Achịcha ọkụ a dị ọkụ a na-agba ọkụ na-eme ka a na-emegharị ihe a na-esi nri ma ọ bụ sliced ma jiri ya na salads.
Ihe Ị Ga-achọ
- 4 ọkpụkpụ ọkụkọ, ọkpụkpụ na anụahụ
- 2 tablespoons / 30 mL
- mmanụ olive
- Ihe ọṅụṅụ nke 1 lemon
- 1 tablespoon / 15 mL, rosemary ọhụrụ, chopped chopped
- 1-2 cloves garlic, minced
- 1/2 teaspoon / 2.5 mL nnu mmiri
- 1/2 teaspoon / 2.5 mL ose oji
Otu esi eme ya
- Tinye akwara ọkụkọ na efere iko ma ọ bụ akpa plastic.
- Gwakọta rosemary, garlic, ose oji, olive mmanụ, na nnu n'ime obere efere.
- Wunye ngwakọta na ọkụkọ, kpuchie ma ọ bụ mechie ya, tinyekwa na friji maka minit 30-45.
- Ngwurugwu na-eri ihe maka ọkara-elu okpomọkụ. Tinye anụ ọkụkọ na ite na-esi ísì ụtọ na-esi ísì ụtọ ma sie nri maka nkeji 7 kwa n'akụkụ. Oge kuki nwere ike ịdị iche na-adabere na ịdị arọ na ibu nke obi ọkụkọ.
- Mgbe ọkụkọ ahụ rute n'ime okpomọkụ dị n'ime 165 degrees, wepụ si ọkụ ma jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1309 |
| Ọnụba abụba | 77 g |
| Abụba buru ibu | 21 g |
| Abụba na-enweghị ntụpọ | 33 g |
| Cholesterol | 418 mg |
| Sodium | 694 mg |
| Carbohydrates | 13 g |
| Fri nri | 2 g |
| Protein | 134 g |