I-Recipe ye-Tuna Stew Recipe (yaseMarmitako)

I-Marmitako yigama lesiBasque laleli qhwa lezinhlanzi , okuyisidlo sendabuko nesithandwa kakhulu esifundeni esenyakatho saseSpain, esibizwa ngokuthi i- Basque Country , noma i- El Pais Vasco . Izinhlanzi ezintsha ze-tuna, amazambane, u-garlic kanye no-anyanisi yizithako ezisemqoka ezimakethe . Ukudla okuthandayo phakathi komdobi, uzobona ukuthi kungani isidlo esithandwa kakhulu, futhi siphelele ubusuku obusika nobusika obusika.

Okuzokwenza

• 3 pepper (omisiwe obomvu pimientos choriceros)
• 1 anyanisi omkhulu (omhlophe noma ophuzi)
• 1 i-pepper enkulu ye-bell (eluhlaza)
• 2 clove
• ugaliki
• 2-3 tbsp.
• Amafutha e-Olive
• 2 lbs./1 kg. amazambane
• 1 lb./.5 kg.
• i-tuna (fresh)
• 4 izinkomishi / 32 oz. amanzi (noma
• inhlanzi )
• Usawoti, pepper ukunambitha
• Okuzikhethela: okuqoshiwe
• i-parsley

Indlela Yokwenza

1. Thelela amanzi epanini elincane lomswakama nokushisa phezulu. Susa ekushiseni ngaphambi kwamathumba amanzi.
2. Beka pepper obomvu obomvu ube yi-pan sauce, uqiniseke ukuthi bahlanganiswe ngamanzi. Vumela upelepele ukuba ungene emanzini ukuze uphinde uvuselele.
3. Fakela kahle anyanisi, pepper, negalikhi. Thela amafutha omnqumo embizeni enkulu noma casserole ejulile, ebanzi. Engeza imifino eqoshiwe bese usuka kuze kube yilapho u-anyanisi eguqulwa.
4. Ngesikhathi imifino ipheka, i-peel amazambane bese uthathe ama-cubes (cishe ama-1.5 amasentimitha noma 4 cm). Engeza amazambane emifino bese ugxuma, ugobe amazambane. Pheka imizuzu engu-1-2.

1. Engeza amanzi anele ukumboza imifino. Hamba phansi kuze kube yize amazambane aqale ukuthobisa.
2. Ngenkathi imifino ipheka, ususe pepper obomvu emanzini bese upha amanzi amaningi. Qaphela ngokucophelela inyama esikhumbeni bese usebenzisa isipuni. Engeza i-pepper ebhodweni bese uvuselela ukuxuba ngokugcwele.
3. Hlanza futhi ubheke i-tuna eyomile. Susa noma yisiphi isikhumba, futhi uthathe izicucu ngamasentimitha angu-2-2.5.
4. Engeza i-tuna embizeni nosawoti ukunambitha. Ukumboza ngokukhululekile futhi uvumele ukumisa imizuzu engu-5-10, kuze kufike ukuthi i-tuna iphekwe.
5. Fafaza nge-parsley oqoshiwe uma ngabe ufisa. Khonza ushisayo ohambisane nesinkwa se-crusty .

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	613
Inani lamafutha	19 g
I-Fat egcwele	4 g
I-Fat Unsaturated	10 g
I-cholesterol	59 mg
I-sodium	879 mg
Ama-carbohydrate	66 g
I-Fiber Dietary	8 g
Amaphrotheni	48 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)