Mkpụrụ osisi na-enweghị mkpụrụ na jam na ntakịrị ihe ọṅụṅụ oroma na mmanya na-eme ka ihe dị mma maka obere anụ ọkụkọ.
Anyị na-egwu ọkụkọ a na osikapa na ahịhịa na-acha uhie uhie, ma ha ga-abụ nnukwu na nrọ ma ọ bụ poteto.
Ihe Ị Ga-achọ
- 4 boneless ọkụkọ ara halves
- 1 ruo 2 tablespoons olive mmanụ (ka uwe pan)
- nnu na ohuru ocha oji
- 1/3 iko ntụ ọka niile
- 1 obere yabasị (halved na thinly sliced)
- 4 tablespoons uhie mmanya mmanya (ma ọ bụ jiri utu ma ọ bụ pọmigranet infused mmanya)
- 4 syrup ọka bali (ma ọ bụ Lble's Golden Syrup)
- 1/3 iko ihe ọṅụṅụ oroma
- 1/2 iko seedless utu ras
- 1 ruo 2 tablespoons butter
- Nhọrọ: 1/2 iko raspberries (maka ndozi, nhọrọ)
Otu esi eme ya
- Jiri nwayọọ mee paụkọ anụ ọkụ dị n'etiti ihe nkedo nke eriri plastik ruo ọkpụkpụ ọkụkọ 1/4 ruo 1/2 nke ọkpụkpụ ma ọ bụ ọkpụkpụ ọkụkọ na-egbuke egbuke iji mee ka cutlets dị mkpa.
- N'ime nnukwu skillet na-ekpuchi mmanụ olive na-agbanye n'ọkụ-nnukwu okpomọkụ.
- Wụkọta ọkụkọ ahụ na nnu na ose ma tinyezie ya na ntụ ọka ahụ.
- Gwa ọkpụkpụ ọkụ, na-atụgharị, ruo mgbe ọ na-acha ọcha na n'akụkụ abụọ, ihe dịka 4 ruo 6 nkeji. Wepu ọkụkọ na efere wee wepụ ya.
- Gbakwunye eyịm na skillet ma kụọ ha, na-akpali, ruo mgbe ejighị ya kpọrọ.
- Na obere efere jikọtara mmanya, syrup ọka, ihe ọṅụṅụ oroma, na jam; ngwakọta nke ọma. Gaa na skillet ma weta simmer. Tinye ihe dị ka nkeji 2 iji belata obere.
- Tinye ọkụkọ azụ na skillet, belata okpomọkụ na ala, mkpuchi, ma sie nri maka ihe dị ka minit 10 ruo 15, ma ọ bụ ruo mgbe esire ya ọkụkọ. Bido bọta n'ime ihe oriri ruo mgbe gbazee.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1480 |
| Ọnụba abụba | 83 g |
| Abụba buru ibu | 24 g |
| Abụba na-enweghị ntụpọ | 35 g |
| Cholesterol | 430 mg |
| Sodium | 849 mg |
| Carbohydrates | 42 g |
| Fri nri | 5 g |
| Protein | 134 g |