John Myers
Tse ka Hare
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metsoako
- 150 g Couscous hantle
- 1 e mahareng ka boholo pepere e khubelu
- 0,5 sehlopha parsley
- 3 tbsp Oli e kopantsoeng
- 1 tsp Mokelikeli oa mahe a linotsi
- 2 tbsp Lemon ea lero
- Letsoai le pepere
- 400 g Cheese ea Feta
- 1 Ehe
- 20 g Lerumo
- 50 g Panko (li-breadcrumbs)
- 2 tbsp Oli e kopantsoeng
litaelo
- Lokisetsa couscous ho latela litaelo tse paketeng. Hlatsoa pelepele, khaola ka halofo, tlosa peo 'me u khaole pelepele ka li-cubes tse nyane. Khaola parsley hantle. Fokotsa motsoala o felileng ka fereko, kopanya le lero la lemone, likhaba tse 3 tsa oli ea rapeseed, mahe a linotsi, letsoai le pepere. Kenya paprika le parsley.
- Beha phofo ka poleiti. Otla lehe ka poleiti e tebileng, hlakola ka letsoai le pepere e nyenyane. Kenya li-crumbs tsa panko ka poleiti. Khaola feta cheese ka halofo, pele u e fetola phofo, ebe u kenya lehe le panko. Ka pane e koahetsoeng ka 2 Fry tablespoons ea oli ho fihlela e le sootho ka mahlakoreng 'ohle. Hlakola feta cheese pampiring ea kichineng. Lokisetsa salate ea couscous lipoleiti 'me u sebetse le feta cheese.
Nutrition
Ho sebeletsa: 100gLikorolo: 320kcalLikhabohaedreite: 18.1gLiprotheine: 9.4gMafura: 23.3g
