Tšepe ea Tuna ea Salama ea Nicoise e apereng liaparo tsa Dijon

Ena ke motheo oa Salade Nicoise, e leng setala se tloaelehileng sa lijo tsa lijo. Sebelisa tuna e ncha e ntle le u se ke ua feta.

Litlolo tsa liaparo tsa Dijon, lihloaare tse khethiloeng, hammoho le tuna e pholileng e kopantsoeng le litapole, mahe le linaoa tse tala li etsa hore e be salate e phethahetseng ea lijo tsa motšehare bakeng sa lehlabula.

Li-Recipes tse Amanang
Tina e Nkiloeng ka Honey Mustard Marinade
Ho Koaheloa Tona Le Sauce ea Lemon

Seo U tla se Hloka

• Li-ounces tse 16 tse ncha tsa tuna (kapa li-steak tsa tuna)
• Li-ounces li-linaoa tse tala tse tala (tse hloekisitsoeng)
• Litapole tse nyenyane tse 4 ho tse 6 tse ncha
• 4 mahe a phehiloeng ka thata (a lesotsoeng)
• Limela tse seng kae tsa spinach tse fokolang ka letsoho (kapa tse lekaneng ho lefa lipoleiti tse 'nè tsa salate)
• 1 eiee e khubelu (e tšebetsoe)
• Lihloaare tse nang le matsoho (tse tlositsoeng, tse butsoitseng)
• 2 tomate e bohareng (khaola ka wedges)
• Ho apara:
• 1/2 senoelo
• oli ea mohloaare e sa lekaneng
• 4 tablespoons khubelu veine asene
• 1 clove garlic (e sithabetseng)
• 2 tsp mosetareta oa Dijon

Kamoo U ka e Etsang

1. Grill tuna ka grill, stovetop grill pan, kapa broil ka metsotso e 3 ho isa ho e mane ka lehlakoreng le leng. The tuna e lokela ho ba e sa tloaelehang ho feta e sa tloaelehang bakeng sa tatso e ntle.
2. Pheha litapole tse ncha ha u phehile metsi a letsoai ho fihlela u le bonolo, metsotso e ka bang 10 ho ea ho e 15. Hlatsoa, ​​hlatsoa ka metsi a batang 'me u arohane.
3. Cook linaoa tse tala ho phehile metsi a letsoai ho fihlela o le bonolo. Hlatsoa le ho hlatsoa ka metsi a batang.
4. Lokisetsa makhasi a spinach, mahe a phehiloeng ka thata le litapole tsa litapole holim'a lipoleiti tsa salate. Etsa li-tuna tse halikiloeng, li-linaoa tse khubelu, li-olivesa tse khubelu, le lihloaare tse khethiloeng ho etsa lerata, ho pheta likarolo ho fihlela li sebelisoa. Hlobisa sekhale le li-tomate mariha.

1. Kopanya liaparo tse kopantsoeng ka nkho e le 'ngoe kapa e hlabang holimo le ho sebelisa mochine o motlakase kapa ho sisinyeha ho fihlela o kopane.
2. Sebeletsa salate e koahetsoeng ka ho apara kapa e e sebelise ka lehlakoreng le leng.

U ka 'na ua U rata

Li-Steuna tsa Tina tse Tala

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	703
Total Fat	39 g
Fat Satated	7 g
Fat Unsaturated	24 g
Cholesterol	260 mg
Sodium	401 mg
Li-carbohydrate	43 g
Fiber Fiber	8 g
Liprotheine	45 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)