Arctic cha bụ azụ mara mma nke na-erite uru site na ezigbo mpe. Ngwongwo Dijon mmanụ aṅụ na-agbakwụnye azụ dị mma. Na-arụ ọrụ n'akụkụ akwụkwọ nri ndị a gụrụ akwụkwọ ma ị ga-enwe nri dị mma, nri dị mma n'oge ọ bụla.
Ihe Ị Ga-achọ
- 4 iko nwa arctic, 1 1/2 sentimita asatọ na agba
- 1/4 iko / 120 mL Dixon mọstad
- 1/4 iko / 120 ml mmanụ aṅụ
- 2 tablespoons / 30 mL olive mmanụ
- 3 cloves garlic, minced
- 2 teaspoons / 10 ml
- ọhụrụ gị
- 1 teaspoon / 5 mL nnu mmiri
- 1/2 teaspoon / 2.55 ml ọcha ose
- ihe ọṅụṅụ nke 1 obere lemon
Otu esi eme ya
1. Richaa azụ na mmiri oyi ma kpoo ya na akwa akwa. Tinye n'ime iko miri emi iko mmiri. Gwakọta mọstad, mmanụ aṅụ, mmanụ, garlic, thyme, ihe ọṅụṅụ lemon, nnu, na ose ọcha. Jiri ngaji, ejiji na ngwakọta. Na-ekpuchi efere na eriri plastik na-etinye n'ime friji maka 30-40 nkeji.
2. Ngwurugwu na-eri ihe maka ọkara-nnukwu okpomọkụ. Nri tupu i tinye iyak ahụ na gill, gọọmenti mmanụ mmanụ.
Enwere ike ime nke a site n'iji eriri aka buru ibu, akwa akwa akwa, na nnukwu mmanụ anwụrụ ọkụ dị ka grapeseed ma ọ bụ mmanụ avocado. Mee ka 3-4 gafee gafee osisi ahụ iji nagide osisi dị mma. Nke a ga - enyere aka ịnọgide na - azụ azụ mgbe ọ na - arụ ọrụ.
3. Tinye iyak na mgbada, akpụkpọ anụ ala, ma sie nri maka nkeji ise. Jiri nlezianya, gbanwee azụ na esi nri maka minit 3-5 ọzọ. Mgbe ụfọdụ, ọ na-adịrị mfe iji oghere abụọ na-eguzogide ọkụ iji gbanwee azụ ahụ. Onye ga-abata n'okpuru ya na nke ọzọ iji nyere aka na ịtụgharị.
4. Mgbe anụ azụ adịghịzi apụta ìhè, flakes na-adị mfe ma rute oke okpomọkụ nke dị na 145 degrees F., a na-eme ya. Jiri nlezianya wepụ site na grill, efere ma jiri akụkụ gị kachasị amasị gị.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 541 |
| Ọnụba abụba | 17 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 169 mg |
| Sodium | 890 mg |
| Carbohydrates | 35 g |
| Fri nri | 3 g |
| Protein | 63 g |