6 ama-servings
Engxenyeni engu-1 : 805 kcal, amaprotheni - 63 g, amafutha - ama-56.8 amagremu, ama-carbohydrates -10.4 amagremu
iwundlu linye lifike ku-2.5 kg
100 amagremu wegundlu lesibindi
100 g wezilwane ezincelisiwe
Amagremu ayi-100 eshizi kanzima
3 anyanisi
2 tbsp. l. i-cilantro ne-mint
3 tbsp. l. ibhotela
1 inkomishi kakade couscous
2 tbsp. l. oregano omisiwe
Okufanele ukwenze:
Hlanganisa anyanisi futhi gazinga ku-1 tbsp. l. amafutha amaminithi 10-12. Geza isibindi, usike, gazinga 3 imizuzu. ku-1 tbsp. l. amafutha. Hlanganisa isibindi kanye no-anyanisi, engeza i-couscous ephekiwe, isinqumelo, imifino, usawoti kanye nopelepele, uthele izinkomishi ezingu-0.5 zamanzi. Faka futhi upheke phezu kokushisa okuphansi imizuzu engu-2-3.
Ushizi uthathe ama-cubes, engeza ekugcwaliseni, ususe ekushiseni futhi uhlanganise. Hlanganisa inyama, wenze ipokhethi. Gcwalisa ngokugxila bese ugoqa umlenze ngentambo. I-Grate namafutha asele, usawoti, pepper kanye ne-oregano. Faka ifolishi bese ubhaka kuhhavini ku-180 ° C ngehora eli-1. Bese ususe isikhumba bese ubhaka enye ihora elingu-1.