Nke a bụ site na otu n'ime ụzọ ndị kachasị mma maka ịkwadebe mbadon. Ọ bụ ezie na ị nwere ike iji ntụ ntụ cumin maka uzommeputa, ịkụzi mkpụrụ osisi cumin na-agbakwụnye mmetụta dị ụtọ na-emetụ n'ahụ ngwaahịa ikpeazụ. Na-ejere steaks ndị a nri ma ọ bụ sauteed akwụkwọ nri na osikapa ma ọ bụ quinoa pilaf.
Ihe Ị Ga-achọ
- 2 ntụpọ ntanetị, 1 1/2 na 1 3/4 sentimita asatọ
- 1 tablespoon / 15 mL olive mmanụ
- 1 tablespoon / 15 mL cumin osisi (ma ọ bụ 1 1/2 teaspoons / 7.25 mL cumin ntụ ntụ)
- 2 teaspoons / 10 mL nwa peppercorns
- 1 teaspoon / 5 mL flakes salt sea
- 1/4 teaspoon / 1.25 ml garlic ntụ ntụ
Otu esi eme ya
Na-etinye osisi cumin na peppercorn n'ime obere skillet n'elu usoro-okpomọkụ dị elu. Toast ngwa nri maka 1-2 nkeji, mgbe niile na-akpụ akpụ ngwa nri banyere ka ha ghara ire. Ozugbo ha dị mma ma na-esi ísì ụtọ, wepụ ihe mgbochi ahụ site na ọkụ na-etinye ihe ndị na-esi ísì ụtọ n'ime ihe na-esi ísì ụtọ ma ọ bụ ụrọ na pestle. Ghaa ogwu, ma jide n'aka na ha nwere ntakiri ederede. Efela ezigbo aja. Tinye nri n'ime nnukwu efere, tinye mmanụ olive, nnu mmiri, na garlic.
Gbalịa itinye aka.
Ngwakọta ihe dị ọkụ maka nnukwu okpomọkụ. Dee akụkụ abụọ nke steak na ngwakọta cumin. Ngwongwo osisi Grill maka 5 nkeji kwa n'akụkụ, dabere na ọkpụrụkpụ ma chọọ njedebe . Ozugbo a na-esi na steaks mee ka ị chọọ, wepụ si na grill ka steaks zuo ike maka nkeji ole na ole. Jirinụ akụkụ ndị kacha amasị gị.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 322 |
| Ọnụba abụba | 23 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 12 g |
| Cholesterol | 88 mg |
| Sodium | 1,218 mg |
| Carbohydrates | 3 g |
| Fri nri | 1 g |
| Protein | 25 g |