Ng'ombe ya Nyanja Mwachidziwikire, si chinsinsi kwa wina aliyense kuti ndi tunawa yomwe French imaitcha nyanja yamchere chifukwa cha nyama yake yofiira ndi kukoma kwake. Mtundu umenewu ndi kukoma kwa asayansi a nyama zimafotokoza kuti nsombayi ili ndi myoglobin yambirimbiri, yomwe ndi yofunika kwambiri kuti ikhale ndi kukula kwa nsomba, komanso kuti ifike pamtunda wa makilomita 75 pa ora. Koma phindu la nyama ya tuna, ndi cholembera cha omega-3 ndi omega-6 fatty acids, chomwe chimathandiza kuchepetsa mlingo wa cholesterol mu thupi. Komanso, nyama ya tuna imakhala ndi mavitamini a Gulu B ndipo zimawoneka monga zinki ndi phosphorous. Koma, pamodzi ndi mphamvu za nsomba iyi, pali imodzi yofooka - nyama yake imangowonongeka, choncho ndi bwino kuisunga m'firiji.
Zosakaniza:- Tuna 1 pc.
- Anyezi 2 ma PC.
- Mbatata 5 ma PC.
- Masukidwe odulidwa 6 ma PC.
- Mpendadzuwa anatsuka mafuta a mpendadzuwa 100 ml
- Mchere wowonjezeranso 2
- Malo a masamba a Bay 2.
- Pepper wakuda ndi nandolo 6 ma PC.
- Gawo 1 Zosakaniza: tuna, mbatata, anyezi, nkhaka, mafuta a mpendadzuwa.
- Khwerero 2 Pangani mbatata mpaka kumaliza.
- Khwerero 3 Dulani nsomba, 1 anyezi, onjezerani tsamba la peppercorns, kuthira madzi ozizira komanso kuphika mpaka nsombayo itakonzeka.
- Gawo 4 Finani kuwaza anyezi ndikutsanulira madzi otentha (kapena marinate).
- Khwerero 5 Dulani nkhaka mu cubes.
- Khwerero 6 Mbatata yophika imadulidwanso mu cubes.
- Khwerero 7 Pewani nsomba yophika ndikuchotsani mafupa.
- Gawo 8 Sakanizani nsomba, nkhaka, mbatata, anyezi, komanso mchere ndi nyengo ndi mafuta a mpendadzuwa.