A na-ejikwa ọkụ ọkụ ndị a na-eme ka ọkụkọ a jupụta na ọkụkọ a, ọ ga-eme ka ị daa n'ikpere. Jide n'aka na ị na-ata cumin na coriander mkpụrụ ka e wee wepụ ihe ọkụkụ ahụ.
Ihe Ị Ga-achọ
- 1 ọkụkọ zuru ezu, belata
- 1/2 iko / 120 ml mmanụ oliv
- 2 tablespoons / 30 mL cilantro, chopped
- 2 tablespoons / 30 mL ihe ọṅụṅụ lemon
- 2 teaspoons / 30 mL paprika
- 2 cloves garlic, minced
- 1 1/2 teaspoons / 7.5 ml Cumin osisi
- 1 1/2 teaspoons / 7.5 ml coriander osisi
- 1/2 teaspoon / 2.5 mL turmeric
- 1/2 teaspoon / 2.5 mL pawuda
- 1/2 teaspoon / 2.5 mL cayenne
- 1 1/2 teaspoons / 7.25 mL nnu mmiri
- 1/2 teaspoon / 5 mL ose oji
Otu esi eme ya
Toast cumin na coriander osisi na skillet n'elu oké okpomọkụ maka 30 sekọnd ruo mgbe isi. Mkpụrụ osisi n'ime ngwa agha ma ọ bụ na ose. Jikota mmanụ olive, ihe ọṅụṅụ lemon, paprika, garlic, turmeric, cinnamon, cayenne, nnu na ose.
Tinye ọkụkọ na akpa plastic. Gwakọta ngwakọta n'elu ma jiri akuku gbanye akwa. Akpa akwa na-etinye n'ime friji maka ọbụlagodi 2-6 awa.
Ngwurugwu ihe ubi.
Wepu anụ ọkụ si akpa ma tụfuo marinade ọ bụla. Mpempe ọkụkọ ọkụkụ na-acha ọkụ ọkụ n'elu ihe ọkụkụ dị ihe dị ka minit 35-40 maọbụ ruo mgbe ha ruru n'ime okpomọkụ dị n'ime 175 degrees F.
Ozugbo a kụrụ ya, wepụ ọkụkọ si na grill ma fesa ya na chopped cilantro ma jee ozi n'elu osikapa, couscous, ma ọ bụ quinoa.
Ọ bụrụ na ịchọrọ ịkụkọ ọkụkọ n'oge usoro nri, nanị ka okpukpu abụọ na-eme nri. Jiri ọkara nke ngwakọta dị ka marinade ma debe ọkara ọzọ iji jiri ya mee ihe mgbe ọkụkọ dị na ya. Tinye obere oge nkeji iri abụọ nke oge nri, ma meegharịa usoro ihe dị ka ugboro atọ, ruo mgbe ọkụkọ esila.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 602 |
| Ọnụba abụba | 45 g |
| Abụba buru ibu | 9 g |
| Abụba na-enweghị ntụpọ | 27 g |
| Cholesterol | 105 mg |
| Sodium | 982 mg |
| Carbohydrates | 14 g |
| Fri nri | 2 g |
| Protein | 36 g |