Ntụziaka a dị mma nke e ghere eghe, nke a gwakọtara na oven, site na akwukwo nri nke ise m, ihe ọ bụla adịghị Trans Fat akwụkwọ nri, dị ụtọ ma dị mfe. Na-arụ ya na salad nduku n'oge okpomọkụ, na poteto mashed na peas ke ini etuep.
Ihe mkpuchi nke ntụ ọka, mmiri ara ehi na-akwọghị mmiri, na mmiri gbazee na-eme ka frying ma mee ka ọkụkọ a dị ka ooh na ihe dị ụtọ. Ị gaghị eme ka ọkụkọ ma ọ bụ ụzọ ọ bụla ọzọ na-esiri gị ike.
Ihe Ị Ga-achọ
- 6 ọkpụkpụ, anụ ọkụkọ na- enweghị anụ
- 2 iko buttermilk
- 3/4 iko ntụ ọka
- 2 tablespoons nonfat akọrọ mmiri ara ehi
- 1 teaspoon nnu
- 1/4 teaspoon ose
- 10 bọta butter, kewara
Otu esi eme ya
Debe anụ ọkụkọ na efere nnukwu efere ma wụsa mmanụ aṅụ. Kpuchie na refrigerate maka otu awa ruo awa 24. Na efere ọkwá, jikọta ntụ ọka, mmiri ara ehi nke mmiri ara ehi, nnu, na ose ma kpoo ya nke ọma. Bee n'ime 4 tablespoons bọta ruo mgbe ahụ dị mma. Kpuchie na refrigerate.
Mgbe ejikere ka esi nri, oven na-ekpuchi ọkụ ruo 425 ° F. Ịgba akwa ọrụ 15 "x 10" jelii tụgharịa pan na nri na-abụghị ihe ọkụ na-ewepụ.
Wepu oku si na buttermilk ma kpofu mmanu mmiri.
Ngwanye ọkụ, wee tụba na ntụ ọka ntụ ọka, ịpị ịcha. Ka ọkụkọ ọkụkọ na eriri igwe maka 20-30 nkeji.
Bee 6 bọta butter butter n'ime iberibe ma tinye ya na pan. Tinye na oven maka 4 ruo 5 nkeji ma ọ bụ ruo mgbe butter gwakọtara. Wepu na oven ma jiri nlezianya tinye ọkụkọ na mmiri ọkụ.
Nri maka nkeji iri, gbanwee ọkụkọ na akpọọ nkụ maka minit 10 ruo 14 ma ọ bụ ruo mgbe mmiri na-agba ọsọ ma dị n'ime okpomọkụ dị n'ime 165 degrees F. Na-eje ozi ozugbo, ma ọ bụ kwe ka iguzo minit 20 na okpomọkụ dị n'ime ụlọ, mgbe ahụ na-ekpuchi na oyi na-atụ iji jụọ oyi.
Calories: 298.16
Abụba: 10.64 grams
Ụba abụba: 6.02 grams
Trans Fat: 0,23 grams (eke)
Carbohydrates: 13.16 grams
Cholesterol: 105.71 mg
Copyright © 2007, F & W Publications, Inc., Ikike Niile Echekwabara
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1617 |
| Ọnụba abụba | 94 g |
| Abụba buru ibu | 34 g |
| Abụba na-enweghị ntụpọ | 35 g |
| Cholesterol | 479 mg |
| Sodium | 1,583 mg |
| Carbohydrates | 35 g |
| Fri nri | 1 g |
| Protein | 149 g |