Mkpịsị ụkwụ nke atụrụ bụ otu n'ime usoro ntụziaka "pụrụ iche" kachasị mfe. Osisi siri ike, lemon, na garlic marinade nile bu oke ocha nke umuaka kwesiri ka o buru ihe ocha.
Na-eme ka akụkụ nke 6-8 nke Nwa Atụrụ ahụ
Ihe Ị Ga-achọ
- 1 (5 ruo 6 paụnd) ụkwụ nwa ọkpụkpụ nke ọkpụkpụ (ga-agbakọta, ma ọ bụrụ na ọ bụghị ya, nwere onye na-egbu anụ na-agbụ ya maka nchịkọta)
- 2 lemons , na-atụgharị
- 6 cloves garlic, anuahade
- 1/4 cup chopped ọhụrụ rosemary
- 1 teaspoon Fikiere thyme
- 1 teaspoon ọhụrụ n'ala nwa ose
- 2 tbsp olive mmanụ
- nnu kosher dị ka ọ dị mkpa
- 1 cup mmiri ma ọ bụ ngwaahịa maka deglazing, nhọrọ
Otu esi eme ya
- Gwakọta ihe oriri niile, ma e wezụga mmanụ oliv na nnu, na nnukwu nnukwu efere. Gbano ụkwụ nwa atụrụ ahụ nke ọma na marinade ruo mgbe a kpochara ya. I nwedịrị ike ịgbanye ụfọdụ herbs na galik n'ime ihe ọ bụla na-adaba. Tinye nwa atụrụ na akpa rọba, na marinade na refrjiraeto n'otu ntabi anya, ma ọ bụ maka ọ dịkarịa ala awa 6.
- Wepu nwa atụrụ ahụ site na ngwa nju oyi, ma nọrọ ọdụ ruo minit 45 iji rute ọnụ ụlọ. Wepu nwa-aturu ahu site na marinade ma tinye ya n'osisi n'ime nnukwu ite. Tinye mmanụ olive, na oge ya nke ọma na nnu. Jide n'akụkụ na abụba kachasị elu.
- Ngwunye ọkụ na 450 degrees F. Nchịkọta maka nkeji iri na oven na-ekpo ọkụ na-amalite na-acha aja aja elu, wee belata oven ruo 315 degrees F., ma rie maka ihe dị ka minit 10 kwa paụnd (nke a ga-enwe ihe dị ka lita 5-6 ihe dị ka awa).
- Ụzọ kachasị mma maka ịlele njedebe na-eji iheomume anụ ọkụkụ dijitalụ, na-ewepụ nwa atụrụ ahụ mgbe ntụgharị oge dị elu ruo 135 degrees F. Nke a ga-enye gị pink na osere na-atọ ụtọ. Mee ka nwa atụrụ ahụ zuru ike ma ọ dịkarịa ala minit 20 tupu e sichaa ya. Ọ bụ ihe kacha mma sliced, megide ọka anụ.
- Rịba ama: Ọ bụ ezie na anụ ahụ na-ezu ike, ị nwere ike ịwụpụ abụba ahụ n'ọkụ ahụ, na-etinye ya n'elu ọkụ ọkụ, ma debe ihe ndị na-acha ọkụ na ala na iko mmiri, ma ọ bụ ngwaahịa. Nanị kpochapụ ala nke pan ahụ na spatula ka mmiri mmiri na-ekpo ọkụ, ruo mgbe mmiri chara achachasịla. Wunye nke a n'elu nwa sliced mgbe ị na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 854 |
| Ọnụba abụba | 58 g |
| Abụba buru ibu | 24 g |
| Abụba na-enweghị ntụpọ | 25 g |
| Cholesterol | 266 mg |
| Sodium | 259 mg |
| Carbohydrates | 8 g |
| Fri nri | 2 g |
| Protein | 71 g |