Nakuba i- couscous ibukeka njengoluhlobo lwelayisi, empeleni i-pasta - ezincane ezincane ze-semolina pasta. Umzala womswakama uvela eNyakatho Afrika futhi uyisisekelo esikhulu samatafula aseMoroccan naseTunisia, kanye namanye amazwe aseduze nezindawo zaseMpumalanga Ephakathi.
Ngokwesiko, umzala wakhe ulungiswa ngokushayela, kepha lokho esikutholayo ezimakethe zethu zendawo kungumngane osheshayo. Indlela yokupheka ilula kakhulu - ngemva kokuketshezi ketshezi, engeza umzala, ukumboza nokususa ekushiseni. Vumela ukuhlala imizuzu emihlanu, futhi lapho unayo - isisekelo sezinhlobonhlobo zokudla okumnandi. Ngenxa yalokhu, kwenza uhlangothi oluhle futhi olusheshayo lwesidlo futhi luhlangene nezinhlobonhlobo zemifino, izithelo noma amantongomane, kanye nokudla inyama, inkukhu noma i-shellfish ukuze uthole isidlo esisodwa esisodwa.
Le iresiphi ilula kakhulu, usebenzisa ubisi obukhulu bekakhukhunathi njengengxenye yamanzi okupheka (ukugcina amafutha nama-calories) nokusabalalisa okuncane kwe-anyanisi eluhlaza ukunikeza umbala kanye nokubukeka okuncane ukulwa nomunambitheko omnandi wekakhukhunathi.
Okuzokwenza
- 1 indebe ukukhanya ubisi kakhukhunathi
- 1/2 indebe yamanzi
- 1/4 tsp usawoti
- 1 inkomishi engcolile couscous plain
- 1
- anyanisi oluhlaza , izingxenye ezimhlophe ezikhanyayo, eziqoshiwe (cishe 2 Tbsp)
Indlela Yokwenza
- Thela ubisi lwekakhukhunathi, amanzi kanye nosawoti zibe epanini elingaphakathi. Letha ingxube emathumba phezu kokushisa okuphakathi.
- Thela umzala womngane ku-coconut milk mix, ususe ekushiseni, umboze ibhodlela ngesembozo, uvumele ukuba uhlale imizuzu emihlanu.
- Engeza u-anyanisi oqoshiwe ku-couscous, bese uhlanza ngemfoloko.
- Khonza njengendwangu yecala noma phezulu ngemifino, inyama noma inhlanzi ye-entree ephelele.
Ikhonza 5
Ngokusebenzisa amaKhalori 130
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 229 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 10 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 130 mg |
| Ama-carbohydrate | 27 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 5 g |