A na-eji anụ ọkụkọ a dị ụtọ, nke dị ụtọ, na-ekpokọtara ya na painiapia, ihe ndị na-edozi ahụ, na eyịm green. A na-eme uzommeputa na akụkụ ọkụkọ. Jiri mpekere painiapulu ohuru ma ọ bụ nke a na-eri ma ọ bụ painiapulu chunks na uzommeputa a.
Enwere ike ime nke a na thighs anụ ọkụ. Maka akpụkpọ anụ akpụkpọ anụ, gbanye anụ ọkụkọ na obere mmanụ mmanụ na stovetop mbụ. Ma ọ bụ, mgbe a na-eme efere, tinye ya n'okpuru broiler ahụ ruo mgbe ọkụkọ na painiapị dị ntakịrị.
Ihe Ị Ga-achọ
- 1 teaspoon Fikiere rosemary, crumbled
- nnu na ohuru ocha oji
- Akụkụ 3 nke ọkụkọ ma ọ bụ nkewa dị iche iche
- 10 ruo 12 green onions, thinly sliced
- 1 iko painiapulu ihe ọṅụṅụ
- 2 teaspoons finely chopped candied (crystallized) ginger
- 4 mpekere painiapulu, bee na ọkara
Otu esi eme ya
- Mee ka oven ahụ ruo 375 F (190 C / Gas 5). Nweta nnukwu pan na-emighị ihe na pan ma ọ bụ na-esi ísì ọkụ na-esi ísì.
- Gwakọta nnu, ose, na rosemary; mee ka ngwakọta na ọkụkọ na-ekpuchi ya.
- Tinye ọkụkọ na efere mmiri a kwadebere ma fesaa ya na chopped green onions.
- Gwakọta ihe ọṅụṅụ a na-aṅụ painịpịa na ihe ndị na-edozi ya ma wụsa ihe niile.
- Acha, kpuchie, maka ihe dịka 45 ruo 55, ma ọ bụ ruo mgbe ọkụkọ mere. Ejiri mmiri ju ọtụtụ ugboro.
- N'ihe dị ka minit 10 ruo 15 tupu e mee ka ọkụkọ ahụ, n'elu ya na mpekere painia.
- Ijere ọkụkọ na osikapa a na-esi ọkụ ọkụ na agwa agwa ma ọ bụ broccoli steamed.
Hụ Chart Na-eri anụ na anụ ọkụkọ
Atụmatụ ọkachamara
Cickpy Skin Chicken Dee nnu, ose, na rosemary n'elu mpempe ọkụkọ. Okpomọkụ 2 tablespoons nke ihe oriri na mmanụ na akwa skillet karịrị ọkara okpomọkụ. Debe anụ ọkụkọ na mmanụ ọkụ ma na-esi nri, na-atụgharị, ruo mgbe akpụkpọ ahụ na-acha ọkụ na crispy. Debe ọkụkọ ahụ na tebụl na a kwadebere ya ma tinye usoro nhazi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 711 |
| Ọnụba abụba | 36 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 14 g |
| Cholesterol | 221 mg |
| Sodium | 262 mg |
| Carbohydrates | 25 g |
| Fri nri | 3 g |
| Protein | 71 g |