I-couscous ingalungiselelwa emizuzwini emihlanu nje. Vele ulandele imiyalelo ephaketheni elingenangqondo, u-couscous u-fluffy njalo. Njengomthetho, inkomishi ye-1/3 yomswakama owomile uyoletha indebe eyodwa ye-couscous ephekiwe. Ngincoma ukusebenzisa i-couscous lonke ukolweni ukuthuthukisa ukudla kwakho kwefiber. bakhonze nenkukhu elinejiwe noma i-salmon.
Okuzokwenza
- 2 izinkomishi eziphekwe ukolweni omncane couscous
- Ikhokhamba 1 eqoshiwe
- 1 inkomishi eqoshiwe utamatisi
- 1/2 inkomishi eqoshiwe anyanisi obomvu
- 1 inkomishi ekheniwe
- i-garbanzo ubhontshisi (idonswe)
- 1/3 indebe
- i-mint entsha (eqoshiwe)
- Ijusi lama-lemons amabili amakhulu
Indlela Yokwenza
Hlanganisa umzala omncane, ikhukhamba, utamatisi, anyanisi, ubhontshisi we-garbanzo kanye ne-mint esitsheni esikhulu. Hlanganisa ijusi lemon kanye namafutha omnqumo . Thela phezu kwesaladi lomswakama futhi uvuselele kahle. Cover kanye nefriji okungenani amahora amabili.
Ikhonza 6.
Ngokukhonza: Ama- calories 162, ama-calories avela ku-Fat 28, inani lamafutha 3.2g (uhlale u-0.3g), i-Cholesterol 0mg, i-sodium 126mg, i-carbohydrate 28.4g, i-Fiber 5.1g, i-Protein 5.1g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 301 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 71 mg |
| Ama-carbohydrate | 60 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 12 g |