Pano pali chakudya chamtengo wapatali, chofulumira, chosavuta, chamagulu ndi chokoma chaku Japan chomwe chimaphika ndi nsomba zamzitini. Pali zochepetsetsa pang'ono pokonzekera, ndipo ndithudi nthawi yocheperapo mukuphika. Ndi chakudya chabwino chomwe chimasiya mimba yanu yodzaza ndi chikwama chanu chodzaza.
Pamene mukuyang'ana kuzimanga zam'chitini, mukhoza kukumbukira izi: malingana ndi Monterey Bay Aquarium's Seafood Watch: "Skipjack tuna yomwe imagwidwa ndi zida zowonongeka kapena zopanda pake, imalandira malingaliro abwino kwambiri" chifukwa chochepa kapena palibe chotsatira chogwirizana ndi njira yosonkhanitsira. "
Poonjezera mapuloteni ndi kuwonjezera gawo lina, onjezerani dzira lophwanyika.
Ndipo chithunzi: Icho chimakonda kwambiri ngati simukuphika kabichi motalika kwambiri kuti musungunuke.
Saladi M'malo mwake
Nthawi zonse mungapange saladi ndi kabichi ndi nsomba zam'chitini m'malo mopweteka. Pukuta nsomba ndi foloko kuwaza kabichi, kuwonjezera minced chives, mchere ndi tsabola, ndi kusakaniza ndi mayonesi kapena Greek yogurt ndi kirimu wowawasa. Powonjezera zest, onjezerani nyemba zowonongeka ndi apulo wobiriwira.
Kugwiritsira ntchito Mtambo Watsopano
M'malo mwa nsomba zamzitini, mukhoza kuganizira zakudya zomwezo, koma ndi Ahim tuna watsopano. Pano pali kufotokozera mwachidule za kusiyana kwa mapangidwe awa:
Mu kanyumba kakang'ono, gwiritsani pamodzi soy msuzi, mirin , uchi ndi sesame mafuta. Gawani zigawo ziwiri zofanana. Ikani vinyo wosasa mu gawo limodzi ndikuika pambali ngati msuzi wambiri. Vvalani nsomba za tuna ndi otsala a soy msuzi osakaniza, kenaka pitani ku mbeu za sesame kuti muvale. Thirani mafuta a maolivi mu chitsulo chosungunuka pamwamba pa kutentha mpaka kutentha kwambiri. Ikani malo otsetsereka, ndipo fufuzani pafupi masekondi 30 kumbali iliyonse.
Chimene Mufuna
- 1/2 Napa kabichi (kudula muzitsulo zazikulu zazikulu 1)
- 1 anyezi anyezi (kapena 1/2 lalikulu anyezi, kudula 1/2 inch wedges)
- 1 akhoza / 6-7 oz. nsomba (yotsekedwa)
- 1-2 tbsp. msuzi wa soya
- 1 botolo la masamba 1 la botayi lachangu
Momwe Mungapangire Izo
- Kutentha mafuta a masamba mu skillet wamkulu ndi saute anyezi pa sing'anga-kutentha kwambiri mpaka atachepa.
- Onjezerani kabichi ndikugwedeza mwachangu mpaka mutachepa.
- Onjezani nsomba ndikuyendetsa bwino ndi masamba.
- Nyengo ndi msuzi wa soya ku zomwe mumakonda.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 131 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 23 mg |
| Sodium | 580 mg |
| Zakudya | 4 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 15 g |