Nutrition Highlights (pakushanda)
Calories - 361
Fati - 17g
Carbs - 15g
Maprotheni - 37g
Nguva Yese 38 min
Prep 30 min , Cook 8 min
Kushumira 4
Fennel root, inozivikanwawo seanise, inonyanya kumira-yei yeiiii (iyo yakakwirira-FODMAP ingredient) yakagadzirwa-yakachenjera. Kufanana neonikisi, ine midzi yevhu inopisa-asi ine licorice inonaka yese yayo. Kunyorera mellows iyo inonaka uye inotapira tora. Iyi inotapira orange-fennel salsa inoshanda sekupfekedza tuna yegungwa yakashanda pamubhedha wepinashi yemwana.
Zvimwe
- 2 masupunikikiki garlic-akapinza maorivhi omuorivhi
- 1 teaspoon inopisa paprika
- 1 teaspoon pasi coriander
- ¼ teaspoon munyu
- 1/8 teaspoon itsva yakasviba pasi pepire
- 1 ¼ pounds fresh tuna steak
- 1 teaspoon canola mafuta
- 6 makapu akazara mushonga wesipinashi
- 8-ounce fennel bulb (1 bulb)
- 2 tablespoons plus 2 mashupuni garlic-inokonzerwa nemafuta emuorivhi, akaparadzaniswa
- 2 mapeji oranges
- 5 Kalamata maorivhi , akaputirwa uye akachekwa zvakanaka
- 2 tablespoons yakatswa parsley yakachena
- ½ teaspoon yakaoma oregano mashizha
- 2 tablespoons cider vhiniga
- ¼ mukombe yakatswa scallion miriwo
- 1/16 teaspoon munyu
- 1/16 teaspoon mutsva wepasi pevhu
Kugadzirira
- Preheat oven kusvika 425F. Svina gango rebibi nekubika bheji kana kuti jasi risina mafuta.
- Muchikamu chiduku tiyananise 2 masupunikiki ega-inoputirwa mafuta, inopisa paprika, coriander, munyu, uye pepper. Shandura tuna steaks kumativi ose maviri pamwe nezvinonhuwira uye kuisa parutivi.
- Gadzira mapepa kubva ku-fennel bulb uye urasire. Durai bhubhu iri hafu mumugumo. Dzinga V-yakagadzirwa "core" kubva kune imwe hafu pamudzi wemudziro uye ibvise. Slice fennel inopinda mukati mamapuranga ane masendimita masendimita masere uye nzvimbo panzvimbo yekubheka pepa rimwe chete. Dhidzai nemaspuni 2 egari yakaisa mafuta. Inosvika kusvikira fennel inoshanduka midhimbhoni yendarama tsvuku pamwe nedzimwe tsvuku dzemavara, 11 kusvika 13 maminitsi. Dzorera zvidimbu uye ugocheka kusvikira wanyorova kune rumwe rutivi, maminetsi mashanu kusvika ku6. Bvisa kubva muchoto uye uchitonhora.
- Kunyange zvazvo fennel iri kunya, kushambidza imwe yerineni uye kuifukisa mumidziyo inoshumira ndiro. Finyidza chibereko kuti uite ¼ mukombe jisi rearangi. Gadzira uye gadzira chibereko cheimwe marangi.
- Kusvikira kune jira reruvara rwemaruva, wedzera jisi, zvikamu zvearangi zvakasvibiswa, maorivhi, parsley, oregano, cider vhiniga, mashealoni, zvinosara 2 maspuniki ekiki-inoputirwa mafuta, munyu, uye pepper. Gadzirai zvakaputika zvakakanyiwa, fennel yakakangwa uye muikandire mu salisa ye-orange. Taurai dzimwe nguva sezvinovhiringidza.
- Preheat a heavy skillet pamusoro pepakati moto; drizzle with oil canola. Wedzera tuna tuna steaks kune pani uye gadzira kusvikira wanyorova pasi, 3 kusvika kumaminitsi mashanu. Tendeuka uye ugadzire maminetsi matatu kusvika kuine kune rumwe rutivi.
- Bvisa tuna iyo kubva pakupisa apo ichiri chiduku mukatikati; icharamba ichibika sezvo ichiripo. Iyi nguva yokubika ndeye 1-inch thick thick steaks; kana kubika zvakakosha steaks, kuderedza nguva. Mushure memaminetsi maviri kusvika kumapfumbamwe, shandisai tanga muzvidimbu.
- Kune imwe neimwe inoshumira, ndiro 1 ½ mukombe mwana sipinashi, wonjedza ½ mukombe yakakangwa Fennel Orange Salsa, uye iyo yakakwirira ne ¼ yematanda ane tungwa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Panzvimbo yekucheka fennel, shandisa iyo yakasvibirira. Chengetedza bhuruu woiisa mumapepa-tsvina.
Dzokai slicing the tuna in strips; wedurai tuna steaks muzvikamu zvina musati maita searing, uye isa chidimbu chose pamusoro pe salsa.
Imwe pound yeiyo yakabikwa kana yenguruve yengarava inogona kushandiswa panzvimbo yehuna.
Kubika uye Kushumira Mazano
Chimwe chakanaka rasp grater (Microplane brand, somuenzaniso) inokurumidza kuita basa rekuchera machero uye inoita kuti zvive nyore kudzivisa pith nyemba inopisa. Citrus zest inopa huru-FODMAP inonaka inokanganisa chero kupfeka kana salsa.
Nhengo imwe neimwe inosvika 4 ounces ye tuna uye 2/3 mukombe salsa uye 1 1/2 makapu sipinashi.