Ingabe ufuna ukudla okusheshayo nokulula okufanele ukudla kwasemini noma isidlo sakusihlwa? Ungabheki kude kune-tuna engaphansi yakudala! Lesi sangweji esingaphelelwa isikhathi siwukudla okuyisisekelo emakhaya amaningi futhi siyathandwa ngenxa yokunambitheka okumnandi nokulula. Yenziwe nge-tuna emhlophe eyisigaxa, isilimo esidliwayo esinamagatsha anamanzi, i-jalapeño ebabayo, no-anyanisi obomvu obabazekayo, le recipe yengeza ukuthinta kobumnandi nezinongo ezinamakhukhamba amnandi nezinongo.
Ngemizuzu engu-20 nje yesikhathi sokulungiselela, le saladi ye-tuna kulula ukulenza futhi ingagcinwa esiqandisini kuze kube yizinsuku ezintathu, okuyenza ibe inketho enhle yokulungiselela ukudla.
Amasangweji e-tuna awazona nje ezihlwabusayo kuphela kodwa futhi umthombo omkhulu wamaprotheni nama-omega-3 fatty acids, abalulekile ekugcineni ukudla okunempilo. Futhi ngale recipe, ungenza inqwaba yesaladi ye-tuna eyanele amasemishi angu-6, alungele ukuphakela umndeni olambile noma ukulungiselela ukudla kweviki elizayo.
Ngakho-ke, kungakhathaliseki ukuthi upakisha ukudla kwasemini emsebenzini, wenza isidlo sakusihlwa esisheshayo, noma ufuna inketho yokulungiselela ukudla okumnandi nokunempilo, zama le recipe yakudala yesemishi le-tuna namuhla futhi ujabulele ukunambitheka kwayo okumnandi nokwanelisayo. Ukuze uthole ezinye izindlela zokupheka eziphefumulelwe i-tuna, hlola yethu Isaladi le-Tuna, I-Pasta Casserole ye-tuna, futhi I-Tuna Empanadas.
Eqa e: Ukuqondiswa
Indlela Yokwenza I-Tuna Sub
Note: Imiyalo egcwele inikezwe ekhadini leresiphi elingezansi.
Khipha amathini e-tuna bese uphehla i-tuna ngemfologo endishini yokuxuba. Sebenzisa ithawula lephepha noma i-fine mesh strainer ukuze ubambe i-tuna yome.
Faka imayonnaise, lwesinaphi se-Dijon, i-jalapeno, i-parsley, isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi obomvu, ukhukhamba, ujusi kalamula, usawoti, nopelepele endishini yokuxuba ne-tuna.
Hlanganisa konke kuze kuhlanganiswe kahle. Sika i-sub roll noma i-baguette ngobude. Uma ufisa, ungakwazi ukugcoba isinkwa kancane. Faka ingxube ye-tuna ku-sub roll noma ku-baguette.
Engeza noma yiziphi izithako ozikhethayo ozikhethayo, njengolethisi, utamatisi, ukhukhamba, ukwatapheya, nanoma yikuphi okunye okugcotshwayo okuthandayo. Sika i-sub ibe ama-halves noma ama-quarter bese uphake ngokushesha.
Amaresiphi Ahlobene:
Iresiphi
I-Tuna Sub
Izithako
- 4 Amathini (ama-ounces angu-5) ayisigaxa se-tuna emhlophe epakishwe emanzini, ekhishiwe
- ½ kuye ⅔ cup imayonnaise , njengekaHellmann
- 2 izimbambo isilimo esidliwayo esinamagatsha anamanzi , isikwe kahle noma idayisi
- 1 jalapeno ,okungahluziwe, okudayisiwe (noma kufakwe imbewu ukuze uthole ukunambitheka okuncane)
- 1 u-anyanisi omncane obomvu, u-anyanisi ophuzi, noma ama-scallions angu-3 , izingxenye eziluhlaza ezikhanyayo nezimnyama, zisikiwe kancane
- Ijusi kusuka kulamula 1 noma lime
- 1½ amathisipuni isipuni Dijon lwesinaphi
- 2 wezipuni ukhukhamba amnandi futhi okubabayo , kukhishwe futhi kuqoshwe kahle
- ⅓ cup oqoshiwe flat-leaf parsley
- ½ isipuni usawoti wokugcoba
- ½ isipuni pepper omusha omusha
- 6 Amaroli angaphansi kwamanzi ayisikiwe noma isinkwa sesemishi ozikhethelayo
Imiyalelo
- Khipha amathini e-tuna bese uphehla i-tuna ngemfologo endishini yokuxuba. Sebenzisa ithawula lephepha noma i-fine mesh strainer ukuze ubambe i-tuna yome. Faka imayonnaise, lwesinaphi se-Dijon, i-jalapeno, i-parsley, isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi obomvu, ukhukhamba, ujusi kalamula, usawoti, nopelepele endishini yokuxuba ne-tuna.
- Hlanganisa konke kuze kuhlanganiswe kahle. Sika i-sub roll noma i-baguette ngobude. Uma ufisa, ungakwazi ukugcoba isinkwa kancane. Faka ingxube ye-tuna ku-sub roll noma ku-baguette. Engeza noma yiziphi izithako ozikhethayo ozikhethayo, njengolethisi, utamatisi, ukhukhamba, ukwatapheya, nanoma yikuphi okunye okugcotshwayo okuthandayo. Sika i-sub ibe ama-halves noma ama-quarter bese uphake ngokushesha.
amanothi
Gcina i-sub egoqwe esitsheni esingangeni moya noma esikhwameni sepulasitiki ukuze ungamunceli iphunga elivela kokunye ukudla esiqandisini.
Gcina i-sub efrijini kuze kube yizinsuku ezingu-2. Ngemva kwalokho, i-sub ingase iqale ukulahlekelwa ukunambitheka kwayo nokusha.
Uma unesaladi ye-tuna esele, yigcine esitsheni esingangeni moya esiqandisini kuze kube yizinsuku ezi-2. Indlela Yokwenza Phambili Uma ufuna ukwenza i-Tuna Sub kusenesikhathi sokulungiselela ukudla noma ukuba khona ngosuku olumatasa, nanka amanye amathiphu okufanele uwalandele: Lungiselela ingxube ye-Tuna Salad ngokusho kweresiphi bese uyiyeka ipholile ekamelweni lokushisa.
Sika i-sub roll noma i-baguette ngobude bese usakaza ungqimba lweSaladi ye-tuna engxenyeni engezansi yesinkwa.
Engeza noma yiziphi izithako ozikhethayo ozikhethayo, njengolethisi, utamatisi, ukhukhamba, ukwatapheya, nanoma yikuphi okunye okugcotshwayo okuthandayo.
Mboza i-sub ngengxenye engaphezulu yesinkwa bese ugoqa ngokuqinile ngepulasitiki noma i-foil.
Gcina i-sub egoqwe esiqandisini kuze kube yizinsuku ezingu-2. Ngokulandela lezi zinyathelo, ungenza i-Tuna Sub kusenesikhathi futhi uyilungiselele ukuhamba noma nini lapho uyidinga. Lena inketho enhle yokulungiselela ukudla noma izinsuku lapho ungenaso isikhathi sokulungiselela isemishi elisha. Uma usulungele ukudla, vele uvule okungezansi futhi ujabulele! Indlela Yokuqandisa Yize kungenzeka ukufriza i-Tuna Sub, akunconyiwe njengoba ukuthungwa nokunambitheka kwesinkwa nokugcwaliswa kungashintsha ngemuva kokuncibilika.
Lonke ulwazi lokudla okunempilo lusekelwe ezibalweni zezinkampani zangaphandle futhi luwukulinganisa kuphela. Iresiphi ngayinye kanye nenani lokudla okunempilo kuzohluka kuye ngemikhiqizo oyisebenzisayo, izindlela zokulinganisa, nosayizi bezingxenye zomuzi ngamunye.