John Myers
Contents
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Izithako
- 500 g couscous
- 1 IPc. Ikhukhamba entsha
- 400 g Iitumato zeCocktail
- 1 ipakethi Feta
- 2 tbsp I-Parmesan entsha egayiweyo
- 1 IPc. Ilamuni entsha
- 1 iqela I-Asparagus eluhlaza entsha
- 6 tbsp I-oyile ye-olivu
- 1 IPc. Diced itswele
- 1 IPc. I-clove yegalikhi
- ityuwa
- Ipelepele
- 0,5 iqela Kancinci
- Basil
imiyalelo
- Lungiselela i-couscous ngokwemiyalelo ekwipakethi (ngokuqhelekileyo amanzi atshisayo phezu kwayo, yiyeke iqhube, ivuselele ngamanye amaxesha). Geza i-asparagus, unqumle isithathu esisezantsi kwaye ulahle. usike ezinye zibe ngamaqhekeza angama-1-2 cm. I-peel kunye ne-dice igalikhi kunye ne-anyanisi.
- Fudumeza isiqingatha seoli yeoli epanini kwaye uqhotse i-anyanisi, i-asparagus kunye negalikhi malunga nemizuzu emi-5 ngokushisa okuphezulu, uvuselela rhoqo. ixesha ngetyuwa kunye nepepper.
- Sika iitumato ze-cocktail (ngokwenene kufuneka zivuthwe kakhulu, zibe neziqhamo kunye nencasa ephantse ibe mnandi), hlambulula i-cucumber, ukhuphe umbindi wangaphakathi kunye namadayisi. Geza, uhlambulule kwaye usike kakuhle i-basil kunye neparsley. Cinezela i-lemon, ucofe i-feta kwaye ucofe iParmesan. Hlanganisa zonke izithako (kubandakanya i-asparagus ethosiweyo kunye neoli ethosiweyo) kunye ne-couscous kunye nexesha ngetyuwa kunye nepepper. Ekugqibeleni yongeza ioli eseleyo.
- Kweyona meko ilungileyo, yiyeke inyuke malunga ne-1/2 yeyure ngaphambi kokukhonza.
isondlo
Ukukhonza: 100gI khalori: 294kcalIiCarbohydrate: 31.8gIprotheni: 7.3gAmafutha: 15.2g
