Lokhu isidlo sezinhlangothi eziduduzayo sisheshe senze futhi sikhangele ikakhulukazi ezinganeni, ngubani ozothokozisa ukubunjwa kwamazinyo we-couscous wase-Israel, amakhulu kune-couscous ejwayelekile.
Okuzokwenza
- 1 ithisipuni amafutha omnqumo (extra virgin)
- 1 isipuni ibhotela
- 2 shallots (minced, noma uhhafu anyanisi)
- 1 1/2 izinkomishi Israyeli couscous
- 1 1/2 izinkomishi stock (yemifino)
- 1 isipinashi sesinkwa (iqhwa eliqoshiwe)
- 2-3 wezipuni parmesan ushizi
- Usawoti ukunambitha
Indlela Yokwenza
- Esikhatsini se- saucier noma epanini , amafutha okushisa nebhotela ndawonye ndawonye phakathi kokushisa okuphezulu kuze kube yilapho ibhotela licibilika. Engeza ama-shallots bese ugijima, uvuselela njalo, aze aguquke, amaminithi amabili kuya kwangu-3. Engeza i-couscous bese ushaya, uvuselela njalo kuze kube yilapho izidalwa zomzala zivula igolide, imizuzu emi-3 ukuya kwemihlanu.
- Engeza isitokisi, ulethe ukumbumbuluza, unciphise ukushisa kuya phansi (noma ukushisa okwanele ukugcina isimemezelo), nesembozo. Pheka imizuzu engu-7. Hlanganisa isipinashi esiqhwaziwe, ibhodlela lokumboza futhi upheke amaminithi angu-5 kuya kwangu-7 eyengeziwe, kuze kube yilapho umzala wakhe ethwele.
- Susa ekushiseni, ugxumele ushizi we-parmesan nosawoti ukunambitha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 307 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 11 mg |
| I-sodium | 349 mg |
| Ama-carbohydrate | 52 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 12 g |