Mmanụ aṅụ, na-ede akwụkwọ chipotle na-acha anwụrụ ọkụ, na oge ose na-enye aka mee ka ekpori anụ ahụ dị mfe. Na-ejere anụ ezi a sliced ahụ nri ma ọ bụ nke osikapa.
Ndị na-elekọta anụ ezi na-eji nwayọọ nwayọọ na-ebute ya na mgbe ahụ, a na-esite ha n'ọkụ.
Leekwa
Nri anụ ezi na anụ ugbo Puko Tenderloin Medallions
Achịcha Akpụkpọ anụ Prickloin Na Mfe Akara Marsala
Ihe Ị Ga-achọ
- 3 na mmanụ aṅụ tablespoons
- 2 chipotle chiles na adobo, ezigbo chopped, na teaspoons nke ihendori
- 1 tablespoon chopped cilantro
- 1 garlic garlic, chopped finely chopped
- 2 anụ ntanetị anụ, ihe dị ka 1 1/2 na 2 pound
- 1 ruo 2 tablespoons mmanụ oliv
- 1/2 teaspoon nnu
- 1 teaspoon chili ntụ ntụ
- 1/2 teaspoon cumin
- 1/4 teaspoon ala oji ose
Otu esi eme ya
- Okpomọkụ ọkụ na 350 F.
- Na nnukwu efere na-agwakọta mmanụ aṅụ, na-ede akwụkwọ, na adobo ihendori, cilantro, na garlic; ewepụta.
- Oliv mmanụ oliv na nnukwu skillet n'elu okpomọkụ. Kpochapụ abụba site na nro na-ewepu ọlaọcha akpụkpọ anụ. Na-eri anụ niile na nnu, chili ntụ ntụ, cumin, na ose oji. Hụ mmanụ olive, na-atụgharị na agba aja aja n'akụkụ niile maka ihe ruru nkeji asatọ.
- Nyefee anụ ezi ahụ na pan ma ọ bụ hapụ ndị na-eme ebere na skillet ma ọ bụrụ na ọ bụ oven-nchekwa.
- Gaa anụ ezi ahụ na oven nke dị tupu ihe dị ka nkeji iri ma jirizie ya na-ejikọta ya na chipotle ngwakọta. Nọgide na-ata nri maka ihe dị ka minit 10, ma ọ bụ ruo mgbe anụ ezi na-edekọ ma ọ dịkarịa ala na 145 F na ọkụ ọkụ na-agụnye ngwa ngwa banye n'ime akụkụ kasị njọ nke onye na-eme ebere.
- Ka anụ ezi ahụ zuo ike maka nkeji ise. Iberi ma na-ejupụta na ihe ọṅụṅụ na pan.
Na-eje ozi 6.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 356 |
| Ọnụba abụba | 12 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 126 mg |
| Sodium | 110 mg |
| Carbohydrates | 17 g |
| Fri nri | 1 g |
| Protein | 44 g |