John Myers
Zamkatimu
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zosakaniza
- 4 kukula Tomato wa Beefsteak
- 75 g Instant couscous
- Salt
- 1 ang'onoang'ono Zukini
- 1 Red Anyezi wodulidwa
- 1 Red mafuta
- 1 Pr shuga
- 0,5 supuni Zouma oregano
- Tsabola
- 75 g Feta wakuda
- 150 ml Msuzi wa masamba
malangizo
- Ikani couscous mu mbale ndikutsanulira 75 ml ya madzi otentha amchere pamwamba pake, mulole kuti ikhale yotsetsereka kwa mphindi zisanu, kenaka mumasulire ndi mphanda ndikusiya kuti izizizire pang'ono.
- Pakalipano, sambani tomato, dulani chivindikiro ndikuchotsa. Dulani mkati mwa phwetekere. Tsukani zukini ndikudula bwino.
- Mwachangu zukini ndi anyezi cubes mu mafuta, kenaka yikani mkati mwa tomato, nyengo ndi mchere, tsabola, shuga ndi oregano. Onetsetsani kuti palibe chinyezi chochuluka kuchokera ku tomato mu poto, ngati kuli kofunikira kutsanulira pang'ono. Sakanizani feta ndi masamba ndi couscous ndikutsanulira mu tomato.
- Ikani tomato mu mbale yophika (yokhala ndi chivindikiro) ndikutsanulira mu masamba a masamba. Valani chivindikiro ndikuphika mu uvuni pa 200 ° C - convection - pafupifupi. Mphindi 15.
- Tomato ali ndi chinyezi chokwanira ndi masamba a couscous kotero kuti titha kuchita popanda msuzi ....... ngati mukufunabe, mutha kutumikira ndi tomato msuzi.
zakudya
Kutumiza: 100gZikalori: 113kcalZakudya: 2.9gMapuloteni: 5.2gMafuta: 8.9g
