Hiki ke hoʻomākaukauʻia ke kuʻikahi i loko o 5 mau minuke wale nō. E hahai pono i nā kuhikuhiʻana ma luna o ka pūkewele no ka naʻaupō, nā couspous cousffous i kēlā me kēia manawa. E like me ke kaulike, e hāʻawiʻia he 1/3 kapu o kahi couscous maloʻo i hoʻokahi kīʻaha o ka hoahānau hānai. Ke hāpai nei au i ka hoʻohanaʻana i ka huapalapala kupa a pau e hoʻonui ai i kāu lilo o ke fiber. E lawelawe me ka moa a me ka halapala.
Ka mea e pono ai
- 2 mau kīʻaha i hoʻopaʻaʻia i ka palaoa
- 1 pākani kāmaʻa
- 1 ka'ōmato i kālaiʻia
- 1/2 ka'ōniʻeluʻuʻula
- 1 ka ipu kēne
- kāpili kūpanazo (kahe)
- 1/3 kapu
- Mint Maki (Kope)
- ʻO ka waiʻo nā lemona nui
Pehea e hana ai
E hoʻohui i ka couscous, kūkono, nā'ōmato, ka'ati, ka pipi garbanzo a me ka mint i loko o kahi pola nui. Whisk me ka wai lemon a me kaʻailaʻaila . E pīpī i ka salakeke couskous a ulu maikaʻi. E uhi a hoʻopiʻi no nā holaʻelua.
Hana 6.
ʻO Ka Hana: Calories 162, Calories mai Ka Honua 28, Ka Huina Pau 3.2g (noho 0.3g), Cholesterol 0mg, Sodium 126mg, Carbohydrate 28.4g, Fiber 5.1g, Protein 5.1g
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 301 |
| Ka nui o ka momona | 2 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 71 mg |
| Nā Carbohydrates | 60 g |
| Fiber Dietary | 7 g |
| Pāmua | 12 g |