Isikhathi sokupheka : 50 iminithi.
Ukupheka okunzima : kulula
Izinkonzo : 4
Engxenyeni engu-1 : 613.5 kcal, amaprotheni - 53.7 g, amafutha - 8.9 amagremu, ama-carbohydrates - 77.9 amagremu
OKUDINGAYO:
• 400 g lama-noodle amaqanda
• 2 clove garlic
• 300 g we-tuna emanzini ayo
• Utamatisi angu-8
• 1 tbsp. l. amafutha omnqumo
• i-bunch of parsley
• ama-sprigs amabili ase-basil
• usawoti ukunambitha
OKUSENZA:
1. Gaya bese ugaxa ugarlic. Utamatisi ukunikeza amanzi amanzi abilayo, ususe isikhumba, inyama isuke yaba izingcezu ezinkulu. Susa i-tuna kusukela embizeni, eyomile futhi uthathe iziqephu. Fry ugarliki emafutheni ashisayo, imizuzu emibili. Engeza utamatisi kanye nezingcezu ze-tuna, engeza usawoti bese ubamba ngomlilo omncane ngaphansi kwemininingwane yemaminithi angu-10. I-parsley ihlanzwa, iqoshiwe futhi ingeziwe ku-sauce.
2. Bilisa amanzi asosawoti, faka i-noodle upheke kuze kube yilapho kwenziwa, imizuzu emithathu.
Beka i-noodle ngesihlungo, cwilisa wonke amanzi. Dlulisela esitsheni esandulele, uthele nge-tuna sauce bese uhlobisa ngamahlamvu ase-basil.