Ngwakọta na-atọ ụtọ nke ngwa nri na nri nri na-agbakwụnye okpomọkụ na ekpomeekpo a na-esi ísì ọkụ-e ghere eghe ọkụkọ ọkụkọ.
A na-eji nri dị mma na-eme achịcha ahụ, ma a pụrụ iji crumbs nke panko mee ihe maka mkpuchi dị egwu karị.
Ihe Ị Ga-achọ
- 6 boneless ọkụkọ ara halves (banyere 2 pound)
- 3 tablespoons bọta (gbazee)
- 2 iko mma ọhụrụ breadcrumbs
- 2 teaspoons Cajun seasoning
- Ngwakọta ose
- Dash dried leaf thyme
- 1/4 teaspoon yabasị ntụ ntụ
- 1 teaspoon ala paprika
- 1 pasent nke pasili
Otu esi eme ya
- Okpomọkụ ọkụ na 375 F.
- Na-esi na gribe efere mmiri na-emighị emi.
- Tinye akwara nne ehi n'etiti ihe nkedo nke kechie plastik na pound na-adighi mfe ka ha kwasaa ruo mgbe i nwediri obula. Ghichaa ọkụkọ ọkụkọ na butter butter.
- Gwakọta ihe ndị fọdụrụ n'ime efere na-emighị emi ma ọ bụ efere efere. Pịa ọkụkọ n'ime ngwakọta ma gbanwee ka ị gbanye akwa. Debe ọkụkọ a kpochara n'ime efere.
- Nri maka minit 25 ruo 35, na-atụgharị mgbe minit 15. Oge nri ga-adabere na ọkpụrụkpụ nke oke ọkụkọ.
- A na-eme ka ọkụkọ mee mgbe okpomọkụ rute na ọ dịkarịa ala 165 F.
Atụmatụ
- Ọ bụrụ na cajun ihe oriri dị nnu enweghị nnu, tinye ihe dị ka 1 teaspoon nke nnu na ngwakọta achịcha.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 549 |
| Ọnụba abụba | 28 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 142 mg |
| Sodium | 384 mg |
| Carbohydrates | 27 g |
| Fri nri | 2 g |
| Protein | 45 g |