Mokhoa oa ho lokisa sejana "Porridge ea mokopu le couscous"
1. Khaola makhapetla a mokopu ka likotoana tse nyane, o li kenye ka sekotlolo, moo motoho o tla pheha, o koahele ka tsoekere 'me u tsamaee lihora tse 2-3 (nako ea ho pheha e bontšoa ntle le ho nka nako ena). Mokopu o tla fana ka lero nakong ena. Haeba ho se na lero le lengata, eketsa metsi a nooang a lekaneng pele u pheha e le hore mokopu o koaheloe ke metsi.
2. Tlisa mokopu le lero ho pheha 'me u phehe ho fihlela mokopu o le bonolo, hoo e ka bang metsotso ea 20-25.
Haeba metsi a mangata a phehile, joale qetellong eketsa metsi e le hore a koahele mokopu bakeng sa 1.5-2 cm.
3. Tšela couscous ka mokopu o chesang o phehiloeng ka metsi, eketsa letsoai, kopanya le ho tlosa mocheso. Koahela pan ka sekwahelo, u ka e phuthela 'me ue tlohele metsotso e 10-15.
Lokolla motoho o entsoeng ka mouoane o entsoeng ka mouoane le nako le meroho kapa botoro.
- Mokopu (mahlaseli) - 500 g
- Couscous - 1 stack.
- Parade e loketseng - 3 tbsp.
- Letsoai - 1/3 tsp.
- Botoro (kapa meroho) - 10 g
Boleng ba phepo ea sejana "Mokopu motoho le couscous" (per dikgerama 100):
Likorolo: Tse 56.7 kcal.
Mekotla: 1.8 g
Mafuta: 1.3 g
Likhabohaedreite: 10.6 g
Palo ea litšebeletso: 4Metsoako le likahare tsa khalori ea risepe "Mokopu motoho le couscous"
| Product | Hlakola | Boima, gr | Tšoeu, gr | Mafura, g | angle, gr | Khal, kcal |
| mokopu | 500 gr | 500 | 6.5 | 1.5 | 38.5 | 140 |
| motsoala ea phehiloeng | Ea pele | 200 | 7.6 | 0.4 | 43.6 | 224 |
| Monate oa monate Fit Parad No. 7 | 3 tbsp. | 60 | 0 | 0 | 0 | 0 |
| letsoai | 0.33 tsp. | 3.63 | 0 | 0 | 0 | 0 |
| botoro | 10 gr | 10 | 0.05 | 8.25 | 0.08 | 74.8 |
| Kakaretso | 774 | 14.2 | 10.2 | 82.2 | 438.8 | |
| Ho sebeletsa 1 | 193 | 3.5 | 2.5 | 20.5 | 109.7 | |
| dikgerama 100 | 100 | 1.8 | 1.3 | 10.6 | 56.7 |