Na-eri nri ọkụkọ na-eme ka ego na-eri nri na mmanụ aṅụ na-enye ya ohere nchịkọta ọkụkọ lemon sage na-eme ka ọ bụrụ ihe dị ụtọ site na usoro nri. Ngwakọta nke dị mfe ma ọ bụ poteto a kụrụ , ihe salad ọhụrụ a gbanyere mkpọrọgwụ, na efere mkpụrụ osisi gbanwere nke a dị ka nri zuru oke.
Ihe Ị Ga-achọ
- Mpekere ọkụkọ 2 pound
- 1/4 iko
- extra virgin olive oil
- 1/3 iko ihe ọṅụṅụ lemon
- 1 tablespoon lemon zest
- 3 chopped tablespoons
- ọhụrụ sage (chopped)
- 1 garlic clove (anuahade na chopped)
- 3/4 teaspoon nnu (belata 1/4 teaspoon ma ọ bụrụ na iji sodium-nwere ọkụkọ)
- 1/2 teaspoon ose oji
Otu esi eme ya
Mee ka mmanụ olive, ihe ọṅụṅụ lemon, lemon zest, sage, garlic, nnu, na ose ruo mgbe agwakọtara ihe niile. Wunye marinade lemon-sage n'ime nnukwu iko mmiri na efere; tinye ọkụkọ na efere ahụ, na-atụgharị iberibe otu ugboro ka o wee kpuchie ya na marinade. Kpuchie efere ma kpoo ọkụkọ maka awa 1, na-atụgharị iberibe otu ugboro ọ bụla minit 15.
Ghichaa ma ọ bụ brush nnukwu skillet na mmanụ ma tinye ya n'elu ọkara-ọkụ dị elu.
Debe ihe niile ọkụkọ na mgbochi ma ọ bụ tinye ọkụkọ ahụ, na batches, n'ime skillet ọkụ. Tụfuo marinade ahụ. Kpoo ọkụkọ ahụ maka minit 4 ruo 6 n'akụkụ nke ọ bụla. A na-eme ọkụkọ ahụ mgbe akụkụ kasị sie ike na-enwe ike ijide aka na ule 165F na ọkụ ọkụ na-agụ ozugbo. Na-eje ozi dị ọkụ ka ọ na-abanye ma ọ bụ na-emegharị ọkụkọ ma na-ejere ya ozi ka a sụgharịa ya na salad.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 473 |
| Ọnụba abụba | 29 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 15 g |
| Cholesterol | 127 mg |
| Sodium | 414 mg |
| Carbohydrates | 10 g |
| Fri nri | 1 g |
| Protein | 42 g |