Sebenzisa i-tuna enamathanga ekhonjiwe noma ehlanganisiwe kule nsimu esiphundu yesi sandwich yokugcwalisa iresiphi. Khonza lezi sandwich nge-chips / fries nesobho ukuze uthole isidlo sakusihlwa noma isinkwa se-sandwich.
Iqanda eliqoshiwe kanye ne-pickle / elishisayo eliqoshiwe livamile esaladini le-tuna yesiningizimu . Ngiyathanda ama-pickle aqoshiwe e-salad ye-tuna, kodwa esikhundleni se-dill esithokozayo noma esithokozisa ama-sweet. Uma ukhetha ukhetho oluncane lwe-carb, sebenzisa isaladi le-tuna endaweni yamaqabunga e-lettuce utamatisi osikiwe.
Zizwa ukhululekile ukusebenzisa i-albacore i-fresh poached e-salad esaladini.
Okuzokwenza
- 6 kuya ku-7 ama-ounces amhlophe i-tuna emanzini
- 1 imbambo yesithombo esidliwayo esinamagatsha anamanzi (oqoshiwe)
- 1 noma 2
- Amaqanda aphephe kanzima (ahlutshiwe futhi aqoshiwe)
- 3 wezipuni imayonnaise (noma ngaphezulu, njengoba kudingeka)
- 1 isipuni se-dill pickle (oqoshiwe)
- Usawoti kanye nosawoti omnyama omusha ongasensimini
- Okuzikhethela: u-anyanisi we-1 kuya ku-2 (anyweziwe noma oqoshiwe)
- 6 kuya ku-8 tincetu zesinkwa (noma ama-sandwich sandwich noma ama-buns angu-3 kuya kwangu-4)
- Inhloko eyodwa ye-ulethisi
Indlela Yokwenza
- Hlanganisa i-tuna. Dlulisa i-tuna kuya esitsheni esiphakathi uphinde uyifake ngefoloko. Engeza isilimo esidliwayo esinamagatsha anamanzi aqoshiwe, amaqanda noma amaqanda aphekiwe kakhudlwana, imayonnaise, i-pickle eqoshiwe, nosawoti kanye nopelepele ukunambitha. Uma ufisa, engeza izipuni eziyi-1 noma ezimbili ze-anyanisi oqoshiwe. Uma kunesidingo, engeza imayonnaise amaningi ukunambitha.
- Gcoba isinkwa noma imiqulu uma ufisa.
- Lungisa isinkwa noma amaqabunga ngamaqabunga e-ulethisi bese usakaza i-tuna ku-ulethisi. Engeza ucezu noma amabili we utamatisi omunwe, uma ufisa.
- Sisebenzela ngama-pickle endiketshezi kanye nama-mbatata ama-chips noma amafries.
Ikhonza 3 ukuya ku-4.
Amathiphu
- I-Poached Fresh Albacore Tuna: Beka ama-steba amabili ama-3 noma ama-4-ounce albacore tuna steaks epanini le-saute elinamanzi anosawoti. Pheka kuze i-tuna iphekwe, cishe imizuzu emi-3 ukuya kwemihlanu. Gcoba kahle bese uphahla inhlanzi. Qhubeka ne-recipe.
- Amaqanda abilisiwe: Faka amaqanda amabili noma amabili amabili epanini elincane bese umboza amanzi ngamanzi angu-1 intshi ngaphezulu kweqanda. Letha amanzi emathumba phezu kokushisa okuphakathi. Vala i-pan bese uyisuse ekushiseni. Vumela ume ngaphandle kokususa ikhava cishe imizuzu engu-12 kuya kwangu-14. Thela amanzi abandayo phezu kwamaqanda kuze kube yilapho epholile ngokwanele ukuphatha. Ikhasela, nquma, bese ufaka esaladini.
Izinguquko
- Sebenzisa i-dill eshicilelwe noma i-sweet replish esikhundleni se-pickle oqoshiwe, uma ifunwa.
- Engeza ezinye i-chives eqoshiwe noma i-parsley ku-salad ye-tuna.
- Engeza isipuni 1 se-mustard eliphuzi, isardard lwesinaphi, noma isinaphi esiphunga kanye nemayonnaise.
- Faka u-anyanisi oqoshiwe nge-anyanisi aluhlaza okhethiwe (ama-scallions).
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 239 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 129 mg |
| I-sodium | 411 mg |
| Ama-carbohydrate | 10 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 19 g |