Ininzi idla ngokukhetha iimveliso zokutya ezilula ukuzilungiselela. Uphando olutshanje olwenziwa kuma-America lubonise ukuba kwindawo yokuqala yokusetyenziswa kweemveliso ziyi-chips. Ngesibili - iihamburgers ezineeshizi. Phakathi kwezibhengezo zaseRussia, enye inokuhlukanisa iifatata ezidikiweyo, idrasa, isonka, i-tshokiti kunye ne-ayisikrimu. Konke oku ku-caloric. Ukunciphisa ubunzima obuninzi, kuyimfuneko ukuqokelela inkqubo yesondlo esinjalo ukwenzela ukwanelisa ukulambile indlala ngokutya okunomsoco. Ngenxa yoko, akufuneki ukuba unqabe izitya eziqhelekileyo.
Ii-chips zeebhatatesibhaka ezibhaka 6
Iifatata ezibhaka kunye ne-rosemary kunye negalikhi ziza kuba yinto ehle kakhulu kwenye yezona ntlobo ezihle kakhulu ze-chips - kunye ne-anyanisi kunye ne-ukhilimu omuncu.
3 tbsp. l. yogurt ephantsi
1 tbsp. l. i-mayonnaise ephantsi
Iintloko ze-garlic
1 tbsp. l. ijusi lemon
1 tsp. ityuwa
1 kg yeetekisi
1 tbsp. l. ioli yeoli
2 iintloko zegalikhi, zityunjwe
6 iiprojri ze-rosemary
6 ihlambulule inwele yegalikhi
1. Hlanganisa i-buttermilk, yogurt, i-mayonnaise, ii-2 ze-garlic, i-lemon juice kunye netyuwa de kubekho ubunzima obufanayo.
Ukulungiselela amazambane: ukushisa i-ovini ukuya kuma-200 ° C. Kwisitofu, ubilise amanzi uze ubeke amazambane ezinqwelwini apho, ubambelele imizuzu emi-2 ukuya kwinqanaba elinesibini kuze kube lula. Ukucoca amanzi uze ungeze iioli zeoli kunye ne-1/2 indebe kwiifatata. igalikhi. Emva koko usasaze iifatata kwiphepha lokubhaka. Ephezulu kunye namagatsha amathathu e-rosemary kwaye ubhaka ngeemitha ezingama-25 ukuya kwe-30. Phenduka uze ubhaka ezinye i-5-10 imizuzu. Sebenza nge sauce.
1 ukukhonza: 146 kcal; amafutha - 3.5 g, azaliswe - 0.6 g, i-carbohydrates - 24 g, iiprotheni - 5 g, i-fiber - 2 g, i-sodium - 300 mg.
I-cheese casserole ene-pasta
4 servings
I-rosemary, i-thyme, i-asparagus, i-mushroom ye-shiitake iya kunika iphunga elimangalisayo le-pasta.
1/2 tbsp. i-asparagus, ikhethiwe
200 g ye pasta
1/2 tbsp. amakhowe e-shiitake,
1 tbsp. i-cottage cheese
1 tbsp. l. ibhotela
1 tbsp. i-shallots, ehlulwe
1 intloko yegarlic,
1 igatsha le thyme
1 isebe le-rosemary
2 tbsp. l. iwayini emhlophe
1 tbsp. l. umgubo wengqolowa
1 tbsp. ubisi obisikiweyo
1 tbsp. l. lwesardadi
1 tbsp. ushizi
2 tbsp. l. iintlanzi
2 tbsp. l. i-parmesan ushizi.
1. Gcoba i-asparagus ibe ngamanzi abilayo imizuzu embalwa. Musa ukuthulula amanzi, upheke i-pasta kuwo.
2. Fry the mushrooms malunga nemizuzu emi-5.
3. Ukuphelisa i-oven ukuya kuma-200C.
Hlanganisa i-cottage cheese kwi-blender, uyibeke eceleni. Gcoba ibhotela, yongeza i-shallots, i-garlic kunye nemifuno kunye nefry kwiminithi emine. Yongeza iwayini kunye nefry eminye imizuzu emibini. Emva koko thabatha imifuno kunye negalikhi kwaye ngokuthe ngcembe uthele ngomgubo, uvuselele rhoqo. Emva koko uthele ngokukhawuleza ebisi, i-cottage cheese kunye nesardadi. I-Stew imizuzu eyi-15. Emva koko faka ieshizi. 4. Hlanganisa i-sauce yeshizi, i-pasta, i-asparagus nama-mushroom. Faka kwisitya sokubhaka, ufefe ngeesonka ze-breadcrumbs uze ubhake imizuzu eyi-15-20.
1 ukukhonza: 485 kcal; amafutha - 12 g, azaliswe - 7 g, i-carbohydrates - 66 g, iiprotheni - 34 g, i-fiber - 7 g, i-sodium - 820 mg.
Isinyathelo sokuqala onokuyithatha kwisondlo esinempilo kukubuyisela ukutya okunye. Ngokomzekelo, ushukela ococekileyo ungokwemvelo, amafutha angatyiweyo azaliswe, kwaye i-carbohydrates elula iyanzima. Ukufumaneka kokutya okusemgangathweni ekhishini lakho kuqinisekisa impumelelo engama-90 ekhulwini. Iingcebiso ezilula ziya kukunceda.
Faka indawo yenkomo kunye nengulube nge-turkey ukuze unciphise inani lamanqatha.
Yenza i-condiments eyenziwe ngamanzi, esekelwe kwioli yeoli, eyomeleza intliziyo. Ziza kuba luncedo ngakumbi kunezinto ezithengiweyo.
Sebenzisa ukutya okupheleleyo kunye nerayisi emdaka xa upheka. Ukususela kumgubo omhlophe oqhelekileyo, irayisi kunye neesonka eziqhekekileyo kungcono ukuyeka. Iintlobo zonke ziqulethe isixa esikhulu sefiber kwaye zikhusele ukubunjwa kwamacandelo egazi kwiinqanawa.
Yongeza i-seasonings kumasaladi, inyama kunye namasketi. Ingakumbi ipolisi, i-asparagus, i-mushroom ye-shiitake kunye ne-avocado.
Sandwich
Ngomzimba we-turkey, i-sauce eyaziwayo yaseRashiya kunye noshizi laseSwiss, le sandwich iya kuba mnandi kakhulu kwaye iluncedo.
1 tbsp. l. ukhilimu omuncu ophantsi
1 tbsp. l. i-mayonnaise ephantsi
1 tbsp. l. ketchup
1 tbsp. l. shit
1 tsp. ijusi lemon
anyanisi
1 nanjalo. i-sauerkraut , eyomile
Iziqwenga ezimbini zesonka
1 encinci ye-turkey ibilisiwe, uthathe iiplate
Iziqwenga ezi-2 zee-fat fat
gherkins
1. Kwisebe, hlangisa ukhilimu omuncu, i-mayonnaise, i-ketchup, i-horseradish, ijusi ye-lemon kunye ne-gherkins. Lubisi i-pan yokucoca ngeoli kunye ne-fry anyanisi ngomzuzu owodwa. Emva koko ncitshise ubushushu kunye nefry enye imizuzu emihlanu, yongeza i-sauerkraut uze ukwandise umlilo kwakhona.
2. Yenza isantiki: i-smear sauce 1 isiqwenga sesonka, phezulu kunye ne-turkey kunye ne-sauerkraut kunye no-anyanisi, uze ufefe ushizi uze udibanise esinye isonka. Dlulisa ioli kwiphina yefrying, fry is sandwich for 3-4 imizuzu kwicala ngalinye.
1 ukukhonza: 515 kcal; amafutha - 15 g, azaliswe - 3,5 g, i-carbohydrates - 58 g, iiprotheni - 36 g, i-fiber - 8 g, i-sodium - 800 mg.
Ikhekhe kunye nemifuno
4 servings
Le pie kunye nemifuno ifumanekile kwiivithamini kunye neyamaminerali, inomshumo ocolileyo ngenxa yobuninzi bezinto eziphilayo.
1 tbsp. umgubo wengqolowa
5 tbsp. l. amanzi abandayo
1 tbsp. l. iviniga
1 ityuwa
1 tsp. cumin,
i-rosemary, inqunywe
1 tbsp. ioli yelanga
1 iyure yeyure. ibhotela
1 tbsp. ioli yeoli
2 tbsp. ihlutywe kunye neepatata eziqwengwe
1 tbsp. anyanisi
1 tbsp. i-almond
1 tbsp. l. galikhi,
1 ilitha yemifuno yemifuno
1 tsp. umnyama omnyama
1 tsp Cumin eyomileyo
1 tsp cayenne pepper
2 tbsp. l. cornstarch
1 tbsp. l. lwamanzi
1 tbsp. ukhilimu omuncu
1. Xuba 1/4 tbsp. umgubo ngamanzi kunye neviniga. Hlanganisa umgubo osalayo kunye ne-1/4 tsp. ityuwa, yongeza imifuno kwaye udibanise yonke into. Hlanganisa umgubo kunye nomxube weviniga uze wenze inhlama. Ukucwilisa i-oven ukuya kuma-200 ° C.
Ukulungiselela ukuzaliswa: ukushisa ioli. Yongeza iifatati kunye no-anyanisi kunye nefry emizuzu emi-3-5. Yongeza igalikhi kwaye ugxobhoze enye iminithi. Emva koko faka umhluzi, amakhowe, iklabishi, 1 tsp. ityuwa kunye neziqholo kwaye upheke imizuzu emihlanu. Hlanganisa i-cornstarch ngamanzi, uze uthele umxube kwi-pan, yongeza ukhilimu.
3. Hlukanisa inhlama ibe ngamacandelo ama-2. Beka isahlulo esinye kwisitya sesitya ngokubhaka, uze ubeke ukuzaliswa kunye nokufihla ishidi lesibini lomhlaba. Bend iindawo. Bhaka ikhekhe malunga nemizuzu engama-30-35.
1 ukukhonza: i-450 kcal, i-fat-21 g, ene-saturated-6 g, i-carbohydrates - 57 g, iiprotheni - 8 g, i-fibre-5 g, i-sodium-734 mg.
Nacho
6 servings
Isaladi yemifuno yaseMexico kunye ne-guacamole sauce ziqinisekisiwe: akukho mntu uya kuphawula ukuba kulezi chips, ngokungafani nendlela yendabuko yokupheka, akukho cheese.
1/2. iitamatisi ezintsha, zityunjwe
Ubugcisa. i-anyanisi ebomvu, i-1/2 st.
2 obomvu bell pepper, otywetshiwe
2 tbsp. l. ijusi
I-1/2 tsp ityuwa ye-kosher
3 tbsp. l. ioyile yemifuno
2 tbsp. anyanisi
Amaqabunga ama-1
1/4 tsp. cayenne pepper
1 tsp. oregano
cumin
500 igumbi leembotyi
5 tacos
1. ijusi ye orange
2 avocados
Zonke izithako zinqunywe kwaye zenziwa ngeoli.
Idizayini yetshokolethi emnyama kunye ne-orange
Le dessert ilungile kwaye ilungile, kwaye i-flavonoids, efumaneka kwi-tsokolate emnyama, inokukwazi ukulwa nomdlavuza.
1 tsp ushukela kwi-sugar cane
1 tbsp. ijusi ye orange
1 tbsp. ihlulwe i-rind ye-orange kunye nendawo encinane yokutya izitya
1 tbsp. vanillin
1 tsp ukhokho
1 tile yetshokolethi emnyama
Isonka kunye nemifuno
6 servings
Isipinashi, izaqathe kunye nesiliva esidliwayo ziyakongeza kule ntlanzi i-flavour ekhethekileyo kunye nezondlo, kunye ne-tomato-pepper sauce iya kunika isonka sibonakale.
2 tbsp. l. ioli yeoli
1 tbsp. anyanisi
1 isanqante, ecoliweyo
1 i-stery stalk, ecocekileyo
1 tsp. ityuwa
1 tbsp. l. igalikhi, ecoliweyo
2 tsp. Umxube waseNtaliyane wemifuno (oregano, basil, njl.)
1 tbsp. isipinashi,
500 g ye-turkey, i-chopped
1 ilitha yomhluzi wenkukhu
1/2 tbsp. i-parmesan ushizi
1 tbsp. l. ketchup
1 iqanda, lihlukaniswe kwigobolondo
Abaphangi aba-15, badibana
iilki, zihlulwe
ibomvu elibomvu elibomvu, licolile
I-1 ingenayo yeetamatato kwijusi yakhe
1 tsp. iviniga
1 tsp. ushukela werhasi
1. Hlaziya i-ovini ukuya kwi-200 ° C. Hlaza 1 tbsp. l. ioli kwi skillet. Yongeza i-anyanisi, izaqathe kunye nesiliva esidliwayo kunye nefriji kuze kubekho imifuno ifane, malunga nemizuzu emi-5-7. Yongeza i-1/2 tsp. ityuwa, igalikhi, i-Italian seasoning kunye nesipinashi, gubungela kwaye ujabhele enye imizuzu emi-5, uyanciphisa ubushushu.
2. Kwisitya esikhulu, hlanganisa i-turkey, umhluzi wenkukhu, ushizi, i-ketchup, iqanda kunye nemifuno yemifuno. Yongeza i-crumb of crackers, mix and form on the baking bread. Bhaka imizuzu engama-30.
3. Nangona isonka sibhaka ehovini, ukushisa kwipeni yokupanda 1 st. l. yongeza iilki kunye nepeleyi kunye nefry malunga nemizuzu engama-5, wongeza ii-tomato, 1/2 tsp. ityuwa, iviniga kunye noshukela kunye ne-simmer ngexesha lokushisa eliphakathi kwemizuzu engama-10. Emva koko xuba i-sauce kwi-blender de i-mass mass.
4. Susa isinkwa esivela ehovini kunye phezulu nge-sauce. Emva koko, hlala kwihovini uze upheke enye imizuzu eyi-10, uze usebenze.
1 ukukhonza: 304 kcal; amafutha - 15 g, azaliswe - 4 g, i-carbohydrates - 16 g, iiprotheni - 25 g, i-fiber - 2.4 g, i-sodium - 790 mg.