Agụm citrus na yogọt a na-eme ka ọkpụkpụ anụ ọkụkọ na-enye nri dị aghụghọ ma na-atọ ụtọ na mgbakwunye na salads, sandwiches, na soups. Na-ejere ha ozi dịka ihe kachasị mma n'akụkụ akwụkwọ nri maka nri nri, ma ọ bụ na ịkpụ n'ime cubes na-arụ ọrụ dị ka ihe na-eme ka ọ bụrụ ihe na-amasị gị.
Ihe Ị Ga-achọ
- 4 ọkpụkpụ, anụ ọkụkọ na-enweghị anụ
- 1/3 iko (80 mL) ọhụrụ ihe ọṅụṅụ oroma
- 1/4 iko (60 mL) ọhụrụ
- ihe ọṅụṅụ lime
- 1/4 iko (60 mL) ihe ọṅụṅụ mmiri lemon ọhụrụ
- 2 iko (240 ml) yogurt Gris
- 1/3 iko (80 ml) pasili pasili
- 2 cloves garlic, minced
- 2 teaspoons (10 ml) nnu, ma ọ bụ ka o sie ụtọ
- 2 teaspoons (10 ml)
- akpọnwụ akpọnwụ
- 1/2 teaspoon (2.5 mL) ose oji
Otu esi eme ya
- Gwakọta ihe niile a na-eme n'ọkụ. Ọ bụrụ na ịchọrọ ịkụzi akwara ọkụkọ, tinye ya na nnukwu mpempe akwụkwọ plastik ma kpuchie ya.
- Were kichin mallet na paụnd ọkụkọ na ihe dị ka ọkara nke ọkpụrụkpụ mbụ.
- Wepụ ya na plastik na-etinye n'ime akpa plastic akpa.
- Tinye marinade na ijide n'aka na ị ga-akwa mma.
- Akpa akpa (s) ma debe na friji maka awa 1 ruo 2.
- Gwa ihe na-ekpo ọkụ.
- Wepu anụ ọkụ si akpa ma tụfuo marinade.
- Tinye anụ ọkụkọ na mmiri na-esi nri maka minit 6 ruo 8 nke ọ bụla.
- Ozugbo okpomọkụ nke ime n'ime akụkụ kachasị oke nke ara na-eru 165 F, wepụ si okpomọkụ. Mee ka anụ zuru ezu maka minit 3 ruo 5 tupu ị na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1341 |
| Ọnụba abụba | 74 g |
| Abụba buru ibu | 22 g |
| Abụba na-enweghị ntụpọ | 29 g |
| Cholesterol | 434 mg |
| Sodium | 1,629 mg |
| Carbohydrates | 23 g |
| Fri nri | 2 g |
| Protein | 139 g |