Na ọnọdụ maka nri Caribbean? Jiri poblano ma ọ bụrụ na ị na-achọ ihe dị egwu ma ọ bụ crank elu ma ọ bụ ihe ọkpụkpụ ma ọ bụ ọbụna ihe oriri.
Ihe Ị Ga-achọ
- 4 fillettes fillets, ihe dị ka 6 ounces / 170 g ọ bụla
- 1/2 iko / 1200 ml ụtọ yabasị, sliced
- 2 poblano ose, seeded na chopped
- 3 cloves garlic, minced
- 3 tablespoons / 45 mL olive mmanụ
- 2 tablespoons / 30 mL ọhụrụ thyme epupụta
- 1 tablespoons / 15 mL ihe ọṅụṅụ lemon ọhụrụ
- 2 tablespoons / 30 mL ihe ọṅụṅụ oroma
- 1/2 teaspoon / 2.5 mL nnu mmiri
- 1/2 teaspoon / 2.5 mL ose oji
- 4 nnukwu iberibe aluminom
- 4 lemon wedges
- 1/4 iko / 60 mL cilantro epupụta (nhọrọ)
Otu esi eme ya
1. Na-eme ka ihe ọkụkụ dị ọkụ.
2. Debe otu mpempe akwụkwọ ọ bụla. Gwakọta, garlic, mmanụ olive , thyme, ihe ọṅụṅụ lemon, na ihe ọṅụṅụ oroma obere nnukwu efere. Ngwakọta nke ọma na ngwakọta na azụ nke azụ. Mee otu akụkụ yabasị na poblano n 'uzo ọ bụla. Oge ejighị ya na nnu na ose oji.
3. Mkpịsị aka na-emepụta ihe na-akpachi anya ma na- ekpuchi ya . Tinye na ihe na-esi nri ma sie nri maka nkeji iri, gbanwee, ma sie nri maka minit 10 ọzọ.
4. Mgbe azụ agaghịzi apụta oke (ọ dịkarịa ala okpomọkụ nke okpomọkụ nke 145-150), na akwụkwọ nri na-adị nro, wepụ ya na okpomọkụ. Kwe ka ngwugwu kwụrụ maka nkeji ise tupu ịmalite. Garnish na lemon wedges na cilantro epupụta.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 426 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 102 mg |
| Sodium | 479 mg |
| Carbohydrates | 34 g |
| Fri nri | 7 g |
| Protein | 44 g |