Bii o ṣe le ṣe satelaiti naa ”Ọyan adie pẹlu awọn tomati ati olifi”
Bi won ninu awọn adie pẹlu iyo ati dudu ata, ki o si din-din kọọkan nkan fun 6 iṣẹju lori kọọkan ẹgbẹ (o jẹ dara lati ṣe eyi ni a grill pan). Fi adiẹ naa silẹ lori ooru kekere ki o ma ba tutu. Nibayi, ni panẹli alabọde, darapọ awọn tomati, olifi, ati idaji ọti-waini ati epo epo, ki o din-din fun awọn iṣẹju 2-3 tabi titi awọn tomati yoo rọ. Fọ idaji obe ti o ku lori awọn ọmu, ge wọn sinu awọn ila, ki o si da lori awọn tomati stewed ati olifi. Gbe sori apẹrẹ kan, wọn pẹlu warankasi ati ṣe ọṣọ pẹlu awọn leaves basil.
- 400 g fillet adie
- 200 g tomati
- 100 g olifi
- 50 giramu ti feta
- 2 tablespoons olifi epo
- 1 tbsp waini kikan.
Iye ijẹẹmu ti satelaiti “Awọn ọmu adie pẹlu awọn tomati ati olifi” (per 100 giramu):
Awọn kalori: 117.4 kcal.
Awọn Okere: 13.2 gr.
Awọn Ọra: 6.1 gr.
Awọn carbohydrates: 1.9 gr.
Nọmba ti awọn iṣẹ: 4Awọn eroja ati awọn kalori ti ohunelo "Awọn ọmu adie pẹlu awọn tomati ati olifi"
| Ọja | Iwọn | Iwuwo, gr | Funfun, gr | Ọra, g | Igun, gr | Cal, kcal |
| adie fillet | 400 g | 400 | 92.4 | 4.8 | 0 | 440 |
| tomati (tomati) | 200 g | 200 | 2.2 | 0.4 | 7.4 | 40 |
| olifi | 100 g | 100 | 0.8 | 10.7 | 6.3 | 115 |
| warankasi tutu | 50 g | 50 | 8.5 | 12 | 0 | 145 |
| olifi epo | 2 tbsp. | 20 | 0 | 19.96 | 0 | 179.6 |
| waini ọti kikan | 1 tbsp. | 15 | 0 | 0 | 0.89 | 2.1 |
| Total | 785 | 103.9 | 47.9 | 14.6 | 921.7 | |
| Iṣẹ 1 | 196 | 26 | 12 | 3.6 | 230.4 | |
| 100 giramu | 100 | 13.2 | 6.1 | 1.9 | 117.4 |