Nkan igbadun ti o ni awọn oni-koriko ti o ni igbadun ti o ni fifun yii ni o lọra kukun. Ni idaniloju lati lo igbẹ ti a fi ọpa ṣan, iyọ ti isalẹ, tabi ikun rump ni ibi ti awọn ẹru-ẹri naa. Fun apoti yii ni o kere ju wakati kan ninu marinade ṣaaju ṣiṣe.
Awọn akojọ awọn eroja dabi igba pipẹ, ṣugbọn julọ jẹ awọn turari ti o le ni ninu igbadun rẹ, nwọn si ṣe afikun adun si satelaiti. Yẹra fun ṣiye ẹru-sample. O yẹ ki o tun jẹ alaafia nigbati o ṣe. Ti o ba rọpo pẹlu ikunkọ ikun ikoko , awọn satelaiti le ya gun.
Ohun ti O nilo
- Bibẹrẹ adalu
- 2 tablespoons ata lulú
- 1 teaspoon alubosa lulú
- 1/2 teaspoon chipotle chile lulú, aṣayan
- 1/2 teaspoon si dahùn o leaf oregano
- 1/2 teaspoon ilẹ kumini
- Tii paati cayenne
- Tii paati cayenne
- Dash ilẹ dudu ata
- 2 epo olifi epo tablespoons
- 2 tablespoons balsamic kikan
- 2 teaspoons Worcestershire obe
- 1 ẹẹsẹ-ipari eran agbọn, nipa 3 poun
- Awọn ẹfọ
- 2 si 2 1/2 poun alabọde poteto, quartered tabi ge ni 1 si 2-inch chunks
- 1 alubosa nla, ge sinu wedges
- 4 Karooti nla, quartered tabi fifun gigun ati ki o ge sinu awọn ege 1 si 2-inch
- 2 epo olifi epo tablespoons
- 1 teaspoon si dahùn o parsley flakes
- 1 teaspoon si dahùn o crushedmary
- 1/2 teaspoon dried leaf oregano or basil
- 1/2 teaspoon si dahùn o igbo dill, aṣayan
- 1 teaspoon iyọ
- 1/4 teaspoon ata
- 1/2 ago
- ohun elo oyinbo , pelu ti ko ni ẹtọ
Bawo ni lati Ṣe O
- Ni ekan kan darapọ pẹlu epo alubosa, chipotle lulú (ti o ba nlo), 1/2 teaspoon ti oregano, kumini, ata cayenne, dash ti ata dudu, 2 tablespoons of olive oil, and teaspoons of Worcestershire sauce. Fi awọn ohun-ọdẹ-fifa-irin-ni-gbogbo kọja ati fi sinu apo apo ipamọ ounje. Fúnra ati ki o jẹ ki omi-omi rosoti fun wakati 1 tabi ojiji.
- Fi awọn poteto, alubosa, ati awọn Karooti ni iṣẹju 6 si 7-dinku. Wakọ pẹlu 2 tablespoons ti olifi epo ati ki o fi awọn parsley, Rosemary, 1/2 teaspoon ti oregano tabi Basil, Dill, 1 teaspoon iyọ, ati 1/4 teaspoon ata. Tún lati ma ndan daradara.
- Gbe awọn ọdẹ irin-ipari lori ẹfọ. Fi 1/2 ago ti eran malu ọja.
- Bo ati ki o tan ni LOW fun wakati 6 si 7, tabi ni HIGH fun wakati 3.
- Gbe eran lọ si igi ikun ki o si fi pẹlẹbẹ pẹlẹbẹ. Sin ounjẹ ti a ti ge wẹwẹ pẹlu awọn ẹfọ ati eyikeyi awọn ohun elo fifọnni ti o ti ṣajọpọ ninu oluṣakoso sisẹ.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 879 |
| Ọra pupọ | 37 g |
| Ọra ti a lopolopo | 13 g |
| Ọra ti a ko peye | 18 g |
| Cholesterol | 271 iwon miligiramu |
| Iṣuu soda | 724 mg |
| Awọn carbohydrates | 42 g |
| Fiber ti Dietary | 6 g |
| Amuaradagba | 93 g |