Awọn ẹri ti awọn ẹran-ẹran ẹlẹdẹ ni o wa patapata fun ọ. Ṣatunṣe awọn eroja lati ṣaju si imọran rẹ. Ni ọna kan, alara tabi ìwọnba, awọn ohun elo ẹlẹdẹ ẹlẹdẹ daradara ti o dara julọ yoo jẹ ọkan ninu ayanfẹ rẹ "lọ-si" awọn ilana.
Ohun ti O nilo
- 4 3/4-inch nipọn ẹran ẹlẹdẹ por chops
- 1 1/2 tablespoons
- suga brown
- 2 teaspoons Ata lulú
- 1 ata ilẹ jalapeno, ti o ni irugbin ati minced
- 1 si 2 cloves ata ilẹ, minced
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 teaspoon alubosa lulú
- 1/2 teaspoon iyọ
- 1/2 teaspoon ata dudu
Bawo ni lati Ṣe O
1. Mu awọn eroja gbẹ jọpọ. Fi ẹda turari daradara lori gbogbo oju ti gbogbo ẹran ẹlẹdẹ. Ṣiṣan ẹran ẹlẹdẹ sinu aifọwọyi aijinlẹ, bo pẹlu ṣiṣu ṣiṣu ati gbe sinu firiji fun ọgbọn išẹju 30.
2. Gbẹnu oju-oyinbo fun ooru-alabọde giga. Yiyan ounjẹ lori ina fun iṣẹju 10 si 12, ti o da lori sisanra. Lọgan ti a ti ṣe nipasẹ, yọ kuro lati ooru ati ki o sin.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 180 |
| Ọra pupọ | 6 g |
| Ọra ti a lopolopo | 2 g |
| Ọra ti a ko peye | 2 g |
| Cholesterol | 33 mg |
| Iṣuu soda | 76 mg |
| Awọn carbohydrates | 19 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 13 g |