Isra'ila Couscous ne mai farin ciki taushi, mai gamsarwa, lafiya taliya hatsi da cewa shi ne mai dadi maimakon ka matsakaita taliya da shinkafa. Wasu masu dafa suna tafasa da shi sannan suyi kama kamar taliya, wasu sunyi shi a cikin ruwa kamar yadda daya zai bafa ko ƙananan kawunansu , amma bayan kokarin duk waɗannan, wannan shine hanya mafi kyau na samu don in ji daɗi! Ayyukan daɗaɗɗa da ɗanɗanar dan uwan farko yana kara dandano kuma yana riƙe da rubutu daga zama mushy.
Kasancewa kyauta don musanya namomin kaza tare da wani kayan lambu na zaɓinka - sauteed ko broccoli na steamed ko alayyafo sun kasance daɗaɗɗa masu ban sha'awa ga yalwar jinin dangina na Isra'ila , kamar yadda yalwar yisti mai yalwaci yake yaduwa. Ƙara tofu - ruwa, tururuwa, dafa ko soyayyen - don ci gaba da cin abinci na cin abinci, ko ƙara kifi na kifi ko wata gina jiki mai lafiya don ƙara dan kadan.
Note: Wannan girke-girke kamar yadda aka rubuta ya dace da kiwo-free da vegan abun da ake ci , amma kamar yadda duk wani girke-girke nufi ga mutane tare da rage cin abinci ko kuma allergies, tabbatar da karanta sinadaran labels a kan dukkan sinadaran don tabbatar da cewa babu wani boye da kiwo- samfurori da aka samo ko sauran abubuwan da ke dauke da su.
Abin da Kayi Bukatar
- 3 man zaitun mai gauraya, raba
- 2 kofuna
- Isra'ila Couscous
- 4 kofuna waɗanda baƙi-sodium kayan lambu broth
- 2 manyan cloves tafarnuwa
- 1 lb. crimini namomin kaza halved
- 3 tablespoons farin giya
- 1 teaspoon dried thyme
- 1/4 kofin finely yankakken sabo ne faski
- 1/2 teaspoon gishiri, da karin don dandana
Yadda za a yi shi
- Shirya dan uwan. A cikin matsakaici-sized saucepan a kan matsakaici-high zafi, zafi 2 tablespoons man zaitun . Ƙara dan uwan da kuma dafa, yana motsawa lokaci-lokaci, don kimanin minti 3-4 ko kuma har sai m da kuma sauƙaƙe. Ƙara kayan kayan lambu, kawo cakuda zuwa tafasa sannan kuma ku sauke zafi kuma ku yi minti na minti 10-12 ko kuma sai an cire ruwa sannan dan uwan ya kasance m. Ajiye.
- Yayinda yayinda ake ba da kullun, za su rage zafi 1 a cikin man zaitun a cikin wani sauƙi a kan matsakaici-zafi. Ƙara tafarnuwa, namomin kaza, da kuma farin giya da kuma dafa, sauyawa sau da yawa, don kimanin minti 5. Ƙara ƙarar kaza, da faski mai sauƙi, da gishiri, yin motsawa don haɗuwa, da kuma dafa don kimanin minti 3-4, ko har sai yawancin naman kaza ya kwashe.
- Ƙara karamar dan Isra'ila da ke dafa a cikin naman gishiri da ke da kyau don haɗuwa. Gida kan faranti kuma ƙara gishiri da barkono dandana. Ku bauta wa nan da nan.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 332 |
| Total Fat | 8 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 0 MG |
| Sodium | 690 MG |
| Carbohydrates | 54 g |
| Fiber na abinci | 5 g |
| Protein | 12 g |