A na-ekpuchi ụmụ atụrụ atụrụ a na-acha ọbara ọbara na mmanya mmanya na-acha ọbara ọbara na marinade rosemary na ọkụ ọkụ ọkụ na ngwa ngwa. Ụzọ dị mma iji kwadebe nwa atụrụ.
Ihe Ị Ga-achọ
- 10-12 anya nwa atụrụ, ihe dị ka 1 1/2 sentimita asatọ oké
- 1/2 iko (120 mL)
- mmanụ olive
- 1/3 iko (80 mL) uhie mmanya mmanya
- 1 tablespoon (15 mL) Fikiere rosemary
- 1-2
- cloves garlic, minced
- 1 teaspoon (5 mL) nnu mmiri
- 1 teaspoon (5 ml) ose oji
Otu esi eme ya
- Ejikwa atụrụ na-akpa na akpa plastic. Gwakọta ihe oriri marinade ma wụfuo nwa atụrụ. Jiri nlezianya na-arụ ọrụ na- amịpụta ihe niile a na-akụ, na-ekpochapụ ikuku site na akpa na akara. Kwe ka ahihia kpoo na refrjiraeto maka 3-5 awa.
- Ngwakọta ihe dị ọkụ maka nnukwu okpomọkụ. Wepu ahihia site na marinade ma tinye ebe a na-ebu ihe. Esi nri maka minit 5-6 kwa n'akụkụ, jide n'aka na ị na-ekiri maka ọkụ ọkụ.
- Ozugbo a kụrụ ya (145 degrees maka ọkara dịkarịsịrị ala, 155 maka ọkara, 165 maka nke ọma), wepụ si na ọkụ ma kwe ka izu ike nkeji ise kpuchie tupu ị na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1724 |
| Ọnụba abụba | 123 g |
| Abụba buru ibu | 48 g |
| Abụba na-enweghị ntụpọ | 57 g |
| Cholesterol | 516 mg |
| Sodium | 815 mg |
| Carbohydrates | 8 g |
| Fri nri | 1 g |
| Protein | 137 g |