Wadannan jiragen ruwan tunawa suna da zafi da sauri kuma suna aiki tare da wani abincin barkono mai zafi. Ka tuna da tunawa sosai a yayin da yake gurasa. Kuna so ku cire shi a lokacin da aka kefa shi ta tsakiya kuma ba na biyu ba.
Abin da Kayi Bukatar
- 6 8-ounce / 225 g tuna steaks
- 3/4 kofin / 180 mL man zaitun
- 1/2 kofin / 120 m faski, minced
- 1/2 kofin / 120 mL marinated gasashe barkono
- 1/2 kofin / 120 mL scallions, sliced thinly
- 1/4 kofin / 60 ml lemun tsami ruwan 'ya'yan itace
- 2 tablespoons / 30 m capers
- 2 tablespoons / 30 ml sabon oregano, minced ko 2 teaspoons / 10 ml dried oregano
- gishiri da barkono don dandana
Yadda za a yi shi
Hada 1/2 kofin / 120 mL man zaitun tare da faski, barkono mai gauraye, scallions, 2 tablespoons / 30 ml Limon ruwan 'ya'yan itace, oregano, gishiri da barkono a cikin wani saucepan. Sauƙaƙe a kan ƙananan zafin jiki yayin da ke motsawa har sai an haɗe shi. Cire daga zafin rana kuma ajiye kuma bari sanyi don minti 5. Sanya sauya a cikin wani abun ciki da kuma haɗuwa har sai da santsi. Sanya sauye a cikin saucepan, ƙara cafe, kuma ku dumi.
Gudun tuna tuna tuna da sauran man zaitun da ruwan 'ya'yan lemun tsami.
Rufe kuma bari a zauna na minti 30. Gurasar da za ku yi amfani da shi kamar zafi kamar yadda za ku samu. Season steaks tare da kadan gishiri da barkono baƙar fata. Sanya tsirrai na tuna a kan kayan injin mai mai dafa kuma dafa don kimanin 4 zuwa 5 da minti daya ko gefe. Tuna steaks an yi to, nama ne opaque ta tsakiyar. Kada ku dafa tuna. Ku bauta wa tare da gishiri barkono miya da aka zubar a saman.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 609 |
| Total Fat | 38 g |
| Fat Fat | 7 g |
| Fat maras nauyi | 23 g |
| Cholesterol | 103 MG |
| Sodium | 610 MG |
| Carbohydrates | 4 g |
| Fiber na abinci | 2 g |
| Protein | 62 g |