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Debbie Russell
Tarry dish with broccoli, anchovies and tuna
A tasty recipe. The main course contains the following ingredients: fish, tarly (pre-cooked wheat, 250 g), broccoli, garlic, red pepper, anchovy fillets in olive oil (50 g), tuna oil and lemon juice.
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Ingredients
Directions
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Prepare the tarly according to the instructions for use.
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Wash broccoli and divide into florets, steal peels and cut into pieces.
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Broccoli for 3 minutes with little salt, rinse and drain in colander.
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Collect cooking water.
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Garlic peel and chop.
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Clean pepper, remove seeds and cut pepper into small pieces.
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Draining the tuna.
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Pour and heat oil from anchovies in pan.
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Garlic with pepper 3 min.
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Fruit.
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Cut anchovies into pieces and the last min.
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Stir in the broccoli, tuna and lemon juice and co-heat.
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Add some water if necessary.
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Broccoli flavoring with salt to taste.
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Broccoli mixture by tarly scooping and serving.
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Delicious with iceberg lettuce and yoghurt dressing..
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Nutrition
400Calories
Sodium32% DV765mg
Fat17% DV11g
Protein46% DV23g
Carbs18% DV53g
Fiber16% DV4g
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