A na-ejikọta ihe dị iche iche nke sage, cumin, na ngwa nri ndị ọzọ na nhazi a. Enwere m ike ikwu na ọ na-ere ọkụ, mana gas na-arụkwa ọrụ. O b ur u na o ch or o, gbanwee uz o mmiri na-eme ka o sie ike ka o na-esi nri.
Ihe Ị Ga-achọ
- 2 ọkara sized pork tenderloins
- 1/3 iko (80 mL) olive mmanụ
- 1 Shalol, egbutu ya
- 1-2 cloves garlic, minced
- 2 tablespoons (30 mL) ọcha na-esi nri mmanya
- 3 epupụta nke ọhụrụ sage
- 1 teaspoon (5 ml) cumin
- 1 teaspoon (5 ml) nnu
- 1 teaspoon (5 ml) paprika
- 1/4 teaspoon (1.25 ml)
- acha ọcha
- 1/4 teaspoon (1.25 ml) ose cayenne (nhọrọ)
Otu esi eme ya
1. N'ihe oriri na-edozi nri ma ọ bụ ihe oriri, ihe oriri marinade .
2. Na-etinye obi ụtọ n'ime akpa plastic. Wunye ngwakọta na anụ ezi, jide n'aka na ọ dị mma (nke a ga-abụ oké marinade), akara akara ma tinye n'ime refrjiraeto maka awa 1-2.
3. Kwadebe grill ma ọ bụ ma ọ bụrụ na ị na-eji gas eme ihe, na-eburu ya ụzọ na-ajụ.
4. Wepu ihe nro site na akpa ma tinye ya na mmiri.
5. Kuki, na-atụgharị mgbe ụfọdụ, maka minit 35-45, ma ọ bụ ruo mgbe ime ụlọ dị elu ruo 165 degrees F.
6. Wepụ si na okpomọkụ, kwe ka ezumike maka nkeji 5, gbasaa n'ime ogige na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 210 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 30 mg |
| Sodium | 416 mg |
| Carbohydrates | 9 g |
| Fri nri | 1 g |
| Protein | 12 g |