Ichi chinononoka chokubika mapeji inogadzirwa nemafuta machena akaomeswa, akadai sevasy bean. Mahairi anogadzirwa mucheki anononoka uye tomato, tuna, uye seasonings zvinowedzerwa. Icho chinhu chakareruka, chinotyisa, uye chinogadzira kudya kwakanakisisa nemupunga uye saridhe yakakandwa.
Tarisa kuchinja kunotevera kamukira yemucheka mutsvuku wehandi pamwe ne tuna.
Shandisa mazai mazheji kana mahesheni makuru ekuchamhembe mune kamukira. Iyo ndiro inogonawo kugadzirwa nemapanga ane mavara.
Zvamunoda
- 4 tablespoons maorivhi
- 1 clove garlic, yakapwanyika
- 1 pound zviduku nyemba nyeredzi, yakanyoroveswa usiku hwekupedzisira
- 2 makapu akachekwa utamatisi
- 2 kusvika ku3 mapeji (12 kusvika 14 ounces total) white tuna mumvura, yakanyoroveswa uye yakatsva
- 2 michero yepasil, yakakoswa, kana 1 1/2 mashupuni yakasimwa basil
- munyu uye mutsva mutsvuku wepasi, kuti tora
Nzira Yokuita Izvo
Muchikwereti chikuru chemashure mashizha ega garlic mumafuta emuorivhi kweinenge 1 miniti. Ramba kariki. Isai mahairi akanyoroveswa mubiki anononoka pamwe chete negarisi yakatsvaira mafuta uye wedzera makapu matanhatu emvura yakachena. Dhavhara uye ubike kumusoro kweawa imwe. Deredza mararamiro ekudzika uye kubika kwemaawa mana kusvika maawa manomwe, kana kungosvikira mbesa dzanyoro.
Nguva yacho inogona kusiyana zvichienderana necheki anononoka, nguva yehairi, uye kuoma kwemvura.
Kana iwe usingazivi, tanga kutarisa huhonye kuti uwane mari pashure pemaminitsi anenge 4 kusvika ku5.
Wedzerai tomato, tuna, uye basil. Bvisa uye nguva nemunyu uye mutsva wakachena mutsvuku, kuti unwe.
Kusiyana
- Tuna uye White Bean Saladi - Mushure mokunge maharia ari nyoro, bvisai uye bvisa; chill mufiriji. Gadzirai mazai akavharidzirwa pamwe nematata tuna, basil, uye seasonings, pamwe chete nemucheka weiii wakatsvuka, kana uchida.
Iwe Unogonawo Kuda
Nicoise-Tina Tuna Saladi Nekugadzira Dijon
Stuffed Peppers neTuna uye Bread Crumbs
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 472 |
| Total Fat | 13 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 26 mg |
| Sodium | 188 mg |
| Carbohydrates | 57 g |
| Dietary Fiber | 16 g |
| Protein | 34 g |