Thaum Tsov Rog Ntiaj Teb Zaum Kawg, cov kaus poom tuna tau dhau los ua cov neeg muaj protein ntau ntawm cov tub rog Allied thiab tau loj hlob hauv cov tebchaws nyob sab hnub poob txij thaum ntawd los, tshwj xeeb tshaj yog nyob rau hauv daim ntawv ntawm tuna qhaub cij. Kev ua siab mos siab muag thiab saj me me ntawm tuna ua rau nws yog cov khoom lag luam zoo rau cov zaub xam lav thiab qhaub cij, thiab, raws li cov tuna qhaub cij tau loj hlob nyob rau hauv cov neeg nyiam, ntau tus tshiab thiab hloov pauv tshiab tau tshwm sim los ntawm cov qhob nplej tuna nyuaj, suav nrog yaj tuna, tuna nyuaj nyuaj, txawm tias tuna qhaub cij. Ua tibzoo saib cov zaub mov hauv qab no kom pom qhov sib txawv uas koj nyiam tshaj plaws.
Tag nrho lub sijhawm ua (Classic Tuna Stuffed Bread): 10-15 feeb
Cov khoom xyaw
Classic Tuna Stuffed Bread
- Rau 4 tus neeg
- 26-ounce cov kaus poom tuna
- 1/2 khob celery
- 1/4 khob dos
- 1/2 khob mayonnaise, tsis tu ncua los yog lub teeb
- 1 teaspoon kua txiv kab ntxwv
- 1/4 teaspoon ntsev
- 1/4 teaspoon kua txob
- 8 daim ntawm qhaub cij
Deli-style Tuna Stuffed Bread
- Rau 2 tus neeg
- 15-ounce peev ntawm tuna
- 3 tablespoons celery nplooj, tws
- 3 tablespoons daj dos, txhoov
- 2 dia mayonnaise, tsis tu ncua los yog lub teeb
- 1 tablespoon saj ua kom zoo dua qub
- Ntsev thiab kua txob raws li xav tau
- Sandwiches (los yog yob los yog croissants, rau ntau yam)
- Zaub xam lav, taum paj noob hlis, dib txiav, me ntsis kua txob qab zib, pickles, avocado slices, thiab/lossis lws suav slices rau garnish, raws li xav tau
- Mustard (yog tias xav tau)
- 4 daim ntawm qhaub cij
Egg and Tuna Salad Stuffed Bread
- Rau 2 tus neeg
- 16-ounce cov kaus poom tuna
- 3 lub qe nyoos, tev thiab tev
- 1 khob celery nplooj, txhoov
- 1 tablespoon mayonnaise, tsis tu ncua los yog lub teeb
- Ntsev thiab kua txob rau seasoning
- 4 daim ntawm qhaub cij
Qhib Tuna Stuffed Bread
- Rau 4 tus neeg
- 25-ounce cov kaus poom tuna
- 2 diav me me dos liab, txhoov
- 2 dia mayonnaise, tsis tu ncua los yog lub teeb
- 1 tablespoon txiv qaub kua txiv
- 1 tablespoon parsley, txhoov
- 1/8 teaspoon ntsev
- Me ntsis ntsim ntses
- Kua txob raws li seasoning
- 4 daim ntawm qhaub cij
- 2 txiv lws suav, hlais
- 1/2 khob ntawm cheddar cheese
- 8 daim ntawm qhaub cij
Melted Tuna
- Rau 4 tus neeg
- 26-ounce cov kaus poom tuna
- 1/4 khob mayonnaise, tsis tu ncua los yog lub teeb
- Kua txiv ntawm 1/2 txiv qaub (yog xav tau)
- 1/4 khob celery nplooj, txhoov
- 1 1/2 tablespoons daj los yog liab dos, txhoov
- 1 tablespoon parsley, txhoov
- 1/2 tablespoon basil, txhoov (yog tias xav tau)
- 1/2 tablespoon cilantro, txhoov (yog tias xav tau)
- 3/4 teaspoon vinegar, liab caw
- Ib pinch ntsev thiab kua txob
- 4 daim ntawm cov noob nplej tsis muaj noob lossis cov qhob cij pita
- 8 daim ntawm lws suav
- 8 daim Swiss Cheese lossis 1/2 khob crumbled Feta cheese
- 8 daim ntawm qhaub cij
Tuna Nkoj
- Rau 4
- 25-ounce cov kaus poom tuna
- 1 tablespoon txiv qaub kua txiv
- 1 khob txiv lws suav, txhoov
- 1 khob celery nplooj, txhoov
- 1/4 khob scallions, txhoov
- 1/4 qaub cream
- Ntsev thiab kua txob rau seasoning
- 1 khob zaub xas lav, shredded
- 4 daim nqaij npuas kib (yog tias xav tau)
- 1/4 khob cheddar cheese, shredded
- 4 daim Fab Kis Fab Kis lossis cov qhaub cij submarine
Tuna Stuffed Bread yam tsis muaj mayonnaise
- Rau 4 tus neeg
- 25-ounce cov kaus poom tuna
- 1/2 ripe avocado
- 1/4 khob dawb Greek yogurt los yog 1 teaspoon mustard ua ke nrog 1 tablespoon qaub cream
- 2 dia liab dos, txhoov
- 1 tablespoon dill nyiam
- 1 celery stalk, txhoov
- Ntsev thiab kua txob rau seasoning
- Kua txiv ntawm 1/2 txiv qaub (yog xav tau)
- Me kua txob thiab kua txob cayenne (yog tias xav tau)
- 8 daim ntawm qhaub cij
Kauj ruam
Txoj Kev 1 ntawm 7: Classic Tuna Stuffed Bread
Kauj Ruam 1. Ntws, ntws thiab yaug cov tuna kom huv
Muaj pes tsawg zaus koj tso dej, qhuav thiab yaug tawm ntawm koj, tab sis nws tau pom zoo kom qhuav thiab yaug yam tsawg ib zaug.
- Siv cov cuab yeej tshwj xeeb los qhib lub kaus poom, tab sis tsis txhob tshem lub kaus poom tam sim no.
- Tuav lub hau ntawm lub peev xwm uas koj nyuam qhuav qhib, tig lub poom thiab tuav nws kom tso tag nrho cov kua tawm.
- Rub thiab tso sab saum toj ntawm lub poom. Ceev faj tsis txhob txiav koj txhais tes.
- Tshem cov tuna los ntawm cov kaus poom thiab muab tso rau hauv lub colander.
- Yaug cov tuna kom huv nrog dej, tom qab ntawd ntxuav tes kom huv los yog daim ntawv so tes.
Kauj Ruam 2. Muab cov khoom xyaw ua ke
Muab cov tuna tso rau hauv lub tais nruab nrab. Ntxiv celery, dos, mayonnaise, kua txiv qaub, ntsev thiab kua txob.
- Muab cov khoom xyaw ua ke.
- Nco ntsoov sib tov thiab muab tag nrho cov khoom xyaw ua tib zoo kom txhua lub ntsiab lus tau faib sib npaug.
Kauj Ruam 3. Ua cov qhaub cij
Faib cov khoom xyaw tuna tusyees hla 4 daim khob cij ua ke nyob rau ib sab kom ua 4 qhaub cij.
- Koj tuaj yeem xaiv ci lub khob cij ua ntej yuav ntxiv cov tuna sib xyaw rau saum, kom cov qhaub cij sov dua thiab nkig.
- Koj tseem tuaj yeem hloov cov qhob cij nrog cov ntawv yob lossis cov croissant rau ntau yam hauv saj thiab kev ntxhib los mos.
- Lossis, hla lub khob cij tag nrho thiab kis cov tuna sib tov rau saum cov zaub xam lav rau lwm txoj kev uas tsis muaj carb.
Txoj Kev 2 ntawm 7: Deli-style Tuna Stuffed Bread
Kauj Ruam 1. Ntws thiab yaug cov tuna
Nws nyob ntawm koj pes tsawg zaus koj xav kom ntws thiab yaug, tab sis ua nws tsawg kawg ib zaug.
- Siv lub raj mis qhib kom qhib lub poom tuna, tso rau sab saum toj ua ke. Tsis txhob qhib thiab muab pov tseg tag nrho.
- Tuav sab saum toj, tom qab ntawd tig lub poom hla lub dab dej kom tshem tag nrho cov kua los ntawm lub raj mis.
- Rub nws tawm sab saum toj ntawm lub kaus poom. Ceev faj tsis txhob txhuam koj txhais tes.
- Tshem cov tuna los ntawm cov kaus poom thiab muab tso rau ntawm lub colander.
- Yaug tag nrho cov tuna kom huv si nrog dej, tom qab ntawv ntxuav tes lossis ntaub so tes.
Kauj Ruam 2. Sib tov cov khoom xyaw
Muab cov tuna tso rau hauv lub tais nruab nrab. Ntxiv celery nplooj, dos, mayonnaise, kuj mus saj.
- Muab cov khoom xyaw ua ke.
- Hloov chaw ntawm siv cov dos daj, koj tuaj yeem hloov lawv nrog cov noob caij nplooj ntoo hlav, yog tias koj xav tau.
- Rau kev tsw, koj tuaj yeem hloov 1/4 khob ntawm tws dill pickles.
- Nco ntsoov sib tov tag nrho cov khoom xyaw kom zoo zoo kom lawv tau faib sib npaug.
Kauj Ruam 3. Sib tov cov tshuaj txau
Muab kwv yees li ib nrab ntawm cov tuna nrog ob daim qhob cij, tom qab ntawd nphoo txhua qhov nrog rau qhov koj xaiv, ntxiv rau mustard, yog tias xav tau.
Txij ntawm no koj tuaj yeem yooj yim tig cov qhaub cij rau hauv tuna BLT los ntawm kev ntxiv 2-3 daim nqaij npuas kib
Kauj Ruam 4. Sib tov koj cov qhaub cij
Tom qab ntxiv cov khoom xyaw rau koj nyiam, sab saum toj txhua daim nrog lwm daim khob cij.
- Txij ntawm no koj tseem tuaj yeem xaiv toast cov qhob cij ua ntej kis cov tuna sib tov rau saum kom sov dua, ua kom qab dua.
- Koj tseem tuaj yeem hloov cov qhob cij uas siv nrog yob los yog croissants los sib txawv saj thiab kev ntxhib los mos.
- Los yog hla lub khob cij tag nrho thiab siv cov tuna sib xyaw ncaj qha rau saum cov zaub xam lav rau lwm yam uas tsis muaj calorie.
Txoj Kev 3 ntawm 7: Zaub xam lav Sandwich, Egg and Tuna Sandwich
Kauj Ruam 1. Ntws thiab yaug cov tuna
Nws nyob ntawm koj pes tsawg zaus koj xav kom ntws thiab yaug, tab sis ua nws tsawg kawg ib zaug.
- Siv lub raj mis qhib kom qhib tau cov tuna, tab sis tawm sab saum toj txuas nrog. Tsis txhob qhib thiab muab pov tseg tag nrho.
- Tuav sab saum toj, tom qab ntawd tig lub poom hla lub dab dej kom tshem tag nrho cov kua los ntawm lub raj mis.
- Rub nws tawm sab saum toj ntawm lub kaus poom. Ceev faj tsis txhob txhuam koj txhais tes.
- Tshem cov tuna los ntawm cov kaus poom thiab muab tso rau ntawm lub colander.
- Yaug tag nrho cov tuna kom huv si nrog dej, tom qab ntawv ntxuav tes lossis ntaub so tes.
Kauj Ruam 2. Sib tov cov khoom xyaw
Muab cov tuna tso rau hauv lub tais nruab nrab, ntxiv thiab sib tov cov tuna nrog cov qe, celery, thiab mayonnaise.
- Ua kom sib xyaw.
- Nco ntsoov sib tov tag nrho cov khoom xyaw kom zoo zoo kom lawv tau faib sib npaug.
- Ntxiv ntsev thiab kua txob rau seasoning.
Kauj Ruam 3. Ua koj cov qhaub cij
Faib qhov sib tov sib npaug nruab nrab ntawm ob lub khob cij, tom qab ntawd sab saum toj txhua nrog cov qhob cij uas seem, ua cov qhaub cij.
- Rau qhov sib txawv thiab sov hloov pauv, ci lub khob cij ua ntej ua nws sib xyaw rau hauv lub qhaub cij.
- Koj tseem tuaj yeem hloov cov qhob cij uas siv nrog yob los yog croissants los sib txawv saj thiab kev ntxhib los mos.
- Los yog hla lub khob cij tag nrho thiab siv cov tuna sib xyaw ncaj qha rau saum cov zaub xam lav rau lwm yam uas tsis muaj calorie.
Txoj Kev 4 ntawm 7: Cij Tuna Stuffed Bread
Kauj Ruam 1. Ua kom sov cov hniav nyiaj hniav kub
Nco ntsoov kom sov lub toaster li ob peb feeb ua ntej koj ci lub khob cij, txwv tsis pub cov txiaj ntsig yuav tsis sib xws.
Koj tuaj yeem pom qhov teeb tsa rau "ci" tom kawg ntawm qhov ntsuas kub tswj hauv feem ntau lub qhov cub lossis cov toasters
Kauj Ruam 2. Ntws thiab yaug cov tuna
Nws nyob ntawm koj pes tsawg zaus koj xav kom ntws thiab yaug, tab sis ua nws tsawg kawg ib zaug
- Siv lub raj mis qhib kom qhib tau cov tuna, tab sis tawm sab saum toj txuas nrog. Tsis txhob qhib thiab muab pov tseg tag nrho.
- Tuav sab saum toj, tom qab ntawd tig lub poom hla lub dab dej kom tshem tag nrho cov kua los ntawm lub raj mis.
- Rub nws tawm sab saum toj ntawm lub kaus poom. Ceev faj tsis txhob txhuam koj txhais tes.
- Tshem cov tuna los ntawm cov kaus poom thiab muab tso rau ntawm lub colander.
- Yaug tag nrho cov tuna kom huv si nrog dej, tom qab ntawv ntxuav tes lossis ntaub so tes.
Kauj Ruam 3. Sib tov cov khoom xyaw
Muab cov tuna tso rau hauv lub tais nruab nrab, muab cov tuna, dos me me, mayonnaise, kua txiv qaub, parsley, ntsev, kua ntses, thiab kua txob.
- Ua kom sib xyaw.
- Ua txhua yam kom zoo kom tag nrho cov khoom xyaw tau muab faib sib npaug.
Kauj Ruam 4. Sib tov koj cov qhaub cij
Tshaj 1/4 ntawm cov tuna sib xyaw, txhua mus rau 4 daim khob cij. Sab saum toj nrog cheese thiab txiv lws suav.
Koj tuaj yeem hloov cov qhob cij nrog lwm yam raws li kev hloov pauv. Siv cov yob los yog croissants rau ntau yam tsw thiab textures
Kauj Ruam 5. Ci koj cov qhaub cij
Muab ib daim me me ntawm qhob cij thiab tuna sib xyaw rau ntawm daim ntawv ci thiab tso rau hauv qhov cub rau 3 txog 5 feeb, lossis txog thaum cov cheese yaj.
Tshem tawm ntawm qhov cub, tua cov hniav nyiaj hniav kub, pab koj lub tais
Txoj Kev 5 ntawm 7: Tuna Melted
Kauj Ruam 1. Ua kom sov cov hniav nyiaj hniav kub
Koj yuav tsum tau ua kom sov lub toaster li ob peb feeb ua ntej yuav ntxiv cov qhob cij, txwv tsis pub nws yuav tsis kub li qub.
Koj tuaj yeem pom qhov teeb tsa rau "ci" tom kawg ntawm qhov ntsuas kub tswj hauv feem ntau lub qhov cub lossis cov toasters
Kauj Ruam 2. Ntws thiab yaug cov tuna
Nws nyob ntawm koj pes tsawg zaus koj xav kom ntws thiab yaug, tab sis ua nws tsawg kawg ib zaug.
- Siv lub raj mis qhib kom qhib tau cov tuna, tab sis tawm sab saum toj txuas nrog. Tsis txhob qhib thiab muab pov tseg tag nrho.
- Tuav sab saum toj, tom qab ntawd tig lub poom hla lub dab dej kom tshem tag nrho cov kua los ntawm lub raj mis.
- Rub nws tawm sab saum toj ntawm lub kaus poom. Ceev faj tsis txhob txhuam koj txhais tes.
- Tshem cov tuna los ntawm cov kaus poom thiab muab tso rau ntawm lub colander.
- Yaug tag nrho cov tuna kom huv si nrog dej, tom qab ntawv ntxuav tes lossis ntaub so tes.
Kauj Ruam 3. Sib tov cov khoom xyaw
Muab cov tuna tso rau hauv lub tais nruab nrab, sib xyaw cov tuna, mayonnaise, kua txiv qaub (kom saj), celery, dos, zaub txhwb qaib, zaub basil (kom saj), cilantro (kom saj), thiab kua txiv hmab txiv ntoo.
- Ua kom sib xyaw.
- Ntxiv ntsev thiab kua txob rau seasoning.
- Nco ntsoov sib tov thiab muab tag nrho cov khoom xyaw ua tib zoo kom lawv sib tov sib npaug.
Kauj Ruam 4. Npaj cov mov ci
Muab cov mov ci tso rau ntawm daim ntawv ci. Ci hauv qhov cub rau 1 feeb lossis kom txog thaum lub khob cij zoo tag nrho.
- Ceev faj tsis txhob hlawv cov mov ci; tsis txhob ci ntev heev.
- Tshem tawm ntawm qhov cub, tab sis tso lub toaster rau.
Kauj Ruam 5. Sib tov koj cov qhaub cij
Tshaj tawm cov tuna sib tov ntau dua 4 daim ntawm toast, lossis, yog tias koj siv pita, tso cov khoom sib xyaw rau sab hauv ntawm lub hnab pita.
- Muab ib daim me me ntawm cheese lossis txheej Feta tso rau saum cov ntses tuna kis.
- Muab ib daim txiv lws suav tso rau saum daim cheese, tom qab ntawd muab daim ntawv thib ob los yog txheej ntawm cheese tso rau saum cov lws suav.
Kauj Ruam 6. Ci dua
Muab cov qhaub cij npaj rau ntawm lub toaster thiab ci rau lwm 3 rau 5 feeb, lossis txog thaum cov cheese yaj.
- Khaws qhov muag ntawm cov qhaub cij hauv qhov cub kom paub tseeb tias nws tsis hlawv.
- Tshem tawm ntawm qhov cub, tua cov hniav nyiaj hniav kub, ua haujlwm.
Txoj Kev 6 ntawm 7: Nkoj Tuna
Kauj Ruam 1. Ua kom sov cov hniav nyiaj hniav kub
Nws yog ib qho tseem ceeb kom ua kom sov lub toaster li ob peb feeb ua ntej lub khob cij ci, txwv tsis pub cov txiaj ntsig yuav tsis zoo tag nrho.
Koj tuaj yeem pom qhov teeb tsa rau "ci" tom kawg ntawm qhov ntsuas kub tswj hauv feem ntau lub qhov cub lossis cov toasters
Kauj Ruam 2. Ntws thiab yaug cov tuna
Nws nyob ntawm koj pes tsawg zaus koj xav kom ntws thiab yaug, tab sis ua nws tsawg kawg ib zaug.
- Siv lub raj mis qhib kom qhib tau cov tuna, tab sis tawm sab saum toj txuas nrog. Tsis txhob qhib thiab muab pov tseg tag nrho.
- Tuav sab saum toj, tom qab ntawd tig lub poom hla lub dab dej kom tshem tag nrho cov kua los ntawm lub raj mis.
- Rub nws tawm sab saum toj ntawm lub kaus poom. Ceev faj tsis txhob txhuam koj txhais tes.
- Tshem cov tuna los ntawm cov kaus poom thiab muab tso rau ntawm lub colander.
- Yaug tag nrho cov tuna kom huv si nrog dej, tom qab ntawv ntxuav tes lossis ntaub so tes.
Kauj Ruam 3. Sib tov cov khoom xyaw
Muab cov tuna tso rau hauv lub tais nruab nrab, muab cov tuna, kua txiv qaub, txiv lws suav, celery, scallions, thiab qaub cream.
- Ua kom sib xyaw.
- Nco ntsoov sib tov kom zoo kom tag nrho cov khoom xyaw tau faib sib npaug.
- Ntxiv ntsev thiab kua txob rau seasoning.
Kauj Ruam 4. Npaj cov mov ci
Siv sab saum toj ntawm txhua lub khob cij yob, kom lub hauv paus hollow kom nws zoo li lub nkoj me.
Kab hauv qab ntawm lub nkoj, nrog cov nplooj zaub xas lav
Kauj Ruam 5. Sib tov koj cov qhaub cij
Sau txhua lub nkoj nrog 1/4 ntawm cov tuna sib xyaw.
Sab saum toj nrog txiv lws suav, cov nqaij npuas kib (kom saj), thiab cheese
Kauj Ruam 6. Ua kom sov koj cov qhaub cij
Muab txhua yob rau ntawm phaj ci.
- Ci rau 3 mus rau 5 feeb, lossis kom txog thaum cov cheese yaj.
- Tshem tawm ntawm qhov cub, tua cov hniav nyiaj hniav kub, ua haujlwm.
Txoj Kev 7 ntawm 7: Tuna Stuffed Bread Without Mayo
Kauj Ruam 1. Ntws thiab yaug cov tuna
Nws nyob ntawm koj pes tsawg zaus koj xav kom ntws thiab yaug, tab sis ua nws tsawg kawg ib zaug.
- Siv lub raj mis qhib kom qhib tau cov tuna, tab sis tawm sab saum toj txuas nrog. Tsis txhob qhib thiab muab pov tseg tag nrho.
- Tuav sab saum toj, tom qab ntawd tig lub poom hla lub dab dej kom tshem tag nrho cov kua los ntawm lub raj mis.
- Rub nws tawm sab saum toj ntawm lub kaus poom. Ceev faj tsis txhob txhuam koj txhais tes.
- Tshem cov tuna los ntawm cov kaus poom thiab muab tso rau ntawm lub colander.
- Yaug tag nrho cov tuna kom huv si nrog dej, tom qab ntawv ntxuav tes lossis ntaub so tes.
Kauj Ruam 2. Sib tov cov khoom xyaw
Nyob rau hauv ib lub tais nruab nrab, mash avocado nrog Greek yogurt kom txog thaum tus.
- Pov cov tuna nrog cov dos, seasonings, celery nplooj, ntsev thiab kua txob, txiv qaub (yog tias koj nyiam), thiab cayenne kua txob (yog tias koj nyiam).
- Do txhua yam kom zoo kom tag nrho cov khoom xyaw tau tov zoo.
Kauj Ruam 3. Ua koj cov qhaub cij
Muab cov tuna sib tov sib npaug rau 4 daim khob cij thiab sab saum toj nrog lwm daim khob cij kom ua 4 qhaub cij.
- Rau qhov sov thiab nkig ntau yam, ci qhob cij ua ntej kis thiab ua ke nrog cov tuna sib xyaw.
- Koj tseem tuaj yeem hloov cov qhob cij uas siv nrog yob lossis croissants.
- Los yog hla lub khob cij tag nrho thiab siv cov tuna sib xyaw ncaj qha rau saum cov zaub xam lav rau qhov qis-calorie version.
Lub tswv yim
- Txhim kho koj cov tuna los ntawm kev siv qib nruab nrab lossis qib qib albacore. Tus nqi yog qhov tseeb kim dua, tab sis tsim nyog nws txhawm rau txhim kho saj thiab kev ntxhib los mos.
- Thaum yuav cov ntses tuna, saib kom ruaj khov ntau yam (xws li "rog tab sis lub teeb" thiab "zoo meej dawb" albacore) uas tau ntawv pov thawj los ntawm Marine Stewardship Council (MSC).
- Yaug thiab ntws koj cov tuna ntau zaus. Coob leej ntawm peb tsuas yog qhib lub kaus poom thiab siv lub hau txhawm rau tso dej, tab sis yog tias koj xav kom nws saj zoo dua, ua li ntawd thiab tom qab ntawd yaug cov tuna ib zaug lossis ob zaug siv lub lauj kaub tais diav, nrog ntxuav tes lossis ntaub so tes kom tshem tawm ntau tshaj dej, txhua lub sijhawm.
- Khaws cov tuna seem hauv lub tub yees txias tom qab tshem nws los ntawm lub raj mis. Tsis txhob muab nws tso rau hauv lub raj mis - siv iav nrog lub hau.
