John Myers
Okuqukethwe
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Izithako
- 250 g I-couscous esheshayo
- 2 i-tsp Impushana yomhluzi wemifino
- 65 g omisiwe
- 300 g Izaqathe, cishe izingcezu ezi-2
- 1 PC. I-zucchini encane; cishe. 300 g
- 1 PC. Isitshalo seqanda, cishe. 250 g
- 1 tbsp Crema di Balsamico
- 0,5 Bunch parsley
- 500 g I-Fillet yewundlu
- 2 tbsp Amafutha e-curry, esikhundleni salokho kakhukhunathi noma amafutha omnqumo
- Usawoti pepper
- 1 i-tsp Ikhumini laphansi
- Noma yiziphi izinongo zasempumalanga isb Zhoug, Baharat, Ras el Hanout njll.
Imiyalelo
- Bilisa amanzi angu-1,350 ml epanini elincane. Faka isitokwe semifino kanye ne-couscous. Khipha ibhodwe esitofini ulivale bese uliyeka licwilise cishe imizuzu engu-6. Geza amagilebhisi omisiwe futhi uwomise. Bese ufaka i-couscous.
- Geza izaqathe, i-zucchini kanye ne-aubergine futhi uthathe izingcezu ezincane (qala uhlukanise i-zucchini ne-aubergine ngobude kanye nekota uma kunesidingo). Sika i-parsley. Sika inyama ibe yimichilo emincane.
- Shisisa amafutha epanini elikhulu bese uthosa inyama ngezingxenye. Isizini ngosawoti kanye nopelepele bese ugoqoza ku-couscous. Fry imifino emafutheni okuthosa asele cishe imizuzu eyi-8. Ekugcineni faka i-crema di balsamic vinegar. Akukona okwasempumalanga, kodwa kunikeza imifino inothi elimnandi, elimnandi kancane.
- Manje ingxube ye-couscous yengezwe epanini nemifino. Fry yonke into cishe imizuzu emi-2 ngenkathi uvuselela. Isizini ukunambitha ngosawoti, pepper, cumin nezinongo zasempumalanga. Faka i-parsley.
- Ihambisana kahle neyogathi yemvelo nesinkwa esiyisicaba.
Nutrition
Ukusebenzela: 100gAma-calories: 173kcalAmakhabhohayidrethi: 7.6gAmaprotheni: 17.3gAmafutha: 8g
