Dyererani nkhuni zokoma za tuna tuna pa galasi kapena grill grill kapena mugwiritse ntchito pan pan stovetop.
Gwiritsani ntchito nsomba patsiku la masamba a masika, pea puree, kapena mtola womwe umatulutsa pamodzi ndi mbatata yatsopano yophika kapena mpunga kuti mukhale chakudya chokoma komanso chodalirika cha chilimwe. Gwiritsani ntchito nsomba za sitimu kuti zikhale zabwino kwambiri.
Ndimawombera nkhuku kwa mphindi ziwiri kumbali iliyonse, kotero izo zimakhala zochepa. Ikani chakudyachi nthawi yaitali ngati mukufuna, koma ngati nsomba yophikidwa kwa nthawi yayitali idzakhala ngati tchire youma.
Chimene Mufuna
- 1/3 chikho chofiira vinyo wosasa
- Supuni imodzi yokometsera bulawa mpiru
- Supuni 1 uchi
- Supuni 3 zowonjezera namwali mafuta
- Dash garlic msipu wokometsera
- 1 mpaka 1 1/2 mapaundi atsopano a tuna
Momwe Mungapangire Izo
Gwiritsani zowonjezera 5 zoyamba mu mtsuko kapena chidebe chophimba; Sakanizani kuti muzisakaniza bwino. Ikani nsomba mu thumba la kusungirako chakudya; onjezerani madontho 4 a supuni ya mpiru. Sindikiza thumbalo ndi kulola marinate kwa mphindi pafupifupi 20.
Sambani grill ndi mafuta ndi kutentha. Chotsani tuna ku marinade ndikutsanulira marinade mu kapu yaing'ono. Bweretsani marinade ku chithupi chonse; Chotsani kutentha ndi kuika pambali.
Grill the tuna pamwamba pa kutentha kwa mphindi ziwiri kapena zitatu kumbali iliyonse, kapena mpaka chitakwaniritsidwe.
Limbani ndi marinade otentha, ngati mukufuna.
Mwinanso Mungakonde
Mtedza Wosakanizidwa ndi Mariday Honey Mustard
Zophimbidwa Ndi Mchere Wothira Mchere
Saladi ya Tuna ya Tayi Ndi Kuvala Dijon
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 444 |
| Mafuta Onse | 22 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 13 g |
| Cholesterol | 86 mg |
| Sodium | 463 mg |
| Zakudya | 6 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 51 g |