Haddii aad jeceshahay buste, waxaad jeclaan doontaa qashinka buunshaha Ahi tufaaxa ah ee madow. Goynta tuna waa midka ugu raaxaysan mid dhexdhexaad ah, sida nooc kasta oo cajiinka ah , iyo qolof ah basbaaska basbaas ah ayaa ku habboon leh kalluunka macaanka ah.
Waxa aad u Baahantahay
- 1 1/2 tsp. cusbo
- 1 tsp. mashiinka dhulka
- 1/2 tsp. paprika
- 1/4 tsp. basbaaska caymiska
- 4 (6-oz) ah balsa tuna, qiyaastii 1 1/2-inch oo dherer ah (weydiiso "jilicsan" ama "suul" fasal haddii cunto kariska la yareeyo)
- 4 tbsp cusub basbaaska dhulka madow
- 2 Tbs. saliidda cuntada
- 1 liin, quartered
Sida loo sameeyo
- In baaquli yar yar, isku dar milixda, koriye, paprika, iyo basbaas cayenan.
- Qaado tuunaha boomaatada saxda ah, oo isku dar labeenta isku dar labeenta.
- Ka dibna ku duub tuunta labada dhinac ee basbaaska madow, si tartiib ahna ugu cadaadee si aad u adkaato dusha sare, adigoo taxadar leh inaadan garaacin jidhka.
- Ku rid digsi qaboojiye qaro weyn leh, ama qoryaha birta lagu rido, ka badan kuleyl dhexdhexaad ah, illaa aad u kulul.
- Ku dar saliidda, oo ku dhaji bacda qoyan ee qiyaastii 2 daqiiqo dhinac kasta, ama ilaa inta la rabo in la gaari karo.
- U adeegso liinta cusub.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 350 |
| Total Fat | 15 g |
| Fatuurad la ruxay | 3 g |
| Fat | 8 g |
| Kolestarool | 77 mg |
| Sodium | 1,237 mg |
| Carbohydrateska | 6 g |
| Fiber diirran | 2 g |
| Protein | 46 g |