John Myers
Contents
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Sinadaran
- 4 size Tumatir na Beefsteak
- 75 g Kai tsaye couscous
- Salt
- 1 kananan Zucchini
- 1 Red Yankakken albasa
- 1 Red Oil
- 1 Pr sugar
- 0,5 teaspoon Soyayyen oregano
- Barkono
- 75 g Feta mai rugujewa
- 150 ml Kayan lambu broth
Umurnai
- Ki zuba couscous a cikin kwano ki zuba ruwan zafi mai zafi 75 ml, sai ki barshi ya huce na tsawon minti 5, sai ki sauke da cokali mai yatsa, sai ya dan huce.
- A halin yanzu, wanke tumatir, yanke murfi da rami. Yanke cikin tumatir. A wanke zucchini kuma a yanka da kyau.
- Ki soya zucchini da albasa a cikin mai a cikin mai, sannan a zuba cikin cikin tumatir, kakar tare da gishiri, barkono, sukari da oregano. Tabbatar cewa babu danshi mai yawa daga tumatir a cikin kwanon rufi, idan ya cancanta a zubar kadan. Ki hada feta da kayan marmari da couscous ki zuba a cikin tumatur.
- Sanya tumatir a cikin kwanon burodi (tare da murfi) da kuma zuba a cikin kayan lambu. Saka murfin kuma dafa a cikin tanda a 200 ° C - convection - kimanin. Minti 15.
- Tumatir yana da isasshen danshi tare da kayan lambu couscous don mu iya yin ba tare da miya ba ....... idan har yanzu kuna so, za ku iya ba da shi da tumatir miya.
Gina Jiki
Aiki: 100gCalories: 113kcalCarbohydrates: 2.9gProtein: 5.2gFat: 8.9g
