Nke a bụ mfe, delicious uzommeputa maka grilled ezi loin . Mmiri marinade nke Mediterenian na-eme ka nke a bụrụ ihe oriri dị egwu maka oge ọ bụla.
Ihe Ị Ga-achọ
- 1 anụ ezi (boneless, bee n'ime 3 nnukwu Mpekere)
- Maka Marinade:
- 1/3 iko / mmanụ mmanụ olive 80 mL
- 1/4 iko / 60 ml lemon juice (ọhụrụ)
- 2 tbsp./30 mL pasili (akpọnwụ)
- 1 tablespoon / 15 mL oregano (akpọnwụ)
- 2 garlic (cloves, minced)
- 1/2 / 2.5 mL nnu mmiri
- 1/2 tsp./2.5 mL ose oji (nchịkọta, ala)
Otu esi eme ya
1. Mpekere anụ ezi n'ime nri a na-emighị emeri. Gwakọta marinade ingredients ma wunye ngwakọta n'elu anụ ezi. Ekpuchi ekpuchi eji akwa plastic ma tinye ya na friji maka awa 4 ruo 6.
2. Ngwunye ihe na-acha ọkụ ọkụ. Wepu anụ ezi ma tụfuo marinade. Tinye anụ ezi na nchara na-esi nri maka minit 8 ruo 10 na n'akụkụ nke ọ bụla nwere okpomọkụ dị n'ime 155 ruo 160 degrees F maka nke ọma.
3. Mgbe anụcha anụ ezi, kpochapụ si na mmiri, mee ka anụ zuru ike maka minit 5 ruo 10 tupu ị na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 152 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 14 mg |
| Sodium | 212 mg |
| Carbohydrates | 2 g |
| Fri nri | 1 g |
| Protein | 6 g |