Nke a ezi anu uzommeputa bụ na-atọ ụtọ. Ekwela ka curry mee ka ị maa jijiji, ọ na-agwakọta nke ọma na mgbochi mmiri na-emepụta ekpomeekpo ụtọ.
Ihe Ị Ga-achọ
- 2 pound / 900 mL anụ ezi loin anụ
- 1/4 iko / 60 mL
- Dijon mọstad
- 1 tablespoon / 15 mL maple sirop ma ọ bụ mmanụ aṅụ
- 1-2 cloves garlic, minced
- 1 1/2 teaspoons / 7.5 ml cider mmanya
- 1 1/2 teaspoon / 7.5 mL ọhụrụ
- thyme epupụta
- 1 1/2 teaspoons / 7.5 ml
- curry ntụ ntụ
- 1 1/2 teaspoon / 7.5 mL ala cumin
- 1 1/2 teaspoons / 7.5 mL nnu mmiri
- 1/2 teaspoon / 2.5 mL ala keadighi ala nwa ose
Otu esi eme ya
- Ebe anụ ezi na nnukwu iko mmiri na efere. Gwakọta marinade na wụsa anụ. Jide n'aka na akụkụ ọ bụla nwere ngwakọta nke ọma. Na-ekpuchi eriri plastik ma debe na friji maka awa 4-6.
- Ngwurugwu na-eri ihe maka ọkara-elu okpomọkụ. Tinye ihe nfe na nnwale maka minit 2 n'akụkụ nke ọ bụla. Belata okpomọkụ na ọkara ma ọ bụ ọkara-anụ ọkụ na-ezuru anụ maka minit 45 ma ọ bụ ruo mgbe okpomọkụ nke ime obodo ruru 165 F, na akụkụ kasị njọ nke anụ ahụ. Ozugbo esiri ya ọkụ, wepụ okpomọkụ ma kwe ka anụ zuru ike tupu e sụgharịa ya.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 413 |
| Ọnụba abụba | 21 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 131 mg |
| Sodium | 791 mg |
| Carbohydrates | 12 g |
| Fri nri | 1 g |
| Protein | 43 g |