John Myers
Zamkatimu
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zosakaniza
- 1 tbsp Harissa phala
- 1 Ndodo ya sinamoni
- 1 tsp Turmeric
- 2 Manja a adyo
- 2 tbsp Mafuta a azitona
- 1 tbsp Mtedza wa pine
- 200 g wamkulu
- 2 tbsp mphesa
- 4 Masamba a thyme
- 2 Msuzi wa fillet ya ng'ombe
- Salt
- Tsabola
malangizo
- Peel adyo ndi kudula mu magawo woonda. Sambani thyme ndikugwedezani mouma. Bweretsani 275 ml ya madzi ndi harissa, sinamoni ndi turmeric kwa chithupsa.
- Sakanizani adyo ndi mtedza wa pine mu supuni 1 ya mafuta a maolivi. Onjezerani couscous ndikuyambitsa mwachidule. Onjezerani zoumba ndi msuzi wotentha. Mwachidule bweretsani kwa chithupsa. Chotsani mu chitofu ndikuphimba ndikusiya kuti zilowerere.
- Muzimutsuka minofu ya mwanawankhosa, pat youma, nyengo ndi mchere ndi tsabola. Kutenthetsa mafuta otsala ndi mwachangu ma fillets kwa mphindi ziwiri mbali iliyonse, onjezerani thyme ku poto pamene mukutembenuka. Phulani couscous ndi mphanda. Kutumikira.
zakudya
Kutumiza: 100gZikalori: 413kcalZakudya: 51.1gMapuloteni: 9.2gMafuta: 18.7g
