Nke a bụ ụzọ dị mfe ma dị mfe iji dozie obi anụ ọkụkọ ma dị ụtọ. Gri ha ọkụ na ngwa ngwa ma nwee obi ụtọ na efere nri kachasị amasị gị. Maka nsonaazụ kachasị mma, gbalịa ịgbasa ọkụkọ ahụ ruo ihe dị ka ọkara ọkpụkpụ ya site na mkpuchi ya na eriri plastik na iji kichin mallet ma ọ bụ ntụgharị ntụgharị. Nke a na-enye ohere ka marinade banye n'ime nke ọma.
Ihe Ị Ga-achọ
- 4 ọkpụkpụ, anụ ọkụkọ na-enweghị anụ
- 2 tablespoons / 30 mL
- mmanụ olive
- 1 tablespoon / 15 ml Lime ihe ọṅụṅụ
- 1 tablespoon / 15 mL chopped
- ọhụrụ thyme ma ọ bụ 1 teaspoon Fikiere thyme
- 2 cloves garlic minced
- 1/2 teaspoon / 2.5 mL nnu mmiri
- 1/4 teaspoon / 1.75 mL ose oji
Otu esi eme ya
1. Gwakọta mmanụ, ihe ọṅụṅụ lemon , thyme, nnu, ose oji na garlic na obere efere. Mee ka ọkụkọ ghọọ akpa plastic na-ekpuchi ya. Akpa akara na ikwe ka ọkụkọ merie n'ime refrjiraeto maka awa 1-4.
2. Ngwurugwu na-eri ihe maka ọkara-nnukwu okpomọkụ. Tinye ọkụkọ na mgbu na esi nri maka nkeji iri na abụọ nkeji iri na abụọ, gbanwee ọkara site na oge nri. Wepụ ihe ọ bụla fọdụrụ marinade. Ọkpụkpụ chicken aghaghị iru okpomọkụ dị mma nke mita 165 n'ime akụkụ kachasị oke tupu e weere ha dị ka esiri ya.
Ozugbo ha rutere na ọnọdụ okpomọkụ a, wepu ya na okpomọkụ, tinye ya n'elu efere ma hapụ ka anụ zuo ike maka nkeji ole na ole tupu ya ejee ozi.
3. Iberi ma na-eje ozi na-eyiri na n'elu salads. Akpụkpọ anụ ọkụ ndị a nwere oke zuru oke maka iri nri dị ọcha, protein dị elu, na nri dị ala.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1305 |
| Ọnụba abụba | 77 g |
| Abụba buru ibu | 21 g |
| Abụba na-enweghị ntụpọ | 33 g |
| Cholesterol | 418 mg |
| Sodium | 694 mg |
| Carbohydrates | 12 g |
| Fri nri | 1 g |
| Protein | 133 g |