Le iresiphi encane yokupheka yenziwe ngamabhontshisi omhlophe omisiwe, afana namabhontshisi ase-navy. Amabhontshisi aphekwe ku-cooker kancane bese utamatisi, i-tuna, ne-seasonings zengeziwe. Isidlo esilula, se-rustic, futhi senza isidlo esihle kakhulu ngelayisi nesaladi eliphosiwe.
Bheka ukuhluka ngezansi iresiphi yesaladi ye-bean emhlophe ne-tuna.
Sebenzisa ubhontshisi bama-navy noma ubhontshisi omkhulu osenyakatho kule recipe. Isitsha singabuye senziwe nama-peas-eyed peas.
Okuzokwenza
- 4 wezipuni amafutha omnqumo
- 1 i-clove garlic, echotshoziwe
- 1 amakhilogremu amhlophe amhlophe, abanjwe ngobusuku obukhulu
- 2 izinkomishi utamatisi oqoshiwe
- Amathini angama-2 kuya kwangu-3 (ama-12 kuya ku-14 ama-ounces aphelele) i-tuna emhlophe emanzini, agonywe futhi avuliwe
- 2 ama-sprigs basil, aqotshwe kahle, noma ama-1 1/2 amathisipuni asetshenziswe nge-basil
- usawoti kanye nomsundu omnyama omusha, ukunambitha
Indlela Yokwenza
Esikhathini esikhulu se-skillet phezu kokushisa okuphakathi, suka ugarliki emafutheni omnqumo ngomzuzu owodwa. Lahla ugarlikhi. Beka ubhontshisi obunwetshiwe ku-cooker kancane kanye ne-garlic ekhethiwe amafutha bese wengeza izindebe ezingu-6 zamanzi ahlanzekile. Vala bese upheka phezulu ngehora elilodwa. Nciphisa ukulungiselelwa kuya phansi futhi upheke amahora angaba ngu-4 kuya kwangu-7 ubude, noma kuze kube yilapho ubhontshisi bethenda.
Isikhathi singahluka kuye ngokuthi umpheki ophuthumayo, unyaka webhontshisi, nobunzima bamanzi.
Uma ungaqiniseki, qalisa ukuhlola ubhontshisi ngokunikela nge-doneness ngemuva kwamahora angaba ngu-4 kuya ku-5.
Engeza utamatisi, i-tuna, ne-basil. Nambitha kanye nenkathi ngosawoti kanye nopele omnyama omusha, ukunambitha.
Ukushintsha
- Isaladi se-Tuna kanye ne-White Bean - Emva kokuba ubhontshisi unethenda, ususe futhi usule; shiya kahle efrijini. Hlanganisa ubhontshisi obomvu kanye nosamatisi we-tuna, i-basil, ne-seasonings, kanye no-anyanisi obomvu oqoshiwe, uma befisa.
Ungase Uthande
I-Nicoise-Isitayela se-Tuna isaladi Nge-Dijon yokugqoka
I-Pepper eqoshiwe ene-Tuna kanye ne-Crumbs yezinkwa
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 472 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 26 mg |
| I-sodium | 188 mg |
| Ama-carbohydrate | 57 g |
| I-Fiber Dietary | 16 g |
| Amaphrotheni | 34 g |