Tuna Steaks Turawa

Hanyar da za a iya dafa tsire-tsire na tuna shi ne a kan wani gurasar zafi. Idan kana da kyawawan kayan ado, ba za ka buƙaci samun wani abu ba fiye da warmed ta tsakiya. Duk da yake wannan kayan girke ne na "tunawa" mai mafitsara, jin dadi don daidaita yawan barkono na cayenne don ya dace da dandano.

Abin da Kayi Bukatar

• 6 ƙwallon tuna tunawa (6 oci / 170 g kowace)
• 1/3 kofin / 80 mL man zaitun
• 1/3 kofin / 80 lemo lemun tsami ko ruwan 'ya'yan lemun tsami
• 1/4 kofin / 60 m yankakken cilantro ganye
• 1-2 cloves tafarnuwa, minced
• 2-3 kananan shallots, minced
• 1 teaspoon / 5 ml Cayenne barkono (amfani da fiye ko žasa idan fĩfĩta)
• 2 teaspoons / 10 mL ƙasa cumin
• 1 1/4 teaspoon / 6.25 m salt
• 1/4 teaspoon / 1.25 m barkono barkono

Yadda za a yi shi

1. Hada man zaitun, ruwan 'ya'yan lemun tsami, 3 tablespoons na cilantro, tafarnuwa, shallots, barkono cayenne, cumin, barkono fata, da gishiri. Mix da kyau.
2. Sanya tunawar tuna a babban jaka mai lafazin ko gilashin yin burodi. Zuba marinade a saman. Juya zuwa gashi sa'an nan kuma gyara don minti 30.
3. Cire kayan dafa abinci na gurasar ku da man fetur sa'annan ku fara.
4. Sanya tunawar tunawa a kan gumi a kan babban zafin rana. Grill na tsawon 4 zuwa 5 a kowace gefe ko har sai sun kai gawar da ake so.

1. Cire daga ginin kuma ku bauta tare da sauran cilantro

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	417
Total Fat	20 g
Fat Fat	4 g
Fat maras nauyi	11 g
Cholesterol	77 MG
Sodium	856 MG
Carbohydrates	10 g
Fiber na abinci	1 g
Protein	48 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)