Ngwakọta nke mọstad, oroma na thyme na-eme ka atụrụ a kpoo oke egwu. Tinye ebe a na-ekpo ọkụ na-ekpo ọkụ ruo mgbe esiri (ma ọ bụ karịa, dị ka achọrọ). Kwe ka ha zuru ike maka nkeji ole na ole tupu ha eje ozi.
Ihe Ị Ga-achọ
- Nnukwu anụ atụrụ dị obere dị obere
- 2/3 iko (160 mL) Dixon mọstad
- 2 tablespoons (30 mL) minced
- orange zest
- 1 tablespoon (15 mL) ọhụrụ thyme epupụta
- 1 ruo 2 cloves nke garlic, minced
- 4 teaspoons (20 mL) juru n'ọnụ ọkụ aja aja
- 1 teaspoon (5 mL) nnu mmiri
- 1/2 teaspoon (2.5 mL) ose oji
Otu esi eme ya
1. Kpochapụ oke abụba site na nwa atụrụ.
2. Na-agba mmanụ zest, garlic, nnu, ose na thyme n'ime ntụ. Tinye mọstad na shuga shuga. Gwakọọ ọnụ.
3. Ngwakọta ihe na-ekpo ọkụ maka oké okpomọkụ. Nwuo ihe dị ka ọkara nke ngwakọta na n'akụkụ nke ọ bụla nke ibe ahụ na-etinye na grill dị ọkụ maka ihe dị ka nkeji abụọ kwa n'akụkụ. Tụgharịa ma gbanye ọkara ọzọ nke ngwakọta ahụ na ibe. Gaa n'ihu nri ruo mgbe eme. A na-esi atụrụ ya nri na 145 degrees F, ma maka ọkwa ịba ọgaranya, wepụ ha n'ọkụ na 135 ogo F.
4. Kpuchie ma kwe ka osisi ahụ zuru ike maka ihe dị ka nkeji 5 tupu ị na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 299 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 64 mg |
| Sodium | 1,099 mg |
| Carbohydrates | 22 g |
| Fri nri | 3 g |
| Protein | 21 g |