Balsamic mmanya, galik na ihe dị iche iche dị iche iche na-enye anụ ọkụkọ ndị a magburu onwe ha ma ọ bụ ndị a na-ata ọkụ ọkụ. Na-echekwa ọkụkọ a dị ụtọ na sliced akwụkwọ nri ọhụrụ ma ọ bụ salad, tinyere poteto ma ọ bụ osikapa. Jiri oke ara ma obu cutlets maka uzo nke Mediterranean di na nri nri ehihie.
Ihe Ị Ga-achọ
- 1 1/2 kilo ọkpụkpụ anụ ọkụkọ ma ọ bụ chicklets cuten
- 1/3 iko balsamic mmanya
- 1/4 cup extra virgin olive oil
- 2 teaspoons minced garlic
- 1 teaspoon nnu kosher
- 1 teaspoon akwukwo akwukwo oregano
- 1 teaspoon akwukwo akwukwo ahihia
- 1/2 teaspoon akwukwo ahihia akwukwo gi
- 1/4 teaspoon ala oji ose
Otu esi eme ya
- Tinye ọkụkọ na iko ma ọ bụ plastic plastics ma ọ bụ akpa nchekwa nri.
- Na nnukwu efere ma ọ bụ iko buru ibu, jikọta mmanya balsamic, mmanụ oliv, garlic, nnu, oregano, basil, thyme na ose. Whisk ka ngwakọta.
- Wunye marinade ngwakọta n'elu ọkụkọ ma gbanwee ka ị gbanye akwa. Kpuchie akpa ma ọ bụ mechie akpa na refrigerate.
- Ka ọkụkọ na-ekpo ọkụ site na awa 1 ruo 6.
- Gri na ọkụkọ na mgbu ma ọ bụ na pan grill, na-atụgharị na agba aja abụọ ruo mgbe esi ya. Oge nri ga-adịgasị iche dabere na ọkpụrụkpụ nke ọkụkọ. Ọbụkọ anụ ọkụkọ ga-ewe ihe dị ka minit 6 ruo 8 n'akụkụ nke ọ bụla, mana obere cutlets ga-ewe oge.
- Mgbe emechara, ọkụkọ ga-edeba aha ma ọ dịkarịa ala 165 F na-agụ nri ọkụ ọkụ ozugbo na akụkụ kachasị nke ọkụkọ ọkụkọ.
- Iji na-asacha, tinye otu ite na-esi nri; na-esi na teepu na-esi nri. Debe ọkụkọ na foil.
- Efere na ọkụkọ maka minit 10 ruo 16, na-atụgharị ma ọ dịkarịa ala otu ugboro n'oge oge na-ekpochapu (obere chicklets chicken nwere ike iwepụ oge).
- Lezie nlezianya anya ma chọpụta maka ịba ụba na temometa nri. Ọ ga-edeba ma ọ dịkarịa ala 165 F mgbe a na-eme ọkụkọ ahụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 524 |
| Ọnụba abụba | 36 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 19 g |
| Cholesterol | 142 mg |
| Sodium | 717 mg |
| Carbohydrates | 1 g |
| Fri nri | 0 g |
| Protein | 45 g |