Ihe Ị Ga-achọ
- 1/3 iko / 80 mL mmanụ mmanụ olive na-esiteghị na ya
- 1/4 iko / mmanụ elekere 60 mL
- 1/4 iko / 60 mL chopped pasili
- 2 tablespoons / 30 mL chopped basil dị ọhụrụ
- 2 tablespoons / 30 mL chopped fresh oregano
- 2 tablespoons / 30 mL ihe ọṅụṅụ lemon ọhụrụ
- 2 tablespoons / 30 mL Dixon mọstad
- 4 teaspoons / 20 mL Worcestershire ihendori
- 4 teaspoons / 20 mL shuga shuga
- 1 garlic garlic, minced
- 2 teaspoons / 10 ml nnu
- 1/2 teaspoon / 2.5 mL ose oji
- 2 kewaa ọkụkọ halves (banyere 3 pound / 1.4 n'arọ)
Otu esi eme ya
Gwakọta ihe oriri marinade na obere efere ma gbasaa ruo mgbe agwakọtara ya. Mee ka ọkụkọ dị iche iche gbasaa na GLAD Food Storage akpa ma wụsa na marinade. Kechie akpa ma mee ka ọkụkọ na friji ahụ ruo awa asatọ ruo awa 12.
Rụ ọkụ ọkụ na-esi na-emepụta nri n'èzí n'èzí n'èzí. Mgbe okpomọkụ dị ihe dị ka 375 degrees F (190 degrees C), wepụ ọkụkọ si marinade ma tinye oghere ọkụkọ, anụ ahụ n'akụkụ, na ite elekere itoolu.
Wunye marinade fọdụrụ n'elu ọkụkọ. Debe ite ahụ na-ekpo ọkụ, na-ekpuchi ihe ọkụ ahụ, ma na-esi nri maka awa 2 ma ọ bụ ruo mgbe okpomọkụ dị n'ime apata ụkwụ ọ bụla rute 175 degrees F (ogo 80 C). Na-eme ka ọ na-efe efe na-efe efe.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1188 |
| Ọnụba abụba | 79 g |
| Abụba buru ibu | 18 g |
| Abụba na-enweghị ntụpọ | 38 g |
| Cholesterol | 293 mg |
| Sodium | 1,595 mg |
| Carbohydrates | 22 g |
| Fri nri | 4 g |
| Protein | 96 g |