Siphakamisela ukulungisa ipikiniki yokugcina, kuphela ngokuguqula iincwadi zakho zokuthandayo. Nazi ezinye iincwadana ezimbalwa. Yenza umgubo wengqolowa. Esikhundleni sesithambo kunye netyuwa, ixesha kunye nemifuno entsha, iziqholo kunye neziqhamo zonyaka. Sebenzisa iteknoloji ye "ukupheka okuhlakaniphile". Ngokomzekelo, asizange siqale ukucwenga i-cooked chick cocks in oil ovuthayo kwaye kunokubhaka ehovini. Isiphumo? I-meat tender phantsi kwe-golden crust - kwaye akukho mafutha enobungozi! Iiresiphi zokupheka kwisandla esheshayo ziya kukumangazela ngobumnandi kunye nobumnandi.
Ukupaka ngeeperesi kunye ne-blueberries
10 servings
Ukulungiselela: imizuzu engama-20 (kunye ne-45 imizuzu yokupholisa intlama)
Ixesha lokupheka: imizuzu engama-60
Isiqhamo:
• 1 inkomishi yomgubo
• Iikomityi ze-2 zomgubo we-confectionery
• 2 tbsp. l. ijusi ye orange
• 2 tbsp. l. ioli ye-walnut okanye nayiphi na ioli
• 4 tsp. ibhotela ebomvu
• 85 g we-cream fat cream
Ukuzalisa kunye nokugqithisa:
• i-60 g yeeperesi ezivuthiweyo, ezihlanjululweyo kunye necucwe
• 1 inkomishi ye-blueberry entsha
• 11 g yemifuno yokutya i-confectionery
• Iikomityi ezintathu ze-oatmeal (ukupheka okungekho ngokukhawuleza)
• Iikomityi ezine ezineeshukela ezibomvu
• Iikomityi ezintathu zeswekile
• Iikomityi ezine ze-walnuts ezinkulu
• 2 tbsp. l. i-napled creamy nap (iingcezu)
• 3 tbsp. l. ijolise ye-orange efriji
• 1 tsp. ijusi elimnandi
• 2 tbsp. l. cornstarch
• 1 tsp. umhlaba wesinamon (2 izingxenye)
Hlanganisa ezimbini iintlobo zomgubo. Yongeza ibhotela, ushizi kunye ne-mash. Dlulela kwioli yeemifuno, ijusi le-orange. Gcoba ibhola yenhlama, yifake kwiphepha elixutywe. Faka efrijini isiqingatha seyure (ungayishiya ubusuku). Yenza inhlama ibe yingqungquthela kunye nobubanzi bee-30 cm phakathi kwamaphepha amabini e-wax. Susa umgca ophezulu wephepha; ubeke inhlama, iphepheni, kwi-mold malunga ne-23 cm enzulu. Phonya inhlama ngemfoloko uze ufake efrijini enye imizuzu eyi-15. Ukucwilisa i-oven ukuya kwi-190 ° C. Bhaka inhlama yemizuzu eyi-15, ipholile. Yongeza ijusi yeemon ukuya kwiipeaches kunye ne-blueberries. Ngokwahlukileyo bangela ishukela, isitashi kunye ne-1 tsp. i sinamoni. Yongeza isiqhamo uze ufake ikhekhe. Ukucoca imida yekhekhe ngeoli yeoli kunye nokupheka imizuzu engama-25. Ngamaqabunga, xuba ufulawa kunye ne-oatmeal, ushukela kunye ne-1 tsp. i sinamoni. Yongeza iiblue british, i-juice focus and nut. Susa ikhekhe uze ufefe ngeemvuthu. Bhaka i mizuzu engama-20. Ifriji yeyure. Ixabiso lezondlo 1 ukukhonza (i-piece of pie): 332 i-CAL, i-15 g yeenqatha (i-38% yazo zonke iikhalori), i-5 g yeoli egcweleyo, i-47 g ye-carbohydrates, i-6 g yeprotheni, i-4 g ye-fiber, i-36 mg ye-calcium, i-2 mg yensimbi, sodium. Ingqungqutyana yamanzi ye-pie e-sweet is 332 kcal kunye ne-15 gram yeenqatha. Ezinye iziqhamo zepilisi ziqulethe nge-kcal 500 kunye namafutha amaninzi kabini
I-picypy picnic inkukhu
Inkukhu ephekiweyo iyakuthanda njenge-roast, kodwa iqulethi ezingama-317 kunye ne-9 gram yeenqatha, xa kuthelekiswa ne-580 kcal kunye ne-36 grams yeenqatha kwi inkukhu ethosiweyo.
4 servings
30 imizuzu yokulungiselela
Ixesha lokupheka: imizuzu engama-30
• 660 g (malunga ne-8) iinkukhu zenkukhu yenkukhu
• I-1 indebe yebhotela okanye ikhefu
• Iikomityi ezine zeJapan zokutya "i-punk"
• Iikomityi ezimbini zee-cornflakes
• 2 tsp. Isiqhamo saseNtaliyane (umxube we-basil omisiwe, i-marjoram, i-oregano kunye neengqondi)
• 2 tsp. ityuwa
• 4 tsp. cayenne pepper
Beka amathanga kwisitya seplastiki uze uzalise i-british to the brim. Vala isitya kunye nefriji okungenani imizuzu engama-30. Ukuba kukho ixesha, kungcono usuku lonke. Kwi-processor yokutya, xuba ama-cornflakes, i-Italian seasoning, ityuwa kunye ne-cayenne pepper ukuya kwi-crumb enkulu. Beka i-crumb crumb in a bowl udibanise ne-breadcrumbs "panko". Inkukhu e-Pickled ebhokisini evela kwiqrijini kwaye idibanise yonke into yobisi ngokufanelekileyo. Gxuma amathanga kumxube wokutya. Ukucwilisa i-oven ukuya kuma-180 ° C. Faka ipilisi ye-aluminium phantsi kwe-tray yokubhaka. Bhaka iinkukhu zeenkukhu ehovini imizuzu engama-30 okanye ude uphekwe. Iigrikhi ezi-1 (i-2% zeekhalori), i-2 g yamafutha azalisiweyo, i-21 g ye-carbohydrate, i-36 g yeeprotheni, i-1 g ye-fiber, i-90 mg ye-calcium, i-7 mg yensimbi, i-587 mg ye-sodium .
Isaladi yempilo kunye namazambane amnandi
Kwisaladi yamazambane eklasini kukho ininzi yeayonnaise kunye namaqanda. Sifake amaqanda kwi-recipe kwaye sigqoke isaladi kunye ne-mayonnaise ephantsi. Isiphumo: 167 kcal endaweni ye-550 kunye no-2 g weoli esikhundleni se-46
6 servings
Ukulungiselela: imizuzu engama-20
Ixesha lokupheka: imizuzu eyi-10
• ezintathu ezinkulu zamanzi
• Iziqu ezisikiweyo ezi-2 ze-celery
• Iikomityi ezimbili ezityunjwe ngepesley
• Iikomityi ezi-3 zeeronnaise eziphantsi
• Iikomityi ezine zebhotela okanye ikhefu
• 2 tbsp. l. ijusi ye-lemon
• 2 tsp. Lwesinaphi seDijon
• Iintsiba ezi-6 ze-anyanisi eluhlaza
• Iityuwa kunye nompompo omnyama omtsha
Sika ii-litate zibe ziincinci ezincinci. Beka kwi-steamer kwaye upheke imizuzu eyi-10 okanye ube yinto epholileyo (ukubetha ngekrele elibukhali ukujonga). Kulungile, faka kwisitya sesaladi. Yongeza anyanisi, isilimo esidliwayo esinamagatsha anamanzi kunye neparsley. I-Whisk nge-whisk ye-mayonnaise, ibhotela (okanye i-cream), ijusi yemayidi kunye ne-mustard ukuya kulungelelanisa. Dlulisa umxube wezambane uze uxhawule amaxesha amaninzi ukuxuba. ITyuwa kunye nepilisi ukula. Ukuze udibanise umtya wesaladi, unokongeza i-pickin marinade pickles kunye / okanye utamatisi amancinci. Khonza i-chilled. Ixabiso lezondlo 1 ukukhonza (i-1 plate): 167 iikhalori, ii-2 g (i-10% yazo zonke iikhalori), 1 g i-fat gated, i-35 g i-carbohydrates, i-3 g iprotheni, i-5 g i-fiber, i-77 mg i-calcium, i-1 mg isinyithi, i-263 mg ye-sodium .
I-dessert efanelekileyo: ukwahlukana kwebhanana (ngokukhonza)
Sonke siyakuthanda iidyuli, i-spicy, i-sauces ezinentliziyo kunye ne-pasta ngesiTaliyane. Kodwa oku akusiyo isizathu sokuthi uhlehlise kulo mfanekiso! Yitshintshe isicwangciso: esikhundleni se-ice cream, faka i-yogurt efriziwe ibe yi-dessert. Dlulisa i-pancakes ye-rye nge-apula elula, uze ufefe i-pasta ene-fat fat fat.
Hlanza ibhanana uze uyinqumle ukuya kumacandelo amabini. Beka kwisitya, ubeke phezulu kwiibhola ezi-2 (1/4 indebe) ye-yogurt eqingqiweyo ene-frozen - ne-vanilla kunye ne-strawberries. Gcwalisa isiraphu ye-chocolate ye-fat fat and cream-shapped (2 tablespoons). Gcoba i-peanuts (e-1 tsp) edikiweyo etyhila i-cherry entsha. Inani lezondlo ngexesha lokukhonza: 295 CAL, 5 g fat.
Ukukhanya kwe-pesto sauce (kwi-16 servings)
Gaya ii-cloves 2 zegalikhi. Yongeza iikomityi ezi-2 zitsha, i-34 g tofu, i-1/4 indebe etyusiweyo yomsedare, i-1/4 indebe egongwe i-parmesan shizi kunye ne-2 tbsp. l. yeoli yeoli. Hlanganisa kwinkqubo yokutya ngaphambi kokufumana ukhilimu. Ixesha kunye neetyuwa kunye nepilisi. Gxotha, udibanise amaxesha amaninzi, kunye nama-noodle atshisayo (khetha "linvine"): 2 tbsp. l. pesto kwisitya se-noodle. Inxalenye yesondlo 1 isahluko (2 iipuniji): 50 SCAL, 4 g fat.
Isaladi yeMacaroni ngendlela entsha (i-8 servings)
Ukupheka i-340 ye-pasta (uhlobo lwe "iimpondo") ukusuka kwi-wholemeal. Beka kwisitya se-saladi, faka i-pepper ecosiweyo (1/2 indebe) kunye ne-parsley (1 isipuni). Whisk kwi-1/4 indebe ye-fat-fat i-mayonnaise ne-yogurt, i-2 tbsp. l. i-pickin marinade, 1 tbsp. l. irayisi yewayini iviniga. Ne 1/2 tsp. Lwesinaphi seDijon. Thela umxube we-pasta, ixesha lonyaka ngetyuwa kunye nepipper. Ixabiso lesondlo 1 inxalenye (1/4 indebe): 181 khalori, 2 g fat.