A na-emegharị anụ ezi anụ ahụ a na-esure n'ọkụ na-eme ka ọ ghara ịdị ọcha. Jide n'aka na ị na-eme ka okpomọkụ dị ala iji gbochie elu ahụ ọkụ tupu ebighe ya n'etiti. Na efere a bụ ihe dị mfe, a pụkwara ijere ya dị ka nri nri ezinụlọ dị mfe, ma ọ dịkwa oke mma maka ọbịa.
Ihe Ị Ga-achọ
- 1 3 na 5 paụnd / 1.4 na 2.3 n'arọ, akpọre anụ ezi anụ
- Maka Marinade:
- 6 ounces / 180 mL nke apple juice concentrate
- 1/2 iko / 120 mL tinye yabasị
- 1/2 iko / 120 mL mmanya ọcha
- 3 tablespoons / 45 mL mmanụ ihe oriri
- 2 tablespoons / 30 mL soy ihendori
- 1 garlic clove (minced)
- 1/2 teaspoon / 2.5 mL nnu
- 1/2 teaspoon / 2.5 ml Rosemary
- 1/2 teaspoon / 2.5 mL ose oji
Otu esi eme ya
1. Gwakọta ihe ọṅụṅụ apple, minced yabasị, mmanya ọcha, mmanụ ihe oriri, soy sauce, garlic garlic, nnu, rosemary na ose oji n'ime nnukwu efere. Mix ọma.
2. Kpochapu ihe obula nke abuba ma obu anu sitere na anu. Ghichaa akwa akwa akwa. Gwakọta ebe n'ime akpa plastic na-agbanye ma wụsa n'elu marinade. Jiri nwayọọ mee ka anụ ahụ banye n'ime akpa ruo mgbe ọ dị mma. Hapụ ọ bụla ikuku ikuku si akpa, akara, na ebe n'ime refrjiraeto maka 2-4 awa.
3. Ngwakọta ihe na-eme ka ọ bụrụ ihe ọkara-ọkụ dị elu ma dozie maka mgbakasị na-enweghị isi. Tinye anụ ahụ na ebe na-adịghị ere ọkụ nke nzere ma mechie mkpuchi. Dabere na nha nke ga-adị 1 1/2 2 awa. A na-eme anụ ahụ mgbe okpomọkụ dị n'ime ya ruru 155 ruo 165 degrees F. (75 degrees C).
4. Wepu anụ ezi na-esi na grill ma tinye ya n'elu nnukwu osisi. Ụlọikwuu loosely na aluminum foil ma ka ọ na-ezu ike maka ihe 5-7 nkeji. Wepu ụdọ ma kpoo anụ n'ime mpekere 1/2 nke anụ ọhịa. Jirinụ akụkụ efere kachasị amasị gị. Jiri anụ ezi na-eri nri na sandwiches, soups, salads, ma ọ bụ stews.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 462 |
| Ọnụba abụba | 26 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 13 g |
| Cholesterol | 121 mg |
| Sodium | 470 mg |
| Carbohydrates | 10 g |
| Fri nri | 1 g |
| Protein | 43 g |