Kedu ihe nwere ike ịka mma karịa ntanetị akwa ? Ọ na-atọ ụtọ ma dị nro. Ntụziaka a na-akpọ maka mkpụrụ osisi mịrị amị ma ị nwere ike dochie ya na mkpọnaka ọhụrụ kama. Ọ bụrụ na ị ga-eme nke ahụ, gbanwee okpukpu abụọ nke usoro nchịkọta chọrọ.
Ihe Ị Ga-achọ
- 4 ntụpọ ntanetị , ihe dịka 1 1/2 sentimita asatọ
- 1/4 iko / mmanụ mmanụ olive 60 mL
- 2 cloves garlic, minced
- 1 teaspoon / 5 ml Rosemary
- 1 teaspoon / 5 ml Thyme
- 1 teaspoon / 5 ml marjoram
- 1 teaspoon / 5 ml nnu
- 1 teaspoon / 5 mL ose oji
Otu esi eme ya
- Oliv mmanụ olive na galik na-ekpuchi obere efere na-ekpuchi ekpuchi echekwa maka 50 ruo 60 sekọnd. Wepu ma kwe ka icho. Tinye herbs na nwuo. Mee jụụ maka nkeji ise.
- Ebe nchekwa na-etinye aka na efere na-emighị emi. Gwakọta ogwu ogwu ma gbanwee uzo ikuku. Kpuchie ma kwe ka marinate maka awa 2 ruo 4 na refrjiraeto.
- Ngwakọta ihe dị ọkụ maka nnukwu okpomọkụ. Tupu ị na-etinye steaks na grill, na mmanụ mmanụ grill grates na ogologo ogologo abụọ tongs, efere akwa akwa na mmanụ. Mee ka 3 ruo 4 na-agafe na grates.
- Wepu ugbo, ma oge ya na nnu na ose. Tinye na ihe mgbochi na esi nri maka minit 5 ruo 6 nke ọ bụla, ma ọ bụ kpoo anụ ọkụkọ chọrọ.
- Wepu ikuku site na ikpo ma weghachite maka opekempe nkeji ise. Na-arụ ọrụ na akwụkwọ nri ndị a gụrụ ọkụ na poteto ndị a kpụkọrọ akpụkpọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 452 |
| Ọnụba abụba | 32 g |
| Abụba buru ibu | 9 g |
| Abụba na-enweghị ntụpọ | 17 g |
| Cholesterol | 101 mg |
| Sodium | 644 mg |
| Carbohydrates | 12 g |
| Fri nri | 1 g |
| Protein | 30 g |