Isitayela se-Nicoise I-Tuna Salad Recipe Nge-Dijon Ukugqoka

Lesi yisisekelo esiseSalade Nicoise, isaladi esithandwayo sokudla okuyisisekelo. Sebenzisa i-tuna enhle ye-tuna enhle futhi ungaqedi.

I-flavour yokugqoka i-Dijon, i-olives eqoshiwe, kanye ne-tuna ephosiwe kancane ehlangene namazambane, amaqanda, nobhontshisi obuluhlaza kwenza lokhu kube isaladi lesidlo se-dinner ehlobo.

Ukupheka okuhlobene
I-Tuna enezinyosi ne-Honey Mustard Marinade
I-broiled Tuna ene-Lemon Caper Sauce

Okuzokwenza

• Ama-ounces ama-16 ama-fresh fillets (noma ama-tuna steaks)
• Ama-ounces ayisikhombisa ubhontshisi obuluhlaza (obunwetshiwe)
• Amazambane amancane ama-4 kuya kwangu-6
• Amaqanda amane aphekiwe (aqanjwe)
• Amaqabunga ambalwa amashiya isipinashi (noma okwanele ukuhambisa amapuleti amane e-isaladi)
• 1 anyanisi obomvu (aqotshiwe)
• Amafutha omuthi (oqoshiwe, avuthiwe)
• Utamatisi ophakathi ophakathi (uthathe ama-wedges)
• Ukugqoka:
• 1/2 indebe
• amafutha omnqumo angasese
• 4 wezipuni red iviniga
• 1 i-clove garlic (echotshoziwe)
• 2 tsp lwesinaphi se-Dijon

Indlela Yokwenza

1. I-Grill tuna ku-grill, i-stovetop ye-grill pan, noma i-broil imizuzu engu-3 kuya kwemi-4 kuphela ohlangothini ngalunye. I-tuna kufanele ibe yinto engavamile kuya okungajwayelekile ezingavamile.
2. Pheka amazambane amasha ngamanzi abilayo kasawoti kuze kube yilapho unethenda, imizuzu engaba ngu-10 kuya kwengu-15. Hlanganisa, hlambulula ngamanzi abandayo bese ugaxa.
3. Pheka ubhontshisi obuluhlaza ngamanzi abilayo usawoti kuze kube yilapho uthanda. Geza bese ugeza ngamanzi abandayo.
4. Hlela amaqabunga esipinashi, amaqanda okuphekwe kanzima, kanye namaqatha amazambane emafetheni esaladi. Beka i-tuna elinezinyosi ezilinezinyosi, ubhontshisi obomvu, anyanisi obomvu, neminqumo eqoshiwe ukwenza umquba, ukuphindaphinda izingqimba kuze kusetshenziswe izithako. Gcoba ipuleti nge-tomato wedges.

1. Hlanganisa izithako zokugqoka ku-blender noma imbiza ephezulu-uphethiloli bese usebenzisa iprosesa noma ukuxubha kuze kuhlanganiswe kahle.
2. Khonza isaladi egcwele igqoke noma ukuyikhonza eceleni.

Ungase Uthande

Izithambile Zezitembu Ezimnandi

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	703
Inani lamafutha	39 g
I-Fat egcwele	7 g
I-Fat Unsaturated	24 g
I-cholesterol	260 mg
I-sodium	401 mg
Ama-carbohydrate	43 g
I-Fiber Dietary	8 g
Amaphrotheni	45 g

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