Nke a bụ ihe dị egwu iji kwadebe anụ ezi okpueze. A na-amị anụ ahụ, na-etinye ya na mmiri ahụ, nke a na-agbanye n'ọkụ mmiri ọkụ, sliced, ma jiri ya mee ihe oriri. Zuru okè maka ezumike ma ọ bụ oge ọ bụla pụrụ iche.
Ihe Ị Ga-achọ
- 1 okpueze anụ ezi (10-12 ọkpụkpụ)
- Maka Marinade:
- 1/3 iko / mmanụ mmanụ olive 80 mL
- 1/4 iko / 60 mL
- Jin
- 1/4 iko / 60 mL ọhụrụ oregano (chopped)
- 1 lemon
- 2 teaspoons / 10 mL Worcestershire ihendori
- 1 1/2 teaspoons / 7,5 mL nnu (nnu mmiri)
- 1 teaspoon / 5 ml ọhụrụ thyme
- 1/2 teaspoon / 2.5 mL nwayọọ chili ntụ ntụ
- 1/2 teaspoon / 2.5 mL ose oji
- Maka Glaze:
- 1 cup / 240 ml
- mkpụrụ osisi fig
- 2 tablespoons / 30 ml mmiri
- 1 tablespoon / 15 mL gin
- Maka Mkpọ:
- 1 obere shallot (nke a kpochapụrụ)
- 2 tablespoons / 30 mL olive mmanụ
- 1 lemon (ihe ọṅụṅụ na zest)
- 1 1/2 iko / 260 ml nke efere ọkụkọ
- 2 tablespoons / 30 mL Mọstad (Dijon)
- Nhọrọ: 1 tablespoon / 15 ml mmanya ọcha
- 6 ruo 8 nke peppercorn niile
- 1/2 teaspoon / 2.5 mL nnu (nnu nnu)
- 1/4 iko mmiri
- 1 teaspoon cornstarch (heaping)
Otu esi eme ya
1. Gwakọta marinade ingredients na plastic plastic ma ọ bụ nnukwu efere. Mee ka ihe ndi ozo ruo mgbe agwakota ya.
2. Na-etinye ebe ahụ n'ime nnukwu akpa plastic. Wunye mmanye marinade n'ime akpa na-ejide n'aka naanị akụkụ anụ ahụ kpuchie. Mịkpọ na-etinye n'ime friji na ọnọdụ guzoro, anụ n'akụkụ na ala, ọkpụkpụ n'elu. Marinate maka awa 4-6.
3. Ọ bụ ezie na anụ ahụ na-ebugharị, dozie glaze.
Nanị tinye ihe niile na-ekpo ọkụ na-edozi ya ma mee ka ọ dị mfe ruo mgbe a gbazere mkpụrụ fig. Ozugbo agwakọtachara ihe niile, wepụ ihe si na okpomọkụ ma kwe ka mmiri dị jụụ tupu ị jiri ya.
4. Ghaa na-eri ihe maka ọkara-elu okpomọkụ.
5. Wepu okpueze okpueze si akpa wee tụfuo marinade. Kechie ọkpụkpụ ọ bụla na aluminom foil, n'ihi ya, ha adịghị ọkụ n'oge nri nri. Gwakọta ebe a na-esi na mmiri na-esi nri ma na-esi nri maka okpomọkụ 2 ruo 2 1/2, dabere na nha na ọkpụrụkpụ nke anụ. N'ihe dị ka nkeji iri anọ gara aga, ihe eji esi nri, ihe na-acha ọkụ na-acha ọkụ na-acha. Ozugbo anụ ruru ogo 160-165 n'ọtụtụ ebe, ọ bụ oge iji wepụ ihe mgbịrịgwụ ahụ. Tinye na nnukwu osisi ntụcha na ụlọ ntu na ntanetị. K'anyị zuru ike maka nkeji 10 tupu e ese ya.
6. Iji kwadebe ijere ihe oriri, mmanụ oliv dị ọkụ na nnukwu pan. Tinye shallots na esi nri maka 2-3 nkeji mgbe niile na-akpali akpali, gbakwunye efere ọkụkọ na-ewetara ìhè afụ maka 1-2 nkeji. Tinye ihe ndị fọdụrụnụ ma hapụ simmer maka minit 8-10, na-akpali ụfọdụ mgbe. Iji mechie ihendori, jikọta 1/4 iko / 60 ml nke mmiri oyi na-etinye 1 teaspoon nke cornstarch na obere efere. Mee ka okpukpo kpoo ọkụ ka ọ bụrụ nke dị elu na stovu, na-ahapụ ka ihendori bịa na afụ. Jiri nwayọọ nwayọọ wụsa nchịkọta ọka, na-ejide n'aka na ị na-eme ka ọkụ ghara ịmalite. A whisk bụ ezigbo enyi gị maka ọrụ a. Achịcha ga-adị ngwa ngwa. Ozugbo nke a mere, wepụ pan si okpomọkụ.
7. Iji jee ozi, bepụ ejima ahụ iji mee ka anụ ahụ sie ike. Wepu ahihia si ọkpụkpụ, ma belata akụkụ ọ bụla n'etiti ọkpụkpụ, na-ekpughe ọkpụkpụ ọkpụkpụ ọkpụkpụ dị mma.
Achịcha buru ibu na ihe oriri na-enwe obi ụtọ na efere efere kachasị amasị gị.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 956 |
| Ọnụba abụba | 56 g |
| Abụba buru ibu | 16 g |
| Abụba na-enweghị ntụpọ | 28 g |
| Cholesterol | 293 mg |
| Sodium | 1,086 mg |
| Carbohydrates | 7 g |
| Fri nri | 2 g |
| Protein | 95 g |