Ụdị ụkwụ a na-agba agba nke Gris bụ nnukwu efere iji jee ozi ọ bụla. A na-eme ka nwa atụrụ ahụ jikọta ya na ihe ọṅụṅụ mmiri lemon, galik, na herbs ma hapụ ka ọ nọdụ na friji ahụ ruo awa anọ na isii. Mgbe ahụ, a na-etinye ya na nkedo a na-ehichagharị ma na-agba ya ọkụ ruo awa abụọ. Ọ bụrụ na ịnweghị mgbakwụnye ntụgharị maka mgbịrịgwụ gị, ịnwere ike itinye nwa atụrụ ahụ kpọmkwem na grates-ma jide n'aka na ị ga-agbanwegharị ya mgbe oge nri. Nwa atụrụ ahụ dị nro na nke na-esi ísì ụtọ ga-emepụta ihe na-atọ ụtọ n'èzí.
Iji mezuo ihe omimi nke marinade, a na-etinye ogwu ahịhịa nke jupụtara na lemon na oregano n'elu anụ tupu ya eje ozi. Mkpụrụ akwụkwọ mgbọrọgwụ dị na nri bụ nri zuru oke, na-eme ka nri obi ụtọ. Ọ bụ ezie na ọ pụrụ iche maka nri ezumike, ezumike a nke na-egosi ihe ọkụkụ nke Gris bụ nri dị mma mgbe ihu igwe na-ekpo ọkụ.
Ihe Ị Ga-achọ
- 3 ruo 4 paụnd / 1.4 na 1.8 n'arọ ụkwụ nke nwa atụrụ (mma na kegide)
- Maka Marinade:
- 3 tablespoons lemon juice (ihe ọṅụṅụ nke 1 1/2 lemons)
- 1 tablespoon lemon zest (zest nke 1 lemon)
- 1/4 iko / mmanụ mmanụ olive 60 mL
- 3 cloves garlic (minced)
- 1/4 iko / 60 mL ọhụrụ oregano
- 1 teaspoon / 5 ml
- ọhụrụ gị
- 1 teaspoon / 5 ml lubụ ntụ ntụ
- 1 teaspoon / 5 ml ọhụrụ ala nwa ose
- Maka Ugwu Ugwu:
- 1/4 iko / 60 mL oregano ọhụrụ (ọkụ ọkụ)
- 1/2 lemon
- 1 teaspoon / 5 ml ọhụrụ thyme
- 1 tablespoon / 15 mL
- mmanụ olive
- 1 teaspoon / 5 mL nnu mmiri
- Dash nke oji ose
Otu esi eme ya
- Nwa atụrụ na-etinye ya n'akpa akpa plastic. Ikpokọta marinade ingredients na a ọkara nnukwu efere na mix ọma. Rụọ nwa atụrụ, jide n'aka na nwa atụrụ na-ekpuchi. Jide akpa nke ọma na ebe na friji. Na-agbanye mmiri maka awa 4 ruo 6 tupu gụchaa ya.
- Wepu ya n'akpa ahụ ma tụfuo marinade ahụ. Nwa ehi na-agbanye na ntan ma na-ejide ya. Mee ka a na-etinye na nsị na ọkara-obere okpomọkụ na esi nri ruo n'ime ime anụ ahụ ruo 145 F, ihe dị ka 1 1/2 2 awa.
- Wepu nwa-aturu ahuru site na ihe ndi ozo ma kpochapu ya na nke alumini maka igba nkeji ruo minit.
- Iji dozie mgbakwasị ahịhịa, tinye ihe niile na-eme ka ọ bụrụ ihe na-edozi ahụ ma ọ bụ ihe oriri ma ọ bụrụ na agwakọta ya.
- Na-ebu anụ ahụ, na-edozi ya na efere efere, ma na-agbanye mgbọrọgwụ ogwu na-ejere ndị fọdụrụ n'akụkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 997 |
| Ọnụba abụba | 69 g |
| Abụba buru ibu | 27 g |
| Abụba na-enweghị ntụpọ | 32 g |
| Cholesterol | 281 mg |
| Sodium | 676 mg |
| Carbohydrates | 16 g |
| Fri nri | 5 g |
| Protein | 76 g |