Couscous ndizofunikira kwambiri ku North African ndi Middle East zakudya ndipo zimakhala zofanana ndi pasta yaing'ono monga orzo. Pasitala, komabe, imapangidwa kuchokera ku tirigu wamtundu pamene msuwani amakhala ndi mipira yaying'ono, yomwe imapangidwa kuchokera ku tirigu wa semolina. Kusiyanitsa koteroko, pambali, kungagwiritsidwe ntchito m'mafashoni ofanana kwambiri monga mbale yowonjezera kapena saladi. Pamene yophika bwino, iyenera kukhala yowala kwambiri.
Nthawi zambiri mumatha kupeza msuweni wa pasitala mumsika wanu kapena nthawi zina mu gawo ndi tirigu. Msuweni wamasiye ndi wochepa kwambiri, koma mumapezekanso mipira yambiri yomwe imatchedwa Israeli kapena apongozi ake. Mwachidziwitso awiriwo sali ofanana, koma opanga ambiri samapanga kusiyana ndipo mudzawona mitundu yonse ya malembo. Chinsinsichi chimagwiritsa ntchito njira yowonjezera, koma imasuka kugwiritsa ntchito mbewu zing'onozing'ono ngati mukufuna.
Monga pasitala , couscous imakhala yowonongeka komanso yopindulitsa chifukwa chowonjezera zakudya zokoma monga masamba ndi zonunkhira. Nkhuku zokazinga zowonjezera zimawapatsa zokometsetsa zokongola komanso zooneka bwino motsutsana ndi zofewa, zofewa. Kukuwotcha chitumbuwa tomato kumawonjezera kukoma kwawo ndi caramelizes awo timadziti. Imeneyi ndi njira yabwino yowonjezeramo kukoma kwambiri kuchokera kunja kwa tomato.
Mu njira iyi, zonunkhira za falafel zamtundu, monga chitowe ndi coriander, zimawazidwa pa nkhuku ndi tomato musanawotche. Kuwotcha kumapangitsanso zonunkhira kukhala zonunkhira.
Chipatso chophwanyidwa chimapanga zonse zokoma ndi mchere kumalo omaliza. Gwiritsani ntchito izi ngati mbale yophika ndi nkhuku kapena nsomba. Kenaka ponyani chakudya china chamasana tsiku lotsatira. Zokometserazi zidzakokera pamodzi ngakhale usiku utatha mufiriji.
Chimene Mufuna
- 1 (15-ozuntha) akhoza nkhuku (kutsukidwa ndi kutsanulidwa)
- 1 chikho tomato yamatope (theka)
- Supuni 2 maolivi (ogawanika)
- Supuni 1 pansi chitowe
- 1/4 supuni ya supuni pansi coriander
- 1/4 supuni ya supuni ya adyo ufa
- 1/4 supuni ya supuni pansi tsabola wakuda
- 2 makapu okondedwa (Israeli) msuwani
- Makapu 2 1/2 madzi
- 4 ounces feta chese (cubed kapena crumbled)
- 1/4 chikho cilantro (kapena parsley, akanadulidwa)
- Mchere (kulawa)
Momwe Mungapangire Izo
- Kutentha nkhuni mpaka 400 F.
- Sakanizani chitowe, nthaka coriander, ufa wa adyo, ndi tsabola wakuda mu mbale yaying'ono.
- Tani tomato yamatumbuwa ndi supuni imodzi ya maolivi ndi nyengo ndi theka la osakaniza zonunkhira.
- Ikani nkhuku ndi supuni ina ya maolivi ndi nyengo ndi theka lina la zonunkhira zonunkhira.
- Ikani nkhuku ndi tomato pa pepala lopangidwa ndi zikopa zokopa ndi zophika mu uvuni kwa mphindi 30.
- Bweretsani madzi ku chithupsa mu poto lalikulu ndikuwonjezera msuwani. Lembani kutentha ndi kutentha kwa mphindi 10. Chotsani kutentha, chivundikiro ndi kulola kuti mukhalepo kwa mphindi zisanu kapena zisanu. Kusokoneza ndi mphanda ndi nyengo mopanda mchere. Kumbukirani kuti fetasi ya fetereza idzawonjezera mchere wambiri kumalo omaliza.
- Onjezerani nkhuku zouma ndi tomato kwa msuwani wophika, pukutani mu cilantro kapena parsley ndikuwaza ndi cheese feta. Kutumikira ofunda kapena firiji.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 694 |
| Mafuta Onse | 18 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 25 mg |
| Sodium | 519 mg |
| Zakudya | 106 g |
| Matenda a Zakudya | 13 g |
| Mapuloteni | 28 g |