Elula futhi ehlanzekile, ngezinye izikhathi yilokho okufunayo ekudleni. Futhi lena yizilimo zemifino ukuqala. Yiqiniso, ungangezela kwenye isobho eliphekiwe noma elisikiwe, inkukhu , i-turkey, ingulube, noma yini oyithandayo, ukuze uthole ukudla okudla. Kukhona ithani lama-sausage amakhulu emakethe kulezi zinsuku - kokubili okungabikho okuphekwe futhi okuphekwe --- futhi yindawo enhle yokuwazama.
Ukuze uthole ama-couscous amaningi anambitheka, sebenzisa umhluzi (imifino noma inkukhu ) esikhundleni samanzi. Futhi, yizwa ukhululekile ukuzama noma yikuphi ukuhlukahluka kwamakhowe asendle ahlangene esikhundleni se-creminis. I-Broccoli rabe, ngezinye izikhathi ukudlwengulwa kwe-spelled, iyaziwa e-Italy njenge-rapini. Ungumzala we-broccoli, ingxenye yomndeni owu-cruciferous futhi othakazelisayo ngokumangalisayo, nakuba unomunyu omncane (ngakho uma umndeni wakho ukhetha, ungena esikhundleni se-broccoli encane ye-broccoli).
Lokhu kuzokwenza futhi ukuthi i-trio enhle yezingubo zangasese ihambe ne-roast njenge- Roast Beef ne-Mustard Garlic Crust ne-Sauce-Horseradish , i- Lemon-Garlic ephuziwe yaseTurkey , noma i-Chicken ehlatshiwe ne-Orange Honey Mustard Glaze.
Okuzokwenza
- 1 inkomishi amanzi
- Dash k osher usawoti kanye nomswakama omusha wokunambitha
- 1 inkomishi couscous
- 2 amathisipuni amafutha omnqumo (ahlukaniswe)
- 4 amathisipuni amafutha omnqumo (ahlukaniswe)
- 1 amakhilogremu anqunyiwe ama-cremini amakhowe
- 1½ amathisipuni killic
- 4 izinkomishi eziqoshiwe broccoli rabe
- ¼ isipuni red pepper flakes
- Okuzikhethela:
- ¼ indebe eyomile iwayini elimhlophe
- Ukuhlobisa: kulinganiswe i-Parmesan
Indlela Yokwenza
- Sishisa amanzi ebhodweni elincane phezu kokushisa okuphezulu kuze kube ngamathumba. Engeza ucezu osawoti othakazelisayo, unyakaza ku-couscous, futhi uvuse. Vala ukushisa bese uvumela ukuba uhlale amaminithi angu-10, kuze kube yilapho wonke amanzi eshiywa khona. Gcoba amathisipuni angaphezu kwamabili amafutha omnqumo, bese usebenzisa imfoloko ukuze uphuze umzala wakho bese uhlangana namafutha.
- Sishisa i-skillet enkulu kakhulu phezu kokushisa okukhulu okuphakathi. Faka amathisipuni amabili amafutha, amakhowe kanye nesigamu segalikhi (mayelana ne-¾ isipuni), inkathi usawoti kanye nopelepele, bese usuka emaminithini angu-8 kuya kwengu-10 kuze kube yilapho umsele ushubile futhi amakhowe aphendukile kahle. Vula amakhowe abe esitsheni.
- Sishisa i-skillet efanayo ne-lid phezu kokushisa okuphezulu okuphakathi. Yengeza amafutha amathisipuni amabili asele, bese ufaka i-broccoli i-rabe ne-red pepper flakes bese usuka imizuzu engu-5 noma kuze kube yilapho i-broccoli ibambezela ithenda elimnandi. Engeza iwayini elimhlophe noma i-¼ indebe yamanzi epanini, ukumboza i-pan, ne-steam imizuzu engaba ngu-2 kuze kube lula ukuthi i-broccoli ibambe kahle futhi uketshezi lukhuphuke kakhulu. Nambitha futhi ulungise isikhathi, bese uphenduka isitsha sokukhonza.
- Dlulisa umzala wakhe esitsheni sokukhonza bese uyidlulisa, usebenzise amakhowe kanye ne-broccoli, bese uvumela wonke umuntu ukuba ahlanganise ipuleti elihle. Vumela wonke umuntu afefaze nge-Parmesan njengoba ethanda.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 351 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 11 mg |
| I-sodium | 333 mg |
| Ama-carbohydrate | 48 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 14 g |