Nkhalango yopanda mafuta yambiri yamphongo yomwe imakhala ndi zokometsera zabwino. Couscous amapanga chakudya cham'mawa chosavuta komanso chosavuta chachakudya chosakaniza kapena chotopa cha oatmeal. Yesani lalanje yodzaza ndi yokhutiritsa ndi msuwani wa banki chakudya cham'mawa. Ndilibe mafuta opanda pake!
Ngati mukufuna kukhala ndi couscous for breakfast, kodi mwayesa kukhala ndi quinoa kwa kadzutsa ? Inu mwamtheradi muyenera!
Chimene Mufuna
- 1 chikho madzi
- 1 chikho cha madzi a lalanje
- 1 chikho couscous
- 1 nthochi, sliced
- sinamoni ndi nutmeg, kulawa
- mabala a mapulo, kuti alawe
Momwe Mungapangire Izo
Madzi otentha ndi madzi a lalanje mpaka pafupifupi otentha mu kapu yaing'ono. Onjezerani couscous, kuphimba, ndi kutseka kutentha.
Lolani kukhala 5-10 mphindi, mpaka couscous ndi yofewa.
Onjezerani nthochi yachitsulo, ndi kuwaza ndi sinamoni pang'ono ndi nutmeg, ndikuwombera ndi kugwira kwa madzi a mapulo.
Akupanga katatu.
Zomwe zimapatsa thanzi, potumikira (kuchokera kuChalorieCount):
Malori: 306, Malori Ochokera ku Mafuta: 6
Kulipira Mtengo wa Tsiku Lililonse:
Mafuta Onse: 0.7g, 1%
Cholesterol: 0mg, 0%
Sodium: 10mg, 0%
Zakudya Zonse: 66.7g, 22%
Matenda a Zakudya: 4.1g, 16%
Mapuloteni: 8.4g
Vitamini A 4%, Vitamini C 75%, Calcium 3%, Iron 5%
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 280 |
| Mafuta Onse | 1 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 12 mg |
| Zakudya | 61 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 8 g |