Enwebeghị m ihe ọ bụla na-eme ka ọ bụrụ ihe na-adịghị mma, n'ihi ya, mgbe onye agbata obi m na-esote m ihe ụfọdụ, enwere m obi ụtọ ịnakwere. Ugbo a na - atụle na ihe dị ka onwa 6 nke ọ bụla - zuru okè maka otu - na o nyere m di na nwunye - zuru oke maka abụọ. Enwere m otu ụbọchị ma ọ bụ abụọ na-achọ ntụziaka ma n'ikpeazụ mechara kpebie na m ga-edozi ngwa ngwa nke ga-eme ka a mata ihe dị iche iche dị na mmiri. Nke a na-ewe ihe karịrị nkeji iri na ise iji mee ka ọ bụrụ ezigbo nri abalị. Na-eje ozi 2.
Ihe Ị Ga-achọ
- 2 6-oz. Egwuregwu a na-egbu egbu
- 1 lemon
- 2 tsp. mmanụ olive
- 1 tsp. akpọnwụwo Herbes de Provence (dị na wara wara)
- Nri nke nnu
Otu esi eme ya
1. Na-etinye steaks na efere na-amanye ihe ọṅụṅụ nke ọkara nke lemon n'elu ha, mkpuchi n'akụkụ abụọ. Na-emegharị maka minit 30.
2. Ka ọ dị ugbu a, kpoo pan ihe na-acha ọkụ-ọkụ.
3. Kpachaa n'akụkụ abụọ nke steak na mmanụ oliv wee fesa otu akụkụ nke steak ọ bụla na 1/2 teaspoon nke Herbes de Provence na ncha nke nnu.
4. Tinye steaks na ọkụ ọkụ na-esi nri maka ihe dịka nkeji 5 - rue mgbe a ga-esi ya n'akụkụ nkeji ya.
Gbanyụọ steaks na esi nri ọzọ 5 nkeji.
5. Jiri mma dị nkọ, nyochaa etiti steak ka ijide n'aka na ọ bụghị pink kama ọ ka dị ụtọ. Ọ bụrụ na emeghị ya nke ọma, wepu pan site na okpomọkụ, kpuchie ya na mpempe akwụkwọ, ma gbanye okpomọkụ maka minit 5 ọzọ.
Ghichaa ihe ọṅụṅụ mmiri lemon karịa ntakịrị na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 532 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 334 mg |
| Carbohydrates | 134 g |
| Fri nri | 1 g |
| Protein | 0 g |