Nke a dị nro nke nwa atụrụ , nke a na-etinye ya na ngwa nri ma na-agbagharị ọkụ ọkụ, dị nnọọ ụtọ. Ọ bụrụ na ịchọrọ ịkụnyekwu ihe a (ọ bụrụ na ị na-atụ egwu), gbakwunye obere teaspoon nke cayenne.
Ihe Ị Ga-achọ
- 2 racks nke atụrụ
- 1/2 iko (120 mL) yogọt yogọ (ụdị Grik kacha mma)
- Ihe ọṅụṅụ nke otu wayo
- 1/4 iko (60 mL) akwụkwọ cilantro, chopped
- 1 tablespoon (15 mL) nnu
- 1 tablespoon (15 mL) paprika
- 1 teaspoons (5 ml) cayenne ose (jiri ihe ma ọ bụ obere ma ọ bụrụ na ịhọrọ)
- 1 teaspoon (5 ml) ose oji
- 1 teaspoon (5 ml)
- cardamom ntụ ntụ
- 1 tablespoon (5 mL) ala cumin
- 1 teaspoon (5 ml) pawuda
- 1/2 teaspoon (2.5 mL) yabasị ntụ ntụ
- 1/2 teaspoon (2.5 mL) garlic ntụ ntụ
- 1/2 teaspoon (2.5 mL) nutmeg
- 1/2 teaspoon (2.5 mL) nwanyị (nhọrọ)
Otu esi eme ya
1. Gwakọta ngwa nri ma jikọta ya na mmiri omụm, chopped cilantro, yogọt ruo mgbe ọbụla blended.
2. Kpofuo abụba ma ọ bụ anụ si na nwa atụrụ ma kpoo mmiri oyi. Nri 1/2 nke yogọt / ihe na-esi ísì ụtọ n'ime akpa abụọ zip-n'elu. Tinye otu akpa nke nwa atụrụ na azụ ọ bụla, ọkpụkpụ na-agwụ. Ghichaa anụ nke akpa nwa. Kpachi akpa akpa zip-top na refrigerate maka awa 6 ruo 4.
3. Nchagharị mmiri. Ọ bụ ezie na ụzọ nchịkọta a kacha mma na-esi n'ọkụ, mmanụ gas na-arụkwa ọrụ.
Wepu akpa nke nwa atụrụ site na akpa zip-top (kpachara anya ka ị ghara ịkwapụ marinade yogurt), kechie ọkpụkpụ nke nwa atụrụ na-ejikarị ọtụtụ nsị nke aluminom. Nwa atụrụ na-esi ísì ụtọ (ihe dị ka degrees 360 na F / 175 degrees C). Mgbe ihe dị ka minit 20 jiri nwayọ gbanwee nwa atụrụ ahụ ma nọgide na-ebugharị ruo mgbe o mere (ihe dịka minit 15 ọzọ).
4. Wepu ya na mmiri, weghachite maka nkeji 5 ma gbanye n'ime nchịkọta nke mmadụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 429 |
| Ọnụba abụba | 28 g |
| Abụba buru ibu | 12 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 133 mg |
| Sodium | 2,493 mg |
| Carbohydrates | 7 g |
| Fri nri | 2 g |
| Protein | 36 g |