Eyi ni oṣooṣu pipe fun adie, ẹran ẹlẹdẹ tabi koda eja . Yiyi tutu yii jẹ ọna pupọ ati rọrun lati ṣe ati ni ẹrù pẹlu awọn ounjẹ titun ti o pari julọ ṣugbọn ko lagbara.
Ohun ti O nilo
- 1/2 ago / 120 mL oje osan
- 1 tablespoon / 15 mL epo olifi
- 1 lẹmọọn (zest ati oje ti)
- 1 clove ata ilẹ (minced)
- 2 teaspoons / 10 mL Sage (alabapade, gege finely)
- 1 teaspoon / 5 mL rosemary (titun, ge)
- 1 teaspoon / 5 mL iyo (okun)
- 1/2 teaspoon / 2.5 mL ata dudu
Bawo ni lati Ṣe O
1. Ni ṣiṣu alabọde tabi gilasi ọrun, dapọ mọ epo olifi pẹlu osan ati lẹmọọn oun. Fi zest, ata ilẹ, sage, rosemary, iyo ati ata dudu si adalu.
2. Lo lẹsẹkẹsẹ tabi tọju ni apo eiyan afẹfẹ fun to ọjọ meji lẹhin igbaradi. Fun ẹja ati eja, ma ṣe ju ọgbọn iṣẹju lọ. Fun adie, gbe fun wakati kan. Ti o ba jẹ ẹran ẹlẹdẹ, gba wakati 1 si 3 ni adalu.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 101 |
| Ọra pupọ | 7 g |
| Ọra ti a lopolopo | 1 g |
| Ọra ti a ko peye | 4 g |
| Cholesterol | 0 iwon miligiramu |
| Iṣuu soda | 198 mg |
| Awọn carbohydrates | 7 g |
| Fiber ti Dietary | 1 g |
| Amuaradagba | 4 g |