Izinkalo ze-tuna ngegalikhi

Ngabe ufuna ukupheka izinkalo ze-tuna? I-tuna iyinhlanzi eluhlaza okwesibhakabhaka, enomsoco kakhulu ngenxa yokuqukethwe kwayo okunamaprotheni amaningi, igcwele i-calcium, amavithamini kanye nama-omega fatty acids 3. Kukudla okumnandi kakhulu, okuphakamise izindlela zokupheka eziningi ezimnandi. Namuhla sizolungisa izinkalo ze-tuna ngegalikhi newayini elimhlophe.

Isikhathi sokulungiselela: Imizuzu engama-15

Izithako

Lezi izithako okufanele uziqoqe ukulungiselela ukuphakelwa kwabantu abathathu noma abane:

• Izinkalo ze-tuna ezi-4
• I-1 limón
• 6 clove ugarliki, nengulube
• 1 ingilazi yewayini elimhlophe
• i-parsley eqoshiwe
• 1 ithisipuni yesinaphi.
• usawoti, pepper, amafutha omnqumo

Ukulungiselela

Sibeka izinkalo zibe nsundu epanini elinezipuni ezine zamafutha omnqumo.

Lapho ziyigolide ezinhlangothini zombili, isizini bese ufaka ugarlic osikiwe kanye newayini, ujusi wengxenye kalamula nesinaphi.

Phakamisa ukushisa okulingene kuze kube yilapho usoso uqala ukuqina bese ufaka iparsley eqoshiwe.

Esikhundleni sokugaya ugarlic, ungawusika ube izingcezu ezincanyana. Gcoba ngama-wedges kalamula. Ukuhambisana okuhle nalesi sidlo ngamazambane abilisiwe noma acubuziwe.

I-tuna ingenye yezinhlanzi ezidliwe kakhulu yibo bonke. Kwesinye isikhathi sizoyithatha ikheniwe futhi kwabanye, entsha. Ngaphandle kokungabaza, le nketho yokugcina ingaphezu kokulungele ukukwazi ukwenza izinhlobo ezahlukene zokupheka. Ine Omega-3 okunamafutha acid kodwa ngaphezu kwalokho, kuvimbela izifo ezithile zenhliziyo nemithambo yegazi ngasikhathi sinye esivikela ubuchopho bethu. Ngabe udinga ezinye izizathu zokuyisebenzisa? Ngezansi unezindlela zokupheka eziningi zezinkalo ze-tuna uma kungenzeka ukuthi ubufuna okuningi.

I-tuna ngegalikhi evela ku-Isla Cristina

Enye yezindawo ezinkulu zokudoba uma sikhuluma nge-tuna yi-Isla Cristina. Lo masipala waseHuelva unomsebenzi oyisisekelo wokudoba. Ngakho-ke, imikhiqizo ehamba phambili emakethe ingatholakala. Yize i-tuna ingalungiswa ngezindlela eziningi, i ituna ngegalikhi evela ku-Isla Cristina ingenye eyaziwa kakhulu futhi edumile.

Izithako:

• Isigamu sekhilogremu le-tuna (uma ungakhetha, akukho okufana nengxenye ebizwa ngokuthi yi-Tarantelo. Ucezu olunxantathu olunalo le tuna. Itholakala eduze kakhulu nengalo nangaphambi kwalokhu okubizwa ngokuthi umsila omhlophe).
• Ingxenye yengilazi kaviniga
• Ama-clove amabili kagalikhi
• Amafutha omnqumo
• Ikhumini
• Usawoti kanye nopelepele

Ukulungiselela:

Okokuqala kufanele upheke i-tuna ngamanzi, usawoti kanye noviniga. Uma iphekiwe, uzoyisusa bese uyisika ibe yizicucu noma izingcezu. Okwamanje, kufanele uhlanganise ugalikhi kanye nekhumini. Ungangeza isipuni esisodwa seviniga. Manje kufanele isizini ucezu ngalunye lwe-tuna bese uyidlulisa ngomxube kagalikhi kanye nekhumini. Zibekwa esitsheni bese kuthelwa uwoyela phezu kwazo, kuze kube yilapho ucezu ngalunye lumbozwa kahle. Ekugcineni, kufanele uyiyeke iphumule kuze kube usuku olulandelayo bese uyiphaka ibande.

Iresiphi ebandayo ye-tuna

Izithako:

• Ingxenye yekhilo le-tuna loin
• XNUMX/XNUMX ijusi kalamula
• 4 clove ugarliki, nengulube
• Laurel
• Izipikili
• Ingcosana kapelepele
• Sal
• UParsley
• Amafutha omnqumo

Ukulungiselela:

Sizofaka umlilo ebhodweni elinamanzi, ujusi kalamula, usawoti, kanye nama-clove neqabunga le-bay. Lapho nje iqala ukubilisa, kuzofanele sifake i-tuna loin. Sizoyishiya cishe imizuzu eyi-12. Uma lesi sikhathi sesidlulile, siyasisusa emlilweni bese sidlula emanzini abandayo.

Manje yisikhathi sokwenza isizini i-tuna siyibeke ethreyini. Ngakolunye uhlangothi, sizoxuba ugarlic noparsley. Isikhathi sokuhamba ukusika i-tuna yethu ibe izingcezu ezincanyana.

Sizobabeka esitsheni esikhulu. Kubo, sizofaka ingxube kagalikhi noparsley, ukufaka izingqimba eziningi ze-tuna ngaphezulu. Ekugcineni, sizofaka uwoyela ukusimboza. Ngendlela efanayo naku-iresiphi yangaphambilini, kufanele siyivumele iphumule efrijini. Ukwenza lokhu, akukho okufana nokukwenza njalo ngayizolo. Vele, izonikezwa amakhaza.

I-tuna egayiwe egayiwe 

Izithako:

• Ama-tuna steaks
• I-4 clove kagalikhi
• UParsley
• Amafutha omnqumo
• Sal

Ukulungiselela:

Okokuqala kufanele sigaye ama-clove kagalikhi kahle kakhulu. Sizozixuba ne-parsley, futhi eqoshiwe kahle. Sifaka uwoyela omncane womnqumo kanye nokugcina. Sishisa i-griddle lapho sizokwenza khona ama-tuna steaks ethu.

Sifaka uwoyela omncane bese sibeka izibopho. Sifaka usawoti omncane kuzo bese sizishiya cishe imizuzu engama-4 ohlangothini ngalunye, cishe. Sizokubeka kuthileyi bese sifaka izipuni ezimbalwa zokugqoka esikwenze nogalikhi, iparsley namafutha.

¡Isitsha esisheshayo futhi esihlwabusayo njenge-tuna egayiwe egalikhi!.

Uma uthanda i-tuna njengoba senza, zama nge-tomato sauce 😉:

I-athikili ehlobene:

I-tuna ne-tomato sauce