Ihe Ị Ga-achọ
- 3 ma ọ bụ 4 ugbo ugbo ubu, bee 1/2 na 3/4 nke ukwu agba (3 1/2 na 4 pound / 1.8 n'arọ dum)
- 1/2 iko / 120 mL mmanya ọcha
- 1/4 cup / 60 mL peeled garlic cloves, kụri na ubé chopped
- 5 teaspoons / 25 mL lemon bee, grated
- 1/4 iko / 60 mL ihe ọṅụṅụ mmiri lemon ọhụrụ
- 1/4 iko / 60 mL bottled capers, drained
- 5 teaspoons / 25 mL Dijon-ụdị mọstad
- 2 teaspoons / 10 mL gbawara nwa oji
- 1 1/2 teaspoons / 7.5 mL ezigbo osimiri nnu
- 1 tablespoon / 15 mL chopped Italian pasili
Otu esi eme ya
Gwakọta mmanya, garlic, lemon peel na ihe ọṅụṅụ 3 tablespoons, 3 tablespoons capers, Mọstad, 2 teaspoons achicha ose na 1 teaspoon nnu na nnukwu efere.
Ezi anụ ezi na akwa akwa n'otu akpa akwa akpa 2/2 nke gallon ma ọ bụ nnukwu iko mmiri na efere. Wunye mmanya na-edozi anụ. Ọ bụrụ na-eji akpa, akpa akpa iji mechie. Gbanye akpa ma ọ bụ anụ ezi na efere ka ọ bụrụ uwe na marinade mmanya. Mee ka ọ bụrụ minit 30 na ime ụlọ ma ọ bụ na friji maka ihe dị ka elekere 1,
Ngwurugwu mmiri na-ekpo ọkụ na-eme ka ọ dị elu-ọkụ dị ọkụ maka nsị. Wepu ugbo si na marinade, na-agbapusi nnukwu ogbe ma debe marinade. Nyefee marinade obere obere ihendori. Weta na obụpde; belata okpomọkụ. Simmer, uncovered, maka 1 nkeji; wepụ si okpomọkụ.
Egwurugwu osisi na-ekpuchi, ekpuchighi, maka minit isii ruo 10 ma ọ bụ ruo mgbe okpomọkụ dị n'ime ya ruru 165 degrees F, na-atụgharị steaks n'elu ọkara n'ime oge na-ekpo ọkụ ma na-emegharị mgbe ụfọdụ site na mmiri marinade. Nyefee steaks na osisi na-arụ ọrụ. Jiri mkpuchi kpuchie ya; ka izu ike maka nkeji ise.
Wepụ ihe mgbakwunye. Wụsaa na-etinye 1/4 teaspoon nnu na 1/4 teaspoon ose. N'elu elu na-eri 1 tablespoon ihe ọṅụṅụ lemon, pasili ma na-ahapụ 1 tablespoon capers. Bee n'ime ije ozi tupu ị na-eje ozi.
Nutrition Ozi kwa Na-eje ozi:
Calorie: calorie 300 Kaba: grams 16 Fatisịrị abụba: gram 6 Cholesterol: 95 milligrams Sodium: 840 milligrams Carbohydrates: 4 grams Protein: gram 30
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 766 |
| Ọnụba abụba | 44 g |
| Abụba buru ibu | 17 g |
| Abụba na-enweghị ntụpọ | 19 g |
| Cholesterol | 261 mg |
| Sodium | 961 mg |
| Carbohydrates | 5 g |
| Fri nri | 1 g |
| Protein | 83 g |