eme ya
- Efere mmanụ olulu na obere mmanụ olive.
- Ejuputa ya na nnu na ose.
- Gwakọta bọta bọta na garlic, chopped pasili, ma ọ bụrụ na ị na-eji ya, na akwukwo ogwu na-esi nri.
- Ghichaa azụ ndị a na-ejikọta ya na bọta.
- Debe n'elu ihe mkpofu. Broil maka ihe dị ka minit 10 ruo 14, dabere na ọkpụrụkpụ, na-atụgharị otu ugboro ma ọkara.
- Na-arụ ọrụ a na poteto ma ọ bụ osikapa, spinach, ma ọ bụ ihe oriri ọzọ. Ọ bụrụ na ọchọrọ ka ị na-eje ozi na ihe dị ichiiche creamy.
Ntụziaka dị mfe ịgbatị ala abụọ. Jiri 2 fillets, obere clove garlic, ihe dị ka 1 1/2 tablespoons nke gbazee bọta, na 1 teaspoon nke pasili, tinyere obere obere sizinin.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 317 |
| Ọnụba abụba | 12 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 125 mg |
| Sodium | 222 mg |
| Carbohydrates | 11 g |
| Fri nri | 1 g |
| Protein | 41 g |