Tembenuzani mutu wa kolifulawa komanso zakudya zina zamtundu wabwino kuti zikhale zosangalatsa, zomwe zimatentha usiku. Chifukwa chochepetsetsa, masamba a masambawa ndi Chickpea Tagine ndi chisankho chabwino chodyera pamodzi ndi ana ndi ana.
Ngati mukufuna mphodza yowonjezereka kwambiri, onjezani chitowe, sinamoni, ndi ginger, kapena mugwiritsire ntchito mgulu wa zonunkhira ku Morocco, monga Ras el Hanout , kuti mulawe. Pasani harissa kapena msuzi wotentha patebulo, kotero kudya kungathe kuwonjezera kutentha kwa mbale yawo ngati mukufuna.
Pangani Chakudya: Anthu osadya ndiwo angapangitse chakudya ichi kuti chikhale chakudya chokwanira mwa kuika chimbudzi ndi nkhuku. Kapena, perekani tagini ndi couscous monga mbale za pambali pambali mwa citrus ndi safironiyi mumapatsa nkhuku yokazinga kapena Salmon ya Smoky Cedar Plank . Kutumikira MaluĊµa Omwewa a Moroccani ndi Cinnamon, Shuga ndi Orange Flower Water monga mchere wabwino kwambiri.
Chimene Mufuna
- Mitengo ya Masamba:
- Supuni 2 (mafuta owonjezera)
- 1 anyezi anyezi (odzola ndi odulidwa, pafupifupi 1 chikho kapena 165 g)
- 4 lalikulu cloves adyo (yokopa, kuswa, ndi kudulidwa)
- 1 1/2 supuni ya supuni chitowe
- Supangayi ya supuni 1
- Supuni 1 sinamoni
- 1 mbatata zazikulu (zophimbidwa ndi kudula 1-inch chunks, pafupifupi makapu 2 kapena 350 g)
- 2 makapu / 475 ml. masamba
- 4 makapu / 325 g. kolifulawa florets
- 1 14.5-ounce / 411 g. akhoza kuthira tomato (kapena zamzitini zonse zamatini, odulidwa, ndi madzi awo)
- 1 15-ounce / 425 g. akhoza nkhuku
- Mchere wa mchere ndi tsabola watsopano wakuda kuti mulawe
- Kwa Couscous:
- 1 1/2 makapu / 355 ml. madzi
- Supuni 1 ya maolivi (owonjezera namwali)
- Makapu 1/2/260 g. couscous (tirigu wonse kapena wokhazikika)
- Kukongoletsa:
- harissa
- Zokongoletsera: amondi amchere otsekedwa kapena makasu
- Zokongoletsa: zoumba zagolide
- Zokongoletsa: finely akanadulidwa parsley
Momwe Mungapangire Izo
- Kuwotcha mafuta a maolivi mu poto wamkulu wa ophika kapena poto lolemera. Onjezerani anyezi ndikuyimbira kwa mphindi zisanu kapena zisanu, kapena mpaka mutachepetse ndikusintha. Onjezerani adyo, chitowe, ginger, ndi sinamoni, ndipo mupite kwa miniti imodzi, kapena mpaka zonunkhira ndi zonunkhira. Onjetsani mbatata ndikuyambanso kuvala ndi zonunkhira.
- Thirani mu masamba. Onjezerani mpheta za kolifulawa, tomato, ndi nkhuku. Bweretsani ku chithupsa, ndiye kuchepetsa kutentha kutsika. Imani pang'onopang'ono, nthawi zina, mpaka mbatata ili yabwino, pafupi mphindi 25. Nyengo kuti mulawe ndi mchere ndi tsabola. Chotsani kutentha ndi kulola kuti taginayi ipumire pamene mukukonzeketsa msuwani.
- Bweretsani madzi ndi mafuta a maolivi mu thumba lakumapeto. Onetsetsani mu couscous, kuphimba ndi kuchotsa kutentha. Lolani msuwani kuti apumule kwa mphindi zisanu, kapena mpaka madzi atengeke. Sokonezani ndi mphanda.
- Kutumikira: Thirani phulusa la couscous mu mbale zopanda kanthu. Yambani msuwani ndi masamba, ndi supuni ya msuzi wa msuzi pamtundu uliwonse. Kukonzekera monga momwe amafunira ndi ma harissa, amondi am'mbali, mphesa zoumba, ndi parsley.
Kapena, kuti atumikire kalembedwe ka banja, afalitsireni msuweni wake mu mbale yayikulu, yokwera. Pangani chitsime pakati pa msuwani, ndi supuni ya timapepala m'zitsime. Fukani ndi amondi, zoumba ndi parsley ngati mukufuna, ndikutumikira ndi harissa kumbali. Sangalalani!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 524 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 0 mg |
| Sodium | 381 mg |
| Zakudya | 90 g |
| Matenda a Zakudya | 13 g |
| Mapuloteni | 21 g |