Na-enweghị ntụpọ, ọkpụkpụ ọkụkọ na-enweghị ọkpụkpụ nwere ike ihichapụ ngwa ngwa na nchara. Nke a na-enye anụ mmiri ara na-enyere aka dozie nsogbu a site n'ịgwakọta obere mmanya na ezigbo mmanụ nke mmanụ olive. Nke a na-emepụta ihe mgbochi n'etiti ọkụkọ na nri na-ekpo ọkụ ọkụ ka i wee nwee ike ịme ka ọkụkọ gị dị nro na ooh na-enweghị ya ihichapụ.
Ihe Ị Ga-achọ
- 1/2 iko / 120 mL
- mmanụ olive
- 3 tablespoons / 45 mL balsamic mmanya
- 2 teaspoosn / 10 ml ọcha shuga
- 1 teaspoons / 5 ml nnu
- 2 cloves garlic, anuahade
- 1 teaspoon / 5 mL dried oregano
- 1 teaspoon / 5 mL basil sie
- 1 teaspoon / 5 ml lubụ ntụ ntụ
- 1/4 teaspoon / 1.25 mL ose oji
Otu esi eme ya
1. Tinye balsamic mmanya ka ọ bụrụ obere efere, jiri nwayọọ na-acha mmanụ olive. Tinye nnu na shuga ma na-aga n'ihu na-agba agba ruo mgbe aghara aghara. Tinye garlic, oregano, basil, yabasị ntụ, ose ojii, na flakes na-acha uhie uhie. Gbalịa ijikọta. Ka ngwakọta na-eguzo n 'ụlọ okpomọkụ maka ọ dịkarịa ala minit 5 ruo 10 tupu i jiri ya.
2. Gaa n'ime akpa zip-top ma gbakwunye ọkpụkpụ ọkụkọ. Marinate maka minit 30 ruo awa 2. Nke a zuru ezu marinade maka aka mmiri ọkụ 4 ruo 6.
3. Ọ bụrụ na ị na-eme tupu oge eruo, chekwaa marinade n'ime akpa ikuku n'ime friji maka ruo ụbọchị ise mgbe ị kwụsịrị nkwadebe.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 208 |
| Ọnụba abụba | 18 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 13 g |
| Cholesterol | 0 mg |
| Sodium | 446 mg |
| Carbohydrates | 11 g |
| Fri nri | 1 g |
| Protein | 2 g |