Dị ka à ga-asị na mmiri mmiri dị na Chile na-agba ọkụ adịghị mma, uzomume a na-achọ ka ọ bụrụ na galik bọtara ya ma tinye ya na oregano pesto. Nri na-atọ ụtọ n'ezie ma zuru oke maka oge ọbụla.
Ihe Ị Ga-achọ
- 1 paụnd mmiri ala Chile (akpụkpọ anụ n'otu akụkụ)
- 1 tablespoon ihe ọṅụṅụ lemon (ihe ọṅụṅụ nke 1/2 lemon)
- 2 teaspoons / 10 mL grapeseed mmanụ
- 1/4 teaspoon / 1.75 mL salt salt
- 1/4 teaspoon / 1.75 mLblack ose
- Maka Oregano Pesto:
- 1/3 iko / 80 mL ọhụrụ oregano doo
- 1/3 iko / mmanụ mmanụ olive 80 mL
- 2 tablespoons / 30 mL pine mkpụrụ
- 2 tablespoons / 30 mL Parmesan cheese (grated)
- 1 garlic clove (minced)
- 1/2 teaspoon / 2.5 mL nnu mmiri
- Maka Garlic Butter:
- 2 tablespoons / 30 mL olive mmanụ
- 2 tablespoons / 30 ml butter
- 1 garlic clove (chopped chopped)
Otu esi eme ya
- Iji kwadebe pesto, tinye ihe ndị na-emepụta ya n'ime ihe oriri na ihe oriri ruo mgbe agwakọtara ngwakọta. Ejichala ngwakọta ahụ, ọ ka ga-enwe ụfọdụ ederede. Tinyekwu oregano maka nnukwu ihendori.
- Ngwurugwu na-ekpo ọkụ maka ịjụ okpomọkụ. Saa na kpochie azụ. Jikọta ihe ọṅụṅụ lemon na mmanụ grapeseed. Gakwunye azụ anụ ahụ ma fesaa ya na nnu nnu na ose ojii.
- Jide otu nnukwu akpụkpọ anụ aka n'èzí na akwa akwa akwa. Dichaa akwa akwa akwa na ezigbo mmanụ grapeseed ma na-agba ọsọ na-acha ọkụ ọkụ na-acha ọkụ ọkụ Tinyegharịa usoro a ugboro anọ iji mepụta azụ na-abụghị osisi maka azụ.
- Tinye ebe mmiri na-asọba n'elu mmiri, anụ ahụ dị ala. Kwe ka azụ na-esi nri maka nkeji 3 ma jiri nwayọ mee ihe, na-eji ntanetị dị ncha, na-arụ azụ azụ ahụ site na mkpịsị mmiri. N'otu oge, azụ na-enye, tụgharịa na esi nri (akụkụ anụ ahụ) maka minit 10-20 nkeji dabere na ọkpụrụkpụ nke filet ahụ. A na-eme azụ mgbe akụkụ kachasị oke nke fillet rutere n'ime okpomọkụ dị n'ime ogo 145 degrees (63 degrees C.). Wepu azu ma jiri nlezianya kpuchie ya na mpempe akwụkwọ ruo mgbe ị na-eje ozi. Na-adị nwayọọ.
- Maka garlic bọta, tinye mmanụ oliv na butter n'ime panye ihe n 'okpukpu. Ozugbo ọ malitere ikpo ọkụ (egosiputa), tinye galik sliced, nwuo ma wepụ ya na okpomọkụ. Achịcha garlic ga-etinye mmanụ ahụ, ma ọ gaghị agba ọkụ ma ọ bụrụ na i mee nke a. Mee ka ọ dị jụụ maka sekọnd 30 tupu i jiri ya.
- Iji na-eje ozi, na-ekpocha efere na garlic butter, mgbe ahụ pesto. Debe azụ n'elu ma dozie ya na herbs na akwụkwọ nri gị kacha amasị gị. Dụpuo obere bred butter n'elu ma ọ bụrụ na ị ga-achọ ntakịrị ekpomeekpo. Soro gị na efere efere kachasị mma, ọ bụ ezie na m na-akwado akwụkwọ nri ndị a gụrụ ọkụ maka efere a.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 750 |
| Ọnụba abụba | 52 g |
| Abụba buru ibu | 11 g |
| Abụba na-enweghị ntụpọ | 29 g |
| Cholesterol | 85 mg |
| Sodium | 569 mg |
| Carbohydrates | 39 g |
| Fri nri | 7 g |
| Protein | 37 g |