Jiri nri osikapa ma ọ bụ kpoo ya ma jiri elu osikapu ma ọ bụ ome mmiri (dịka, baby kale, arugula, spinach, wdg). Ma, lezie anya na ị gabigaghị oke site n'iji ogologo oge mee ihe - ọ dị mwute ikwu na ebe a na-ehichapụta tuna abụghị ebe e ji esi nri. Nri karịa ihe na-adịkarị obere na-eme ka ọ bụrụ na a kpochapụrụ azụ nke nwere ihe ederede na ekpomeekpo dị ka tuna tuna.
Nkpụrụ mmanụ aṅụ Dijon na-agbakwụnye nnọọ ezi ihe ụtọ na steaks tuna. Ọ bụrụ na ị na-eje ozi na tuna na salad, tụlee mmanụ aṅụ Dijon na- arụkọ ọrụ ma ọ bụ mmanụ na mmanya na-edozi ahụ nke na-agaghị ezobe ihe ụtọ nke tuna.
Ọ bụrụ na ọ bụghị ọkụ ọkụ, gụọ broiler. Efere na tuna mmiri na-agbanye ihe dị ka sentimita anọ site na mmiri ọkụ ruo minit 6 ruo 8, na-agbanye na ọkara ruo na agba aja abụọ.
Ihe Ị Ga-achọ
- 1 1 1 pound tuna tuna ma ọ bụ steaks
- 2 mọstad dijon mmanụ mọstad
- 1 tablespoon
- extra virgin olive oil
- 2 teaspoons soy ihendori
- 2 tablespoons osikapa mmanya mmanya ma ọ bụ ọcha mmanya
Otu esi eme ya
- N'ihe dị ka awa 1 ruo 2 tupu gụchaa, tinye ebe tuna ahụ na nnukwu efere.
- Gwakọta ihe oriri marinade (ome osisi honey, mmanụ olive, soy sauce, mmanya osikapa ma ọ bụ mmanya ọcha); wunye tuna ma gbanwee ka ijide n'aka na ihe nile di nma.
- Na-ekpuchi ọkwá ahụ na nkedo plastik na refrigerate ruo mgbe oge ruru oge.
- Gwa mgbidi dị ọcha ma ọ bụ ihe na-eme ka ọ bụrụ ihe na-esi na ya na-esi nri ma ọ bụ gbaa ya mmanụ mmanụ.
- Nri anu tuna n'elu oku oku oku dika ihe dika nkeji ise ruo 7, ma obu ruo mgbe ejikere nke oma n'èzí ma ka na-acha oji n'etiti.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 286 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 64 mg |
| Sodium | 460 mg |
| Carbohydrates | 9 g |
| Fri nri | 0 g |
| Protein | 38 g |