Tuna nechingwa zvimedu zvinopa kuzadza kwakanaka kwezviputi zvakakanyiwa. Rimwe jisi remuti rinowedzera kuwedzera kwekusanganiswa kwe tuna.
Zvamunoda
- 4 bhero bheri tsvina (kupatsanurwa, mbeu uye membrane zvakabviswa)
- 1 tablespoon onion (yakagadzirwa zvakanaka)
- 1 mukombe chingwa chisina kuchena (akaparadzaniswa)
- 1 mazai (kakarohwa)
- 1/2 mukombe wemukaka
- Munyu uye pepper kuti toravira
- 1 teaspoon yakachena juisi
- 1 inogona / 7 1/2 ounces tuna (flaked)
- 2 tablespoons butter
- Zvichida: shhedded Cheddar, Swiss, kana Parmesan cheese
Nzira Yokuita Izvo
1. Birai pepper mubikira mvura yakarungwa kwemaminitsi mashanu; drain well.
2. Gadzirai anyezi, 1/2 mukombe chingwa makungu, mazai, mukaka, munyu uye pepper, juisi, uye tuna.
3. Dzadza pepper shells.
4. Nyanya yakanyunguduka bhotela uye yakasara 1/2 mukombe chingwa chingwa; shamba pamusoro pepilitiki yakakanyiwa. Isa munzvimbo isina kudzika kubika kune 400 ° F (200 ° C / Gari Mako 6) kwemaminetsi gumi nemashanu.
5. Kana zvichidiwa, pamusoro ne shredded cheese maminitsi mashanu vasati vapera tsvina.
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| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 346 |
| Total Fat | 14 g |
| Saturated Fat | 7 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 101 mg |
| Sodium | 446 mg |
| Carbohydrates | 32 g |
| Dietary Fiber | 4 g |
| Protein | 23 g |