Ngakhale kuti couscous amawoneka ngati mtundu wa mpunga, kwenikweni ndi mipira yaying'ono ya pasolina. Msuwani wamtunduwu unachokera kumpoto kwa Africa ndipo ndi chakudya chachikulu pa matebulo a Moroccan ndi Tunisia, komanso maiko ena oyandikana nawo ndi mbali zina za Middle East.
Kawirikawiri, couscous imakonzedwa ndi kuyendetsa, koma zomwe timapeza m'misika yathu zakutali ndizopanda phokoso. Njira yophika ndi yophweka - Pambuyo pa madziwa, onjezerani msuwani, kuphimba ndi kuchotsa kutentha. Akhale pansi kwa mphindi zisanu, ndipo apo muli nacho - maziko a zakudya zosiyanasiyana zokoma. Chifukwa cha izi, zimapanga chakudya chodabwitsa komanso chofulumira komanso zimakhala ndi masamba osiyanasiyana, zipatso kapena mtedza, komanso zimakhala ndi nyama, nkhuku kapena nkhumba.
Njirayi ndi yophweka, pogwiritsa ntchito mkaka wa kokonati wofunikira monga gawo lophika (kupulumutsa mafuta ndi calories) ndi kufalitsa pang'ono kwa anyezi wobiriwira kuti awapatse mtundu komanso pang'ono kuti awononge kukoma kokonati.
Chimene Mufuna
- 1 chikho cha kokonati mkaka
- 1/2 chikho madzi
- 1/4 tsp mchere
- 1 chikho chosagwiritsidwa bwino couscous
- 1
- zofiirira anyezi , zoyera ndi zobiriwira, zodulidwa (pafupifupi 2 Tbsp)
Momwe Mungapangire Izo
- Thirani kokonati mkaka, madzi ndi mchere mu sing'anga-kakulidwe supu. Bweretsani chisakanizo kuti chithupsa pa chisa-kutentha kwambiri.
- Thirani msuwani mumkaka wa kokonati, kuchotsani kutentha, kuphimba mphika ndi chivindikiro, ndipo mulole kuti ukhalepo kwa mphindi zisanu.
- Onjezerani anyezi odulidwa kwa wachibale, ndipo muzimwaza ndi mphanda.
- Tumikirani ngati mbale kapena pamwamba pambali ndi ndiwo zamasamba, nyama kapena nsomba.
Amatumikira 5
Pogwiritsa ntchito ziwerengero 130
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 229 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 10 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 130 mg |
| Zakudya | 27 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 5 g |