Kọfị bụ ezigbo ihe siga ma rụọ ọrụ nke ọma na marinades. Ihe na-esi ísì ụtọ adịghị emebiga ihe ókè, ọ ga-enye aka mee ka ụdị anụ ọ bụla ma ọ bụ ihe ọ ga-eme dịkwuo mma.
Ihe Ị Ga-achọ
- 2 paụnd (900 g) nchịkọta ọnụ, ihe dị ka onwa isii na nke ọ bụla
- 3 tablespoons (45 mL) finely ala espresso kọfị agwa
- 3 tablespoons (45 mL)
- agba aja aja
- 1 tablespoon (15 mL) chili ntụ ntụ
- 2 teaspoons (10 mL) nnu mmiri
- 1 teaspoon (5 mL) ose oji, ala na-adịghị ike
- 1 teaspoon (5 ml) yabasị ntụ ntụ
- 1/2 teaspoon (2.5 mL) garlic ntụ ntụ
Otu esi eme ya
1. Gwakọta espresso agwa, shuga aja, garlic ntụ ntụ, ose oji, na ntụ ntụ . Gwakọta ngwakọta na steaks na-etinye n'ime akpa akpa. Kpuchie ma kwe ka ị na-ekiri ihe dị ka otu awa.
2. Ngwunye ihe na-acha ọkụ ọkụ. Wepu steaks si na ngwa nju oyi ma debe na nchara. Nri maka ihe dị ka 1 1 1/2 awa, dabere na ọkpụrụkpụ nke anụ na-achọ ịba ụba.
3. Ozugbo a kụrụ ya, wepụ ya na ikpo ọkụ na-ahapụ ịnọdụ ala maka nkeji ise tupu kpochaa ya.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 296 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 115 mg |
| Sodium | 945 mg |
| Carbohydrates | 8 g |
| Fri nri | 1 g |
| Protein | 42 g |