Couscous ya Israeli ndi tirigu wokondweretsa, wokhutiritsa, wathanzi wathanzi umene umalowetsa m'malo mwa pasta ndi mpunga wanu. Ena amakophika ndikuwusakaniza ngati pasitala, ena amaimiritsa m'madzi monga phalata kapena msuwani , koma pambuyo poyesera zonsezi, ndi njira yabwino kwambiri yomwe ndapeza kuti ndikukondwera nayo! Kuchita masewera olimbitsa thupi mchimwene woyamba kumapangitsa kuti ayambe kuyamwa komanso kusunga mushy.
Khalani omasuka kuika bowa ndi masamba ena omwe mumasankha - broccoli sauteed kapena steamed kapena sipinachi yakhala yowonjezeretsa ku zakudya za msuwani zanga za Israeli , monga momwe amachitira ndi yisiti ya zakudya. Onjezani tofu - nyanja, yophika, yophika kapena yokazinga - kusunga chinsomba ichi, kapena kuwonjezera nsomba yoweta kapena puloteni wina wathanzi kuti muonjezere pang'ono mtima.
Zindikirani: Chinsinsi ichi cholembedwa ndi choyenera kwa zakudya zopatsa mkaka komanso zophika , koma monga momwe zilili ndi anthu omwe ali ndi zakudya zowonongeka kapena zowopsa, onetsetsani kuti muwerenge zosakaniza zolemba pazitsulo zonse kuti zitsimikizidwe kuti palibe mkaka wobisika- Zosakaniza zotengedwa kapena zina zotsegula zomwe zikukukhudzani.
Chimene Mufuna
- Supuni 3 mafuta azitona, ogawanika
- Makapu awiri
- Msuwani wa Israeli
- 4 makapu otsika-sodium masamba msuzi
- 2 lalikulu cloves adyo
- 1 lb. kupatsa bowa mochepa
- Supuni 3 vinyo woyera
- Supuni 1 yowumitsa thyme
- 1/4 chikho chokongoletsedwa ndi parsley
- 1/2 supuni ya supuni ya mchere wamchere, kuphatikizapo zambiri kuti mulawe
Momwe Mungapangire Izo
- Konzani okondedwa. Mu thumba lamasinkhulidwe apakati pa sing'anga-kutentha kwakukulu, kutentha kwapuni 2 mafuta a maolivi . Onjezerani couscous ndi kuphika, kupweteka nthawi zina, kwa pafupi mphindi 3-4 kapena mpaka onunkhira komanso mopepuka toasted. Onjezerani masamba a zamasamba, bweretsani kusakaniza kwa chithupsa ndikutsitsa kutentha ndi kuimirira kwa mphindi 10-12 kapena mpaka madzi asungunuka ndipo msuwani ndi wachifundo. Khalani pambali.
- Pamene azimayiwa akuwotcha, sungani supuni imodzi yothira mafuta mu kapu pamwamba pa sing'anga-kutentha kwambiri. Onjezani adyo, bowa, ndi vinyo woyera ndikuphika, ndikuyambitsa kawirikawiri, kwa mphindi zisanu. Onjetsani zitsamba zouma zowonjezereka, mchere watsopano, mchere, wothandizira kuphatikiza, ndi kuphika kwa mphindi 3-4, kapena mpaka nthawi zambiri chinyezi cha bowa chimasanduka.
- Onjezerani couscous wakuphika wa Israeli ku chisakanizo cha bowa kuti mugwirizane bwino. Gawoli pa mbale ndikuwonjezera mchere ndi tsabola kuti mulawe. Kutumikira mwamsanga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 332 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 0 mg |
| Sodium | 690 mg |
| Zakudya | 54 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 12 g |