A mefuta e fapaneng ya lijana ho tswa tuna makotikoting

Ea tuna makotikoting ka pheha e ngata lijana monate, ho tloha tse fapa-fapaneng Salads le ho ipolaea le eateries savory diphae. tlhapi ena ruileng bohlokwa tse mafura acid, protheine, magnesium le phosphorus. Ha o nka e tuna makotikoting ka lero tsa lona, ha ho oli, ho ka etsahala ho fokotsa khalori Salads le lijana ikamahanya le maemo e le slimming lijo. Reka makotikoti tse seng kae 'me ba qale ho leka ka kichineng.

Salate ea tuna makotikoting. dikgetho tse peli

Ntlha ea pele, re hlahisa e rarahaneng ho feta (ka lebaka la ho ngata tse khōlō tsa metsoako) risepe. Bakeng sa ho tla hloka dikgerama tse makholo a mabeli tsa linaoa hloekileng kapa hoammeng tala, likomkomere le nngwe, tšepe e 'ngoe pepere, onion, dikgerama tse makholo a mabeli tsa tamati ciliegia (kapa tloaelehileng), e mahe dozen likoekoe, mehloaare e latsoa, Banka ea tuna makotikoting. Refills ka etswa ho tloha oli ea mohloaare e, asene veine, lero la lemon, mosetareta. 'Me u ka nka mayonnaise u li ratang. Thawed linaoa tšela holim'a metsi a phehile, Pat omileng. Likomkomere, tamati, paprika sehiloe. Lethopa likoekoe mahe (ha ho na metsotso ho feta leshome le metso e mehlano ka metsi a phehile) le hloekileng, pholileng le khaola ka halofo. Mehloaare (ho fapana o ka nka capers), beha ka salate eohle. Eiee khaola masiba. Mene metsoako bohle ka setshelo e khōlō, e eketsa ka kgona ho ea tuna. Kopanya lihlahisoa bakeng sa ho tlatsa 'me le tšollele bona salate. Ho ena le ho linaoa tse tala ka e nkang e le hop Machaena.

Ho makatsa baeti ba hao, u ka pheha sekepe avocado ka lekarecheng le tuna salate. Nka e 'ngoe e butsoitseng e chesang e mongobo litholoana, e mong makotikoting kapa Mexico linaoa motsoako, lero la lemone, e onion e nyenyane, e ka kgona ho ea tuna, spaghetti Tabasco le qetang ho fatše pepere. Khaola ea kha li-avocado ka halofo, tlosa bohareng, setoto le fereko ka poleiti. Eketsa linaoa, makotikoting tuna (lifoto bontšang le dikgetho tse mmalwa ho isa salate ena), hasesaane onion. Tšela lero la lemone, letsoai. Tlatsa ka motsoako oa likepe avocado. Fafatsa Tabasco le ho mo sebeletsa.

Spaghetti bolognese le chisi le tuna

Pheha ka pasta, apara ho se poleiti, eketsa litlhapi ka lona lero la hae, e putsoa chisi le mehloaare ho latsoa. O ka etsa hore spaghetti ka thoko. Futhumatsa le tranelate, eketsa ho bona chisi grated le ema ho ho fihlela e qhibiliha. Solaire ka spaghetti beha ka poleiti ea spaghetti bolognese le tuna le mehloaare. sejana Sena ke tse lakatsehang ho ba le feela qetang ho lokisetsa.

Seneke kaka le tuna makotikoting

O ka pheha e tsoa ho e hlama hasesaane. 'Me u ka nka sebaka e le seka-o qetile ebile o nka hula hanngoe. O ho kentse ka mokgwa (a fafatsa le breadcrumbs kapa semolina) le bumpers tlaase, ba siea e kaalo ea mokhabiso. Lokisetsa go tlatsa mahe a mabeli e tala, makotikoti a mabeli a tuna makotikoting, dikgerama tse makholo a mabeli tsa chisi, e tletseng letsoho e hasesaane onion tala, khalase halofo ea lebese le e lekanang palo ya mayonnaise. Fish pepeta tsa lero kapa oli. Ho pata apare hlama e, sekoahelo sa eona hlobolisa hlama bakeng sa mokhabiso le ho baka bakeng sa metsotso e mashome a mane a ka ontong preheated ho fihlela khauta e 'mala holimo.