Ihe Ị Ga-achọ
- 2 anụ ntụtụ anụ, 12-16 ounces / 340-450 g
- 1 8 ounce / 240 ml nke tomato ihendori
- 1/2 iko / 120 ml mmiri
- 1/4 iko / 60 mL cider mmanya
- 5 iko osisi chipotle, nke a kpochapụrụ
- 5-6 cloves garlic, minced
- 1 tablespoon / 15 mL olive mmanụ
- 2 teaspoons / 10 ml shuga
- 1 teaspoon / 5 mL ala cumin
- 1 teaspoon / 5 mL dried oregano
- 1teaspoon / 5 ml nnu
- 1/4 teaspoon / 1.25 mL ala pawuda
Otu esi eme ya
Iji dozie marinade: jikọta ihe niile eji eme ihe, ma e wezụga anụ ezi, na nnukwu saucepan. Were na obụpde, wepụ si okpomọkụ wee kpoo.
Na-eri nri anụ ezi na-emighị emi, wụsa marinade. Na-ekpuchi ma na-etinye mmiri na friji maka awa 2-4.
Wepu ihe nro site na marinade. Jide n'aka na ị debere marinade iji mee ihe n'ọdịnihu. Ngwurugwu ihe ubi. Na-etinye anụ ezi na nchara na-esi nri ma na-esi nri ọkara dị elu maka minit 35-45.
Jiri ahịhịa na-edozi oge mgbe ọkara nkeji oge nri. Ozugbo okpomọkụ nke anụ ezi nke anụ ezi ruru ogo 165, a na-eme ya. Wepu si kpoo ka kpoo maka nkeji iri na abuo tupu iberibe.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 301 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 95 mg |
| Sodium | 665 mg |
| Carbohydrates | 17 g |
| Fri nri | 2 g |
| Protein | 35 g |