Nwa atụrụ azụ azụ bụ nwa nke atụrụ nke zuru oke maka ịkwa ụgbọ mmiri, mmanya na-edozi. Ọ dị nro ma jupụta na ekpomeekpo.
Na nhazi a, a na-ebute azụ atụrụ na Middle East herbs na ngwa nri ma mezie ya ka o zuo okè.
Nwa atụrụ na-esonyere ìhè na ume kukumba yogọt na wedịlị lemon.
Ihe Ị Ga-achọ
- Maka Marinade:
- 1 tablespoon cumin osisi
- 1 tablespoon smrika papedo
- 2 garlic tablespoons (finely chopped)
- 1 tablespoon
- coriander (cilantro) (ezigbo chopped)
- 1 tablespoon akwukwo akwukwo pasili (nke oma)
- 1/2 teaspoon nnu nnu
- 1/4 iko olive mmanụ
- 1 1/2 lbs./600g atụrụ backstraps
- Maka Yogọt:
- 3/4 iko yogọt eke
- 1/2 kukumba (peeled, deseeded, na chopped)
- 1 tablespoon mint (chopped chopped)
- 1/4 teaspoon nnu nnu
- Garnish: 1/2 lemon bee na ọkara
Otu esi eme ya
- Gwakọta ihe oriri marinade na nnukwu nnukwu efere. Tinye obere azụ atụrụ ahụ ma jikọta ya na uwe. Kpuchie na refrigerate maka ọ dịkarịa ala awa abụọ ma ọ bụ ruo awa 24.
- Kwadebe yogọt kukumba tupu ị kụọ nwa atụrụ. Gwakọta yogọt, kukumba, Mint, ihe ọṅụṅụ lemon na nnu na obere efere. Mee nke ọma ma wepụ ya.
- Ngwakọta ọkụ ma ọ bụ igwe anwụrụ na nnukwu okpomọkụ. Esi nri na-esi nri na mpaghara ọ bụla na - enweghị ihe dịka minit 8-10.
- Nyefee nwa atụrụ na efere na-ekpuchi ya na foil maka nkeji ise. Mgbe oge a gbasaa nwa atụrụ ahụ na diagonally wee jiri kukumba kukumba na abụọ wedges.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1295 |
| Ọnụba abụba | 98 g |
| Abụba buru ibu | 34 g |
| Abụba na-enweghị ntụpọ | 49 g |
| Cholesterol | 331 mg |
| Sodium | 316 mg |
| Carbohydrates | 12 g |
| Fri nri | 2 g |
| Protein | 89 g |