Nsombazi za tunazi zimatenthedwa mofulumira komanso mofulumira ndipo zimatumikiridwa ndi msuzi wobiriwira wouma. Onetsetsani nsomba kwambiri pamene mukudya. Mufuna kuchotsa nthawi yomwe yophika pakati komanso osati mtsogolo.
Chimene Mufuna
- 6-ounce / 225 g nsomba za nsomba
- 3/4 chikho / 180 mL maolivi
- 1/2 chikho / 120 mL parsley, minced
- 1/2 chikho / 120 mL tsabola wokazinga
- 1/2 chikho / 120 mL zikopa zazikuluzikulu, zimachepetsedwa bwino
- 1/4 chikho / 60 mL madzi a mandimu
- Supuni 2/30 mL capers
- Supuni 2/30 mL abwino oregano, minced kapena supuni 2/10 mL zouma oregano
- mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
Sakanizani 1/2 chikho / 120 mL mafuta ndi parsley, tsabola wokazinga, scallions, supuni 2/30 mL mandimu, oregano, mchere ndi tsabola mu chokopa. Sungunulani kutentha kwapakati poyambitsa mpaka mutasakanikirana. Chotsani kutentha ndi kuika pambali ndikusiya ozizira kwa mphindi zisanu. Ikani msuzi mu blender ndipo mugwirizanitse mpaka yosalala. Ikani msuzi kubwerera ku saucepan, onjezerani capers, ndi kutentha.
Vulani steak za tuna ndi mafuta otsala komanso mandimu.
Phimbani ndi kumakhala kwa mphindi 30. Sakanizani chakudya chowotcha ngati mutatha kuchipeza. Nyengo za nyengo ndi mchere wambiri wamchere ndi wakuda. Ikani masituni a tchire pa kalasi yophika mafuta ndi kuphika kwa mphindi 4 mpaka 5 mbali iliyonse kapena kufikira. Nyama zam'madzi zimatha ndiye nyama imatha kupyola pakati. Musapitirire kuphika tuna. Kutumikira ndi msuzi wokazinga wophika wothira pamwamba.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 609 |
| Mafuta Onse | 38 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 23 g |
| Cholesterol | 103 mg |
| Sodium | 610 mg |
| Zakudya | 4 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 62 g |