John Myers
Okuqukethwe
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Izithako
Okwe-baguette:
- 400 g Ufulawa kakolweni uhlobo 550
- 2 i-tsp Salt
- 1 phina Sugar
- 24 g Imvubelo fresh
- Ufulawa wothuli
Mayelana ne-salsa verde:
- 1 Bunch Mint
- 1 Bunch I-parsley entsha ebushelelezi
- 1 PC. I-clove yegalikhi
- 0,5 PC. Ilamuna
- 2 PC. Izibopho ze-Anchovy
- 2 i-tsp Amaphepha
- 1 i-tsp I-Dijon lwesinaphi
- 4 tbsp Amafutha e-Olive
- 1 i-tsp Sugar
- Salt
- Upelepele
- 2 tbsp Water
Okwesaladi yamazambane:
- 800 g Amazambane ane-waxy
- 200 g Utamatisi we-cocktail
- 3 i-disc Upelepele oqoshiwe
- 50 g I-arugula
- 10 PC. Ama-olives afakwe emgodini omnyama
- Salt
- Upelepele
- 3 tbsp Uwoyela wejongilanga
Okwesitshalo seqanda:
- 3 PC. Isitshalo seqanda
- 80 ml Amafutha e-Olive
- 2 i-tsp I-thyme entsha
- 1 i-tsp Salt
- Upelepele omnyama
- 1 PC. emhlophe
- 1 i-tsp I-Za'Atar (i-spice mix of thyme, imbewu yesesame, usawoti)
Nge-sauce yesitshalo seqanda:
- 140 ml I-Buttermilk
- 100 g I-yogurt 10% amafutha
- 2 tbsp Amafutha e-Olive
- 1 PC. I-clove yegalikhi
- 1 phina Salt
Okwe-tuna steaks:
- 5 PC. I-tuna steak
- 2 PC. Upelepele obomvu
- 2 i-tsp Oregano owomile
- 2 i-tsp Imbewu ye-Fennel
- 3 tbsp Amafutha e-Olive
- Salt
- Upelepele
Imiyalelo
I-Baguette:
- Hlanganisa ufulawa, usawoti kanye noshukela endishini. Gcoba imvubelo kuwo. Engeza u-270 ml wamanzi afudumele. Hlanganisa yonke into kuze kuphele ufulawa. Vumela ukuphumula amahora angu-2.
- Beka inhlama endaweni enofulawa kakhulu, uyilolonge bese uyibeka kuhhavini imizuzu engu-30. Faka amanzi esitsheni kuhhavini. Vumela i-baguette iphole endaweni yokubeka ucingo.
I-Salsa Verde:
- Gcoba amaqabunga e-mint nazo zonke ezinye izithako ku-blender kuya ukhilimu omuhle.
Isaladi yama zambane:
- Hlanza amazambane bese uwasika ama-cubes amancane (1.5 cm). Fry epanini ngamafutha we-sunflower, nesembozo semizuzu engu-15 yokuqala, uphendule njalo. Fry enye imizuzu engu-10 epanini elivulekile, kuze kube yilapho ama-cubes ebomvu yonke indawo. Amadayisi kufanele adlule, kodwa alume.
- Phakathi naleso sikhathi, uhhafu utamatisi we-cocktail, usike upelepele oqoshiwe, uhlanze futhi ukhiphe i-rocket, usike iminqumo ngesigamu.
- Hlanganisa amazambane nengxenye ye-salsa verde nezinye izithako kanye nenkathi yokunambitha.
Isitshalo seqanda nge-sauce:
- Preheat ihhavini ukuya ku-200 °. Hlukanisa isitshalo seqanda ngohhafu kanye nesiqu ngobude. Ngommese obukhali, nwaya inyama ye-aubergine ngendlela yedayimane, cishe. 1 cm ukujula.
- Beka ama-halves esitshalo seqanda ngohlangothi olusikiwe phezulu ethreyini yokubhaka ehlanganiswe nephepha lokubhaka bese uxubha ngamafutha omnqumo kuze kube yilapho inyama yesitshalo seqanda imunca amafutha. Fafaza amaqabunga e-thyme, usawoti kanye nopelepele. Bhaka kuhhavini imizuzu engu-35-40 bese ushiya ukuze uphole.
- Hlanganisa izithako ze-sauce bese uvala ama-aubergines othosiwe nabo. Fafaza nge-za'atar kanye nembewu yehalananda bese uthela amafutha omnqumo. Ama-eggplant anganikezwa afudumele noma abandayo.
I-tuna steaks:
- Geza bese ubamba ukuze womise ama-tuna steaks, uwuhlikihle ngosawoti, pepper, oregano kanye nembewu yefennel. Core futhi usike upelepele. Fry ama-tuna steaks epanini emafutheni ashisayo kafushane ezinhlangothini zombili, kufanele ahlale ebomvu enkabeni.
- Hlela ama-steaks esaladini lamazambane, shayela nge-salsa verde encane bese ufafaza upelepele oqoshiwe. Engeza uhhafu wesitshalo seqanda.
Nutrition
Ukusebenzela: 100gAma-calories: 226kcalAmakhabhohayidrethi: 9gAmaprotheni: 2.2gAmafutha: 20.3g
