Ixesha lokupheka: i-45 mins Ixesha elipheleleyo: i-45 mins Ukukhonza: i-4 Isivuno: i-4 i-servings ye-Sondlo yeProfayili: I-Dairy-Free Ukuguga okunempilo Ukuguga okunempilo Ukukhulelwa okunempilo Ukukhulelwa okuPhakamileyo I-High-Protein ephezulu eyongezelelweyo iSugars I-Sodium ephantsiTsibela kwiiNqaku zeSondlo Izithako
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Iponti e-1 engenamathambo, amathanga enkukhu angenalusu, achetyiwe
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I-2 ithispoons i-coriander yomhlaba, ihlulwe
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3/4 ithisipuni ityuwa, yahlulwe
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Iipunipoli ezi-2 zeoli yeoli ye-olive, yahlulwe
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I-1 i-anyanisi enkulu, isiqingatha kwaye inqunywe
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1 icephe ijinja entsha egayiweyo
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Ibhatata enkulu e-1 (malunga neponti enye), ixotyulwe kwaye ifakwe kwi-cubed (1/2-intshi)
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I-1 28-ounce ayinako-ityuwa-eyongeziweyo yeetumato ezipheleleyo (bona iNgcebiso), zinqunqwe (ijusi igciniwe)
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¼ indebe ibhotolo yamandongomane yendalo egudileyo
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I-2 tablespoons ijusi ye-lime, ihlulwe
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¼ icephe ipepile yecayenne okanye 1/2 ithisipuni ipepile ebomvu etyumkileyo
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1 ½ iikomityi amanzi
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1 indebe I-couscous yengqolowa epheleleyo
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1 indebe i-cilantro eqoshiwe
Izalathiso
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Sika inkukhu ibe ngamaqhekeza amancinci kwaye ufefe nge-1 itispuni ye-coriander kunye ne-1/2 yetisipuni yetyuwa. Fudumeza icephe eli-1 le-oyile kwi-skillet enkulu ye-nonstick phezu kobushushu obuphakathi. Yongeza inkukhu kwaye upheke, uvuselele, de ube ngumdaka macala onke, malunga nemizuzu emi-4. Ukutshintshela kwipleyiti.
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Yongeza i-oyile yecephe eseleyo, itswele kunye nejinja epanini kwaye upheke, uvuselele, de ube mdaka kancinci, imizuzu emi-3 ukuya kwemi-5. Yongeza iitapile, iitumato kunye nejusi yazo, ibhotolo yamandongomane, icephe eli-1 le-lime, i-cayenne (okanye ipepile ebomvu etyumkileyo) kunye ne-1 itispuni eseleyo ye-coriander kunye ne-1/4 itispuni yetyuwa. Yizisa kwithumba. Nciphisa ubushushu ukuze uhlale ubila, ugqume kwaye upheke, uvuselela ngamaxesha athile, de iitapile ithenda, imizuzu eli-14 ukuya kweli-16. Buyisela inkukhu kunye nayiphi na ijusi eqokelelweyo epanini kwaye upheke de ushushu, malunga nemizuzu emi-2 ngaphezulu.
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Okwangoku, zisa amanzi ukuba ubilise kwipani ephakathi. Gxuma kwi-couscous kunye ne-1 icephe eseleyo ye-juice ye-lime. Gubungela, susa ekushiseni kwaye uvumele ukuma imizuzu emi-5. Flupha ngefolokhwe; xuba i-cilantro. Ncedisa isityu phezu kwe-couscous.
Iingcebiso
Icebiso: Izixa zesodium ziyahluka ngokubanzi phakathi kweempawu zeetumato ezipheleleyo. Kwaye nangona kunokuba nzima ukufumana nayiphi na ibhalwe ukuba akukho-tyiwa-yongeziweyo, ngenxa yencasa yetamatato engcono kakhulu sisebenzisa iimpawu ezinesodium encinci okanye engenazo. Thelekisa iilebhile zesondlo kwaye ukhethe enye ene-190 mg yesodium okanye ngaphantsi kwi-1/2-komityi yokukhonza.
