N'ịbụ ndị a na-ekpokọta ihe na-esi ísì ụtọ nke herbs na oge ndị ọzọ, ihe a na-esi ísì ụtọ nke anụ ezi a na-esi ísì ụtọ bụ ihe na-atọ ụtọ. Ebe ọ bụ na anụ a bụ ọkpụkpụ ọkpụkpụ, cheta iji kechie ọkpụkpụ ya na aluminom. Nke a na-enye aka igbochi oke ọkụ na-eme ka nkwenye dị mma karịa mgbe anụ ahụ dị mma. Akwa maka oge pụrụ iche, mana a na-akwụ ụgwọ maka nri nri ọ bụla.
Ihe Ị Ga-achọ
- 1 anụ ọhịa anụ ahụ, ihe dị ka kilogram 3 / 1.4
- 1/4 iko / mmanụ mmanụ olive 60 mL
- 1 tablespoon / 15 mL ihe ọṅụṅụ lemon ọhụrụ
- 2 teaspoons / 10 ml ọcha na-esi nri mmanya
- 1 tablespoon / 15 mL akwukwo akwukwo pasili, finely chopped
- 1 teaspoon / 5 ml ọhụrụ thyme epupụta
- 1 teaspoon / 5 mL ọhụrụ marjoram, finely chopped
- 3 sage epupụta, agbakwunyere mgbọrọgwụ
- 1-2 cloves garlic, minced
- 1 teaspoon / 5 ML Mọstad ntụ ntụ
- 1/2 teaspoon / 2.5 mL ụtọ paprika
- 1/2 teaspoon / 2.5 mL yabasị ntụ ntụ
- 1 1/2 teaspoons / 7.5 mL nnu mmiri
- 1/4 teaspoon / 1.25 mL ala nutmeg
- 1/4 teaspoon / 1.25 mL ala ala agba oji
Otu esi eme ya
1. Na-eri mmiri na mmiri oyi na-ehicha ya na akwa akwa akwa. Tinye na mpempe akwụkwọ nnukwu mmiri.
2. Gwakọta mmanụ olive, lemon, ihe ọṅụṅụ na nri mmanya n'ime obere efere. Tinye ihe oriri ndị ọzọ ma kwe ka ngwakọta na-anọdụ ala n'ụlọ okpomọkụ maka minit 10.
3. Jikọta anụ ahụ dum na ngwakọta. Jide n'aka iji nweta anụ ọhịa ọ bụla. Akpụ ụgbụ e ji ekpuchi ya na aluminom.
4. Ghaa na-ekpo ọkụ maka okpomọkụ dị ọkụ, na-etinye ebe a na-esi ísì ụtọ na-esi ísì ọkụ ma na-esi nri maka awa 2 ruo 3 maọbụ ruo mgbe okpomọkụ nke ime ụlọ na akụkụ kachasị oke nke anụ ahụ ruru ogo 145 / F degrees 65.
5. Ozugbo a kụrụ ya ọkụ, wepụ ya na ọkụ, tent ya na ntinye akwụkwọ ntanetị ma kwe ka anụ ahụ zuru ike maka minit 15-20 tupu e sopụ ya.
6. Ghaaa mbemiso n'etiti ọkpụkpụ. Nke a ga - enye gị ezigbo anụ ezi anụ. Jirinụ akụkụ efere kachasị amasị gị.
7. Na-echekwa ihe na-ekpuchi ihe na-ekpuchi ma na-agbanye ma ọ bụ na oven ma ọ bụ microwave.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 504 |
| Ọnụba abụba | 30 g |
| Abụba buru ibu | 9 g |
| Abụba na-enweghị ntụpọ | 15 g |
| Cholesterol | 152 mg |
| Sodium | 572 mg |
| Carbohydrates | 7 g |
| Fri nri | 1 g |
| Protein | 49 g |