John Myers
Okuqukethwe
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Izithako
- 1 PC. Izinhliziyo zikalethisi, zihlanzwa, zigeziwe futhi zisikwe, ziphothiwe zomile
- 8 PC. Utamatisi we-Cherry
- 4 PC. Amaqanda ebanga lamahhala
- 200 g Ubhontshisi oluhlaza usha, uhlanzwe usulungele ukuphekwa
- Salt
- 280 g Amazambane ama-waxy, ahlutshiwe futhi anqunywe ama-cubes
- 12 isipuni Amafutha omnqumo ehlukile omnqumo
- 25 g Ama-olives e-Kalamata, aboshwe, aqoshwe kahle
- 0,5 I-garlic eqoshiwe
- 3 isipuni Bianco uviniga balsamic
- 1 i-tsp I-mustard ishisa kakhulu
- 2 PC. I-Anchovies fillet emafutheni omnqumo
- 2 PC. I-tuna steak - 150 g.
- Upelepele omnyama ophuma esigayweni
Imiyalelo
- I-Blanch ubhontshisi emanzini amaningi anosawoti imizuzu engu-5-6, uphole emakhazeni futhi uvumele ukukhipha. Hlukanisa ubude bese ubeka eceleni phakathi kwamapuleti.
- Fry utamatisi ku-isipuni samafutha omnqumo, engeza usawoti bese ubeka eceleni. Bilisa amaqanda kuze kube yi-waxy, cisha kancane bese uwacwecwa, uwahlukanise phakathi. Fry amazambane aqoshiwe ezipuni ezimbili zamafutha omnqumo kuze kube nsundu yegolide, engeza usawoti bese ufudumala. Fry the steaks kafushane ezinhlangothini zombili emafutheni omnqumo, susa futhi inkathi ngosawoti kanye nopelepele
- Ukuze uthole i-vinaigrette, gaya kahle ama-anchovies ngemfoloko. Hlanganisa kahle noviniga, umnqumo oqoshiwe, u-garlic, lwesinaphi nezipuni eziyisikhombisa zamafutha omnqumo. Isizini ukunambitha.
- Hlela: hlela utamatisi, izinhliziyo ze-ulethisi, ama-cubes amazambane namaqanda kahle ezungeze ubhontshisi. Beka i-tuna steak kubhontshisi bese uthela isaladi yonke nge-vinaigrette. Kubantu ababili njengesifundo esiyinhloko.
Nutrition
Ukusebenzela: 100gAma-calories: 695kcalAmakhabhohayidrethi: 0.4gAmaprotheni: 0.2gAmafutha: 78g
