Akwukwo ihe omimi nke mmanu nkpuru ihe mmanu bu ihe ndi di nma nke ihe ndi ozo.
Ihe Ị Ga-achọ
- 1 1/2 pound / 680 g
- ihe dị ka 1 - 1 1/2 sentimita asatọ
- 1/4 iko / 60 mL ọcha nri mmanya
- 2 tablespoons / 30 mL
- Dijon mọstad
- 2 tablespoons / 30 mL extra virgin olive oil
- 2 tablespoons / 30 mL mmanụ aṅụ
- ihe ọṅụṅụ nke 1/2 lemon
- 1/2 teaspoon / 2.5 mL Worcestershire ihendori
- 1/2 teaspoon / 2.5 mL nnu mmiri
Otu esi eme ya
- Gwakọta ihe niile, ma e wezụga azụ, na nnukwu nnukwu efere. Tinye obere mmiri, hụ na ị ga-eyiri ezigbo mma.
- Ngwakọta ihe dị ọkụ maka nnukwu okpomọkụ.
- Wepu azụ si marinade.
- Tinye iyak na imi. Ichapu marinade ahụ n'elu azụ ma sie nri maka minit 5-7.
- Gbanyụọ azụ ahụ ma tinye marinade ahụ ma sie nri maka nkeji ise, ma ọ bụ ruo mgbe flakes azụ ga-eji ngwa ngwa.
- Mgbe emechara, wepụ ọkụ ma jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 276 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 70 mg |
| Sodium | 502 mg |
| Carbohydrates | 10 g |
| Fri nri | 1 g |
| Protein | 32 g |