Akwukwo anu ndi a ga enweta marin na ahihia nke citrus juices, herbs and spices. Na-atọ ụtọ na ha onwe ha, ma magburu onwe ya na tacos, kechie, na salads.
Ihe Ị Ga-achọ
- 4-5 ọkpụkpụ ọkụkọ na-enweghị ọkpụkpụ (ihe dị ka 6 ounces [170 g] ọ bụla)
- 1/4 iko (60 mL) ọhụrụ tarragon (chopped)
- 1/4 iko (60 mL)
- mmanụ olive
- 4 tablespoons orange juice (ihe ọṅụṅụ nke 1 oroma)
- 2 tablespoons lemon juice (ihe ọṅụṅụ nke 1 lemon)
- 2 tablespoons orange zest (zest nke 1 oroma)
- 1 tablespoon lemon zest (zest nke 1 lemon)
- 2 teaspoons (10 ml) nnu
- 2 teaspoons (10 ml) ginger (grated)
- 2 cloves garlic (minced)
- 1/2 teaspoon (2.5 mL) chili ntụ ntụ
- 1/2 teaspoon (2.5 mL)
- nwa ose (ala)
Otu esi eme ya
- Gwakọta ihe niile na-emepụta, ma e wezụga akwara ọkụkọ, na nnukwu efere.
- Tinye ọkụkọ na akpa plastic plastic ma gbakwunye marinade. See na ebe na refrjiraeto maka awa 4.
- Were ọkụkọ si akpa ahụ ma wụsa marinade n'ime ya.
- Weta marinade na ezigbo obụpde, belata okpomọkụ ma hapụ simmer maka minit 3.
- Wepụ si okpomọkụ. A ga-eji nke a mee ihe dị ka ihe ọkụkọ maka ọkụkọ mgbe ọ dị na mmiri.
- Ngwurugwu na-ekpo ọkụ maka ịjụ okpomọkụ.
- Tinye ọkụkọ na ncha na-esi nri maka nkeji 3, gbanwee ya, n'akụkụ mmiri dị n'akụkụ ya na marinade na-esi nri na imegharị usoro ahụ n'akụkụ nke ọzọ.
- Mee nke a nke ugboro atọ kwa n'akụkụ. Ozugbo okpomọkụ dị n'ime ọkụkọ na-erute n'agbata ogo 165-170, wepụ si na ọkụ wee hapụ izu 3-5 nkeji tupu ị na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 559 |
| Ọnụba abụba | 34 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 17 g |
| Cholesterol | 142 mg |
| Sodium | 1,079 mg |
| Carbohydrates | 15 g |
| Fri nri | 2 g |
| Protein | 48 g |