Achịcha anụ ezi a na-esi nri, garlic na thyme nke na-eme ka ekpomeekpo ahụ banye n'ime anụ ahụ. Nwee obi ụtọ na efere ma ọ bụ akwụkwọ nri. Mgbe a na-enye efere a n'oge ọ bụla n'afọ, ọ bụ zuru oke n'oge ezumike na Ista.
Ihe Ị Ga-achọ
- 1 ọkpụkpụ ọkpụkpụ nke ọkpụkpụ nke ọkpụkpụ (3 ruo 5 pound.1.5 ruo 2.3 g)
- 1 1/4 iko / 300 mL obere nwa
- 1/4 iko / mmanụ mmanụ olive 60 mL
- 2 tablespoons / 30 mL ọhụrụ thyme epupụta
- 8 cloves garlic, bee n'ime mkpa slivers
- 1 1/2 teaspoons / 7.5 mL nnu mmiri
- 1/2 teaspoon / 2.5 mL ose oji
Otu esi eme ya
1. Bipụ ụdọ ahụ na anụ ahụ ma debe ya. Tinye nchacha nile na ihe dika 1 tablespoon / 15 mL nke thyme n'ime, ya na 1/2 nke garlic slivers. Rụgharịa anụ ahụ ma gbanye ya na eriri ọhụrụ owu. Bee ihe di iche iche na-etinye aka na ya ma tinye otu garlic sliver n'ime ya. Gaa n'ihu ruo mgbe ị ga-esi na galik na-agba mbọ hụ na ọ na-ekesa oke anụ ahụ dum.
Richaa mmanụ na mmanụ oliv ma pịa ka okpokoro gị na-ede n'elu ala dum. Wụsaa na nnu na ose. Kechie kechie plastik na refrigerate maka 1 hour.
2. Ghaa na-eri nri. Gri ọka ahụ n'ezoghị ọnụ maka oge 1 1/22 ruo oge okpomọkụ. Ọ kachasị mma iji anụ ọkụ anụ na-egbutu dị ka nke a. Were ihe na-esi n'ọkụ na-esite na ya mgbe oghere dị n'ime akụkụ nke ọkpụkpụ anụ ahụ ruru ogo 160.
3. Mgbe a na-eme anụ ahụ, wepụ ya site na imi na tent na aluminom. Mee ka anụ zuo ike maka nkeji iri na abụọ tupu e ese ya. Wepu ahihia ma bee n'ime mpekere 1/2 nke anụ ọhịa ma jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 448 |
| Ọnụba abụba | 27 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 14 g |
| Cholesterol | 120 mg |
| Sodium | 534 mg |
| Carbohydrates | 7 g |
| Fri nri | 1 g |
| Protein | 43 g |