Ntụziaka nchịkọta anụ ezi a dị mfe na-ejikọta obi ụtọ na anụ ahụ dị nro ma dị nwayọọ. A na-esite n'ọkụ na-esite na mkpịsị mọstad, garlic, na herbs.
Nri gị na-enye ekpomeekpo, ya na galik na ohuru oji. Ufodi ogwu ndi ozo: Sage, rosemary, tarragon, savory, na fennel. Ma ọ bụ jiri ngwakọta ahịhịa na-emepụta ihe, dị ka ọgwụgwọ, ọgwụ ọkụkọ, ma ọ bụ ihe ntinye n'efu nnu na nnu.
Nri anụ ezi anụ ahụ bụ ahụ ike, abụba abụba. O nwere ike isi ike ma ọ bụrụ na esi ya ogologo oge, ya mere lelee okpomọkụ mgbe ihe dị ka minit 30 ruo 40 ma ọ bụrụ na o kwere mee.
Ihe Ị Ga-achọ
- 2 anụ ntụtụ anụ, ihe dị ka 3/4 1 kilogram ọ bụla
- Dash kosher nnu
- 3 mkpụrụ osisi mọstad tablespoons
- 4 cloves garlic, finely minced
- 2 teaspoons Fikiere thyme
- Dash ground black ose
Otu esi eme ya
- Okpomọkụ ọkụ na 375 F.
- Nweta akwụkwọ ntanetị 9-by-13-by-2-inch na foil. Griiz griiz nke oma.
- Kpochapụ anụ ndị na-eri anụ na abụba; kụrụ aka.
- Debe anụ ndị na-eme anụ ezi na mbadamba a kwadebere ma fesaa nnu.
- Gwakọta ihe ndị fọdụrụ na nnukwu efere ma bido ruo mgbe agwakọtara ya. Gbanye n'akụkụ niile nke anụ ezi.
- Gaa anụ ezi ahụ maka minit 40 ruo 55, maọbụ ruo mgbe ọ na-ede ma ọ dịkarịa ala na 145 F na ihe ọkụkụ nke anụ nke etinyere n'ime etiti nke akụkụ kasị njọ nke onye na-eme ebere.
- Wepu ya na oven, kpuchie ya na foil, wee weghachite maka minit 5 ruo 10.
Dịka USDA si kwuo, okpomọkụ kachasị dị mma maka anụ ezi anụ ahụ bụ 145 F.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 296 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 126 mg |
| Sodium | 209 mg |
| Carbohydrates | 8 g |
| Fri nri | 1 g |
| Protein | 44 g |