Ogwu Gwakọtara Chicken

A na-eji obi ụtọ na-aṅụ anụ ọkụkọ na ahịhịa, lemon, na marinade garlic. A pụkwara iji marinade a mee ihe maka ọkụkọ ma ọ bụ nke a kụrụ agwa.

Enweghị onwe gị iji mkpịsị aka gị.

Ije ozi Aro: Jirinụ ọkụkọ ma ọ bụ ihe ndozi na-eme ka ọkụkọ na brokoli sie ma ọ bụ agwa agwa.

Ezi ntụziaka
Achịcha Egwu na Oregano Chicken Breasts
Ọkụkọ na-eri nri na anụ ezi

Ihe Ị Ga-achọ

• 4 ruo 6 ogho nku ọkụ ọkụ, ọkpụkpụ-n'ime
• 1/4 iko
• extra virgin olive oil
• 1/2 cup minced
• green onions
• 2 cloves
• garlic, minced
• 1 tablespoon chopped ọhụrụ rosemary, ma ọ bụ 1 teaspoon Fikiere rosemary
• 1 tablespoon ọhụrụ chopped dil
• 1/2 teaspoon fatịlaịza akpọnwụ
• 1/2 iko ihe ọṅụṅụ lemon ọhụrụ
• 1/8 teaspoon ala na-acha odo odo, iji sie ụtọ
• Nri zọrọ nke otu lemon

Otu esi eme ya

1. Tinye ọkụkọ na nnukwu akpa nchekwa nchekwa nri plastic.
2. Gwakọta ihe oriri marinade ma wụsa ọkụkọ. Gbanye akpa ka ọ bụrụ mpempe akwụkwọ ọkụkọ. Refrigerate na marinate maka awa 2 ruo 4, na-atụgharị mgbe ụfọdụ.
3. Preheat na oven na 400 F.
4. Wepu ọkụkọ si marinade na igbapu nke ọma; tinye marinade ahụ dị na saucepan.
5. Debe anụ ọkụkọ na ite n'ime nri ma ọ bụ roaster. Acha maka minit 35.

1. Ka ọ dịgodị, weta marinade ahụ; nọgide na-esi na mmiri ọkụ na-ekpo ọkụ maka nkeji 2.
2. Jiri ọkụ marinade ahịhịa ọkụ; gbanwee ma gbanye n'akụkụ nke ọzọ ma mee ihe dị ka minit 20 ruo 30, basting ọtụtụ ugboro tupu ọkụkọ emee.
3. Ekwesịrị ịkụcha ọkụkọ na mmiri ga-agba ọsọ mgbe a tụrụ ya na ndụdụ. Na-eje ozi na 4 ruo 6.

Nutritional Guidelines (kwa na-eje ozi)
Calories	291
Ọnụba abụba	21 g
Abụba buru ibu	5 g
Abụba na-enweghị ntụpọ	11 g
Cholesterol	70 mg
Sodium	69 mg
Carbohydrates	3 g
Fri nri	1 g
Protein	22 g

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