Khonza le linambithe i-tuna elibiwe ngelayisi noma ulifake futhi ubeke phezulu isaladi elikhonshiwe noma imifino emifula yasentwasahlobo (isb., Baby kale, arugula, isipinashi, njll). Kodwa-ke, qaphela ukuthi awugcini ngokweqile isikhathi eside - ngeshwa, i-tuna steak enhle ayiyona i-tuna steak ephekwe kahle. Ukupheka okungaphezu kokuvamile okungavamile kuzoholela enhlanini eyomile enokuthungwa nokuvutha kufana ne-tuna ekheniwe.
Idididi lezinyosi zeDijon lenezela kuphela inani elifanele lephunga kuma-steaks e-tuna. Uma ukhonza i-tuna nge-saladi, cabanga ngodaba oluhambisanayo lwe- dijon yokugqoka noma i-oli elula neviniga enhlanganisela engeke ifihle ukunambitheka kwe-tuna enongwe.
Uma kungenayo imfudumalo ngokwanele yokugcoba, cabangela i-broiler. Hlanganisa ama-tuna steak ahamba ngamanzi amayintshi angama-4 ukusuka emthonjeni wokushisa emaminithini angu-6 ukuya kwangu-8, uphendukela ngaphesheya ukuya emaceleni omabili.
Okuzokwenza
- 1 kuya ku-1 1/2 amakhilogrelilidi we-tuna noma ama-steaks
- 2 wezipuni dijon uju lwesinaphi
- Isipuni esingu-1
- amafutha omnqumo angasese
- 2 amathisipuni ama-soy sauce
- 2 wezipuni irayisi iwayini uviniga noma uviniga omhlophe
Indlela Yokwenza
- Amahora angaba ngu-1 kuya kwangu-2 ngaphambi kokugcoba, faka i-tuna esitsheni sesilazi.
- Hlanganisa izithako ze-marinade (i-dijon uju lwesinaphi, amafutha omnqumo, i-soy sauce, newayini lelayisi noma uviniga omhlophe); uthele phezu kwe-tuna bese uqinisekisa ukuthi zonke izingcezu zenziwe kahle.
- Vala isitsha ngokugqoka eplastiki kanye nefriji kuze kube yisikhathi sokudla.
- Sula i-grilli ehlanzekile noma isitsha sokugcoba nge-non-stick ukuphefa noma uphese ngamafutha omifino.
- Grill i-tuna ngaphezulu kwamalahle ashisayo amaminithi angaba ngu-5 ukuya kwangu-7, noma kuze kube yilapho ihlelwe kahle ngaphandle futhi isabhakabhaka phakathi.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 286 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 64 mg |
| I-sodium | 460 mg |
| Ama-carbohydrate | 9 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 38 g |