Anụ ọkụkọ na-emepụta nri na-esi nri, pan grilled, ma ọ bụ sie ya ma jiri ozi ọma dị mfe.
Ntụziaka ndị a na-esi n'ọkụ ọkụkọ a na-eme ka nri dị ụtọ na osikapa ma ọ bụ obere pasta, dị ka orzo ma ọ bụ ditalini. Ma ọ bụ na-eje ozi ọkụkọ na ọka ọzọ, dị ka farro, quinoa, ma ọ bụ nwanne. Tinye nchacha ma ọ bụ broccoli nke esi nri maka nri dị mma. Ma ọ bụ kpoo ọkụ ọkụ a kụrụ ya ma dozie ya na akwukwo akwukwo akwukwo ohuru tinyere ogwu uhie sliced. Dụba ụfọdụ ihe oriri na ọkụkọ.
A na-eji ọkụkọ balsamic na-ebu ọkụkọ ọkụ, nke a na-eme n'ụlọ (n'okpuru) ma ọ bụ zụrụ.
Ihe Ị Ga-achọ
- 4 ọkpụkpụ ọkụ ọkụ halves (boneless)
- 3 oz. bantamic vinaigrette (zụrụ ma ọ bụ arụrụ n'ụlọ, lee n'okpuru)
- 2 iko raspberries (ọbara ọbara, ọhụrụ)
- 1/4 cup jam utu
- 2 tablespoons sherry mmanya (ma ọ bụ mmanya mmanya uhie, ma ọ bụ mmanya mmanya na-acha ọcha)
- 1/2 teaspoon fatịlaịza akpọnwụ (crumbled)
- 1/2 teaspoon nnu
- 1/8 teaspoon ose oji
Otu esi eme ya
Tinye anụ ọkụkọ anụ ọkụ n'etiti ihe nkedo nke eriri plastik; jiri nwayọọ paụnd ka ọ dị nhata. Ọ bụrụ na oke ọkụkọ buru ibu, gbasaa ha na ọkara iji mee cutlets. Wụsaa nnu na ose; na-agba ma ọ bụ ahịhịa na balsamic vinaigrette. Kpuchie na refrigerate.
Hichaa raspberries ma tinye ihe ole na ole maka idozi. Na saucepan, jikọta tomato, jam, mmanya, tarragon, 1/2 teaspoon nnu na 1/8 teaspoon ose.
Were na obụpde. Belata okpomọkụ ka ọ dị ala na simmer maka ihe dị ka nkeji 5, na-akpali ugboro ugboro. Mee ka mmiri dị jụụ. Njikere ihe dị ka 2 ruo 3 tablespoons nke ihendori n'ime nnukwu efere, mgbe ahụ, na-akụ ihe fọdụrụ fatịlaịza ihe ọṅụṅụ site na mma mesh strainer n'ime otu nnukwu efere. Na-ekpo ọkụ ma ọ bụ na-eme ka ihe oriri dị ọkụ ma na-ekpo ọkụ mgbe ị dị njikere ije ozi.
Mpempe ọkụ ọkụ na-acha ọkụkụ na ọkara ala maka ihe dị ka nkeji 3 na n'akụkụ ọ bụla, ma ọ bụ ruo mgbe esiri ya. N'aka nke ọzọ, ghee ma ọ bụ broil anụ ọkụkọ. Debe ọkụkọ na efere ma ọ bụ efere onye ọ bụla. Nri utu ihendori n'elu mpempe ọkụkọ na ejiji ụfọdụ tomato ọhụrụ, ọ bụrụ na achọrọ.
Na-esi nri ọkụkọ na osikapa ma ọ bụ pasta, tinyere spinach ma ọ bụ broccoli.
Balsamic Vinaigrette Ikpokọta 1/4 cup extra-virgin olive oil with 2 tablespoons of balsamic vinegar, about 1 teaspoon honey or granulated sugar, 1/2 teaspoon nke Dijon mọstad, 1/4 teaspoon nke garlic ntụ ntụ, na nnu na ose, nụrụ ụtọ. Kwuo ma ọ bụ whisk ruo mgbe agwakọtara ya.
Atụmatụ na Ụdị
- Iberibe ọkụkọ na-esi nri ma jiri ụfọdụ n'ime ihe oriri na-efe ya na obere akwụkwọ nri nke ụmụ ọhụrụ na-acha uhie uhie sliced.
- Tinye 2 teaspoons nke lemon ma ọ bụ oroma zest ka ihe oriri.
- Esi na ihendori elu na obere teaspoons nke minced jalapeno ma ọ bụ chipotle chile na-ede ede.
I nwekwara ike
Ọkpụkpụ ndị na-eme nri na Marmalade
Nri Kri Nri Egwu na Ogwu Ugbo Akwukwo Igbo
Ngwakọta Chicken Ejiri Ejiri Ejiri Gel Glaze
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1247 |
| Ọnụba abụba | 71 g |
| Abụba buru ibu | 20 g |
| Abụba na-enweghị ntụpọ | 28 g |
| Cholesterol | 418 mg |
| Sodium | 433 mg |
| Carbohydrates | 10 g |
| Fri nri | 5 g |
| Protein | 134 g |