Gwiritsani ntchito nsomba yokometsetsayi ndi mpunga kapena pagawo ndi pamwamba pa saladi kapena masika atsopano (mwachitsanzo, mwana kale, arugula, sipinachi, etc.). Komabe, samalani kuti musagwedezeke mwa kudya nthawi yayitali - mwatsoka, tuna steak yabwino kwambiri sikuti imakhala ndi steak yaphika bwino. Kuphika kuposa zowonjezera zosatheka kudzachititsa kuti zouma nsomba zomwe zili ndi maonekedwe ndi zokoma ngati nsomba zamzitini.
Nkhuta za uchi wa Dijon zimapatsa mphamvu zokwanira ku nsomba za tuna. Ngati mutumikira tunawa ndi saladi, ganizirani zazing'ono zosakanizidwa ndi Dijon kuvala kapena mafuta osakaniza ndi vinyo wosakaniza omwe sangabisike tchuthi la tuna.
Ngati siwotentha mokwanira, ganizirani broiler. Lembani zitsamba za nsomba za marinated pafupifupi masentimita 4 kuchokera ku chitsime cha kutentha kwa mphindi 6 mpaka 8, mutembenuzire theka mpaka mbali ziwiri zofiirira.
Chimene Mufuna
- 1 mpaka 1 1/2 mapaundi amagazi a tuna kapena steaks
- Supuni 2 dijon uchi mpiru
- Supuni 1
- mafuta owonjezera a maolivi
- Supuni 2 za soya msuzi
- Supuni 2 mpunga vinyo vinyo wosasa kapena woyera viniga
Momwe Mungapangire Izo
- Pafupifupi maola 1 mpaka 2 musanayambe kudya, ikani nsomba mu kapu ya galasi.
- Gwiritsani ntchito zosakaniza za marinade (uchi wa dijon mpiru, mafuta a soya, msuzi, vinyo wa mpunga kapena viniga woyera); kutsanulira pa tuna ndi kuonetsetsa kuti zidutswa zonse zili bwino.
- Phimbani mbaleyo ndi kuika pulasitiki ndi firiji mpaka nthawi ya grill.
- Dya mbale yofiira kapena chophimba chophimba ndi wosaphika kapena kutsitsa ndi mafuta a masamba.
- Grill the tuna pamwamba pa malasha otentha kwa mphindi zisanu kapena zisanu, kapena mpaka mutayang'anitsitsa kunja ndikukhala pang'ono pinki pakati.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 286 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 64 mg |
| Sodium | 460 mg |
| Zakudya | 9 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 38 g |