A yosavuta couscous saladi Chinsinsi ndi wobiriwira anyezi ndi mwatsopano parsley ndi choyika mkati atsopano tsabola tsabola mtundu uliwonse. Ngati mukufuna chophimba chophimba buluu chogwiritsiridwa ntchito kuti chigwiritse ntchito monga chakudya chodyera chodyera, chimakhala chosavuta komanso choyesa kwambiri. Tsabola wofiira kwambiri wodula ndizosavuta komanso kukonzekera ndikupangira zakudya zabwino kwambiri zamasamba kapena chakudya chodzaza. Ndimakonda kugwira ntchito ndi couscous, chifukwa amaphika mwamsanga poyerekeza ndi mpunga, quinoa kapena mbewu zina kapena pasitala.
Chimene Mufuna
- 1/2 chikho chokoma, osaphika
- 1 chikho madzi
- 6 tsabola yonse, mtundu uliwonse
- 2 tsabola wofiira kapena wachikasu, wotchulidwa
- 4-6 anyezi wobiriwira (scallions), sliced
- 2 tbsp madzi atsopano a mandimu
- 2 tbsp mafuta a maolivi
- 1/4 kapu yatsopano ya parsley, yodulidwa
- mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
Choyamba, ikani 1 chikho cha madzi mu chokwanira chokhala ndi pakati ndi kubweretsa madzi ku chithupsa. Pomwe madzi akutentha, onjezerani msuwani, perekani msangamsanga, kenaka pikani poto. Dulani kutentha ndipo mulole kuti msuweniyo azikhala, ataphimbidwa, kwa mphindi 10, kapena mpaka msuweni wake atha kuyenda bwino.
Lolani msuweni kuti azizizira bwinobwino.
Pamene msuwani wanu akhala kapena akuzizira, sulani zitsamba ndi nsonga zonse za tsabola ndi kuchotsa mosamala zitsulo ndi mbeu kuchokera mkati mwa tsabola iliyonse.
Kenaka, mu mbale yayikulu, onetsetsani tsabola wofiira ndi dothi lofiira ndi tchiziwisi wobiriwira.
Pakati pa mbale yaing'ono, whisk pamodzi mandimu (zatsopano nthawi zonse!), Maolivi ndi odulidwa atsopano parsley mpaka bwino. Thirani izi kuvala pa chisakanizo cha msuwani ndikuponyera mofatsa kuti mugwirizane.
Sakani msuzi wobiriwira mumtundu uliwonse wobiriwira, tsabola, ndi kuwaza mchere ndi tsabola pamwamba.
Chotsani tsabola wophikidwa pansi mu uvuni wokonzeratu pasanafike pa madigiri 350 kwa mphindi pafupifupi 35 kapena mpaka belu lanu likhale losavuta. Sangalalani!
Chingwe cha Chinsinsi:
- Kuti mutembenukire ichi kukhala chokopa kapena chosakanikirana chophika chophika, mungathe kuika tsabola chophimbapola mu crockpot ndikuphika pansi kwa maola pafupifupi 5-6. Zokwanira kwa tsiku lotentha pamene simukufuna kutsegula uvuni wanu!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 151 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 65 mg |
| Zakudya | 23 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 4 g |