Ntụziaka a na-eme ka atụrụ na-eme ihe dị iche iche na-esite na ụkwụ, buru ụzọ mee ka mmiri sie ike, ma sie ya mmanụ, ma ọ bụrụ na ọ bụ mmanụ aṅụ na-eme ka ọ dị mma, nke na-eme ka nwa atụrụ ahụ nwee ọgaranya.
Ihe Ị Ga-achọ
- Maka Nwa Atụrụ ahụ:
- 4 nwa eburu mmiri (ịkpụ site n'ụkwụ, ihe dị ka 1 1 inch nke anụ ọhịa)
- 2 tablespoon ogbe yogọt
- 1 tablespoon mmanụ oliv
- 4
- garlic cloves (chopped)
- 1 teaspoon cumin (ala)
- 1 teaspoon ose oji (ala ohuru)
- 2 tablespoon tarragon (ọhụrụ chopped)
- 2 tablespoon mint (ọhụrụ chopped)
- 1 tablespoon
- rosemary (ọhụrụ chopped)
- Garnish: nnu nụrụ ụtọ
- Maka Vinaigrette:
- 2 tablespoon mmanụ aṅụ
- 2 tablespoon sherry mmanya
- 1/4 iko olive mmanụ
- 2 tablespoon mint ọhụrụ, chopped
- Garnish: nnu na ala ohuru oji oji ka o rie
Otu esi eme ya
- Na nnukwu efere na-esi nri, jikọta yogọt, mmanụ oliv, garlic, cumin, ose, tarragon, Mint, na rosemary. Gwakọta nke ọma ma gbakwunye nwa atụrụ, na-agbanye uwe. Ozugbo a na-ekpuchi ya, kpuchie na refrigerate maka ọ dịkarịa ala awa anọ. Enwere ike ịmegharị ndị na-azụ atụrụ n'abalị.
- Tinye ihe oriri vinaigrette na nnukwu efere na whisk iji gbakọta; debe
- Ghọta ihe na-edozi gị ma ọ bụ ihe mgbochi. Wepu ugbo si na marinade, kpochapu garlic na ahihia, mmanu di nro na nnu uzo abua n'amara. Grill ihe dị ka minit 5-6 nke ọ bụla n'ihi na ọkara na-adịkarị (ga-adịgasị iche na oke). Zoo ike maka nkeji ise tupu ị na-eje ozi.
- Jirinụ mmanụ aṅụ na-eme ka ọ bụrụ nke a na-amị mkpụrụ na-ekpuchi n'elu.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1015 |
| Ọnụba abụba | 70 g |
| Abụba buru ibu | 25 g |
| Abụba na-enweghị ntụpọ | 34 g |
| Cholesterol | 259 mg |
| Sodium | 299 mg |
| Carbohydrates | 23 g |
| Fri nri | 2 g |
| Protein | 71 g |