Saida ngeeapulo
- iifayile
- 3 apula
- ijusi ye-1 lemon
- Itafile e-3. ibhotela
- 1 i-anyanisi enkulu
- Itafile e-2. iipunipoon ukhilimu omuncu
- Itafile e-2. iipuni zewayini elimhlophe
- pepper e mhlophe
- iqela lamaqabunga eelayiki
- iifrigi ze-dill okanye i-parsley yokuhlobisa
Ukupheka:
Ii-apula, ngaphandle kokukhawulwa, zigalelwe kwiigumbi. Yinqumle ingundoqo, yinqumle inyama ibe ngamaqhefa uze ufefe isiqingatha sejisi lemon. I-bulb, i-brown, ivuselela, ibhotela (malunga nemizuzu eyi-10). Beka ii-apula kwi-anyanisi, ukumboza kwaye uhlale ushushu olude eminye imizuzu engama-7. 3 Sika iifomthi ezifakwe kwiinqununu. Iityuwa, ufafaze umthunzi omhlophe womhlaba uze ufefe ngejusi ekhoyo. Iintlanzi zeentlanzi zifakwe kwi-pan yokucoca ngama-apula kunye anyanisi. Konke ukuxuba ngobumnene, ukumboza kunye nokumisa ngomlilo omncinane imizuzu engama-30. Lungisa i-sauce. I-ukhilimu omuncu ixutywe newayini, ivuselela rhoqo, ibuyisele kwimilenze kwaye isuse ekushiseni. Isitya esiphelile kwisifudu eshushu esityela i-sauce ephekiweyo, ikhupha uze ushiye imizuzu eyi-10-15. Amahlamvu e-lettuce ukuhlenga nokusabalalisa ngokukhonza iiplate. Phezulu ngokucokisekileyo ubeke iintlanzi kunye neengcezu zeipulo. Khonza nge-dill okanye i-parsley sprigs.
Ixesha lokupheka: 40 iminithi.
Kwesahlulo esinye 251 kcal
Iiprotheni - 18 g, amafutha - 15 g, i-carbohydrates - 100 g
Inkukhu yenkomo kunye nemifuno
- Izibopho ezine zebele yenkukhu (malunga ne 800 g)
- 2 iipods ezibomvu pepper
- 1 kroti
- 1 anyanisi
- ityuwa
- umnyama omnyama
- Itafile e-2. ipoyileji yeoyile yemifuno
- 1 ithisipuni. isipuni sembewu yeesame
- Itafile 1. isipuni se-soy sauce
- 1 ithisipuni. i-spoonful honey
Ukupheka:
Iipods ze-sweet pepper bake ehovini imizuzu eyi-15-20 kwi-220 °. Emva koko thabatha i-pepper ngaphandle kwe-ovini uze ukhuphe. Sika ii-pod zibe ngama-halves, susa imbewu kunye neemahla ze-peduncles. Inyama igalelwe imichilo. Iinqotyi zihlambulule kwaye zinqumle kwi-slabs ezimfutshane okanye i-grate kwi-grater enkulu. I-anyanisi yinqumle iinqunci. I-flet fillet igalelwe kwiibhande kwi-1 cm ububanzi. Hlanganisa i-oli ye-vegetable kwaye ufune i-fillet evela kumacala onke. Ukutshintshela kwisitya, kunye ne-pan edibeneyo i-anyanisi etyutyusiweyo. 4, Beka iifayile, wongeza i-pepper edibeneyo. Iityuwa, i-pepper kwaye ngokukhawuleza ikhuphe yonke into kunye nobushushu obuncinane phantsi kwesiqhekeza. Hlanganisa i-soy sauce kunye nobusi kunye nembewu yesesame. Ifayili ephelile kunye nemifuno efakwa kwiiplate kwaye uthele nge-sauce. Unokupheka irayisi ebilisiwe ukuze uyihlose.
Ixesha lokupheka: 25 iminithi.
Kwesahlulo esinye se-220 kcal
Iiprotheni - 21 g, amafutha - ama-6 amagremu, i-carbohydrates - 25 amagremu
Iklabishi casserole
- 300 amagremu e-broccoli efriziwe
- 300 g ye-cauliflower efriziwe
- 150 grams
- 2 anyanisi
- Itafile e-2. ipoyileji yeoyile yemifuno
- 30 g yebhotela
- Itafile e-2. iipuni zeentlanzi
- Amaqanda ama-2
- Ityuwa
- 200 ml yobisi
- Itafile 1. isipuni somgubo
- 100 g yeshizi eluhlaza
Ukupheka:
1. Ubilise i-cauliflower kunye ne-broccoli (imizuzu emi-5). Sika i ham ibe yimichilo. I-anyanisi icoca kwaye, ivuselela rhoqo, gazinga ne ham kwioli yemifino. 2. Lubhala ifom nebhotela kwaye ufafaze isiqingatha sezonkwa. Faka i-cauliflower, i-broccoli kunye ne-ham kunye no-anyanisi. 3. Amaqanda ahlanganiswe nobisi, ahlala e-breadcrumbs, ufulawa kunye netyuwa.
Umvundla kwi-ukhilimu omuncu
Kwi-4 servings:
- Umvundla we-4
- 1 anyanisi
- Itafile e-2. ipoyileji yeoyile yemifuno
- 200 ml ukhilimu omuncu
- 1 ithisipuni. isipuni sejisi lemon
- 40 g yama-almond aqoshiwe
- 300 ml umhluzi
- bhotile ebomvu
- ityuwa
Ukupheka:
- Inyama ihluthwe ngetyuwa, i-pepper, i-Fry kwi-oyile yemifuno kuze kube yinto ebomvu yegolide kunye nokutshintshwa kwi-pan. 2. Sika i-anyanisi emasongweni uze uyigxobise kwioli ekhohliweyo. Yongeza inyama kwi-anyanisi, uthele umhluzi uze udilize imizuzu engama-40. Emva koko thabatha inyama. Ngomhluzi kunye no-anyanisi wongeza ukhilimu omuncu kunye nejisi lemon, xuba ubeke inyama. Yongeza umlobo obomvu obomvu, udime enye enye imizuzu emihlanu. Isitya esiphelile esityhidiwe ngeamangile.
Ixesha lokupheka: 60 iminithi.
Ngenye ye-515 kcal
Iiprotheni - 23 g, amafutha - 15 g, i-carbohydrates -12 g
I saladi
Kwi-4 servings:
- 250 g yolwandle olwandle (kelp)
- 150 g yamasila asebilisiwe
- Amaqanda ama-2
- 300 g yeetekisi
- 1 ushizi owenziwe
- 1 anyanisi
- Ii-clove zegalikhi
- ityuwa
- 100 ml yeayonnaise
Ukupheka:
1. Ubilise amazambane, i-peel uze uthathe iikhabhi. 2. Amaqanda abilisa kanzima, ahlabe amaqanda ngamanzi abandayo, ahlambuluke aze atyunwe ngamacube. 3. I-sausage yinqumle ibe yi-cubes, i-anyanisi - iincindi zincinci ezinqabileyo, zifake i-cheese eluhlaza ehlambulukileyo kwi-grater. Iigali zivumeleke ngokushicilela. Hlanganisa yonke into, yongeza ulwandle lwangaphambili, ungeze ityuwa ukuba unambitha kunye nexesha kunye ne-mayonnaise.
Ixesha lokupheka: 45 iminithi.
Ngenye yee-470 kcal
Iiprotheni - 21 g, amafutha - 20 g, i-carbohydrates - 75 g
Ikhekhe lezithelo
- kwi-50 g yeekernel ze-walnuts, i-apricots ezomileyo kunye neerinki
- Itafile e-2. iipuni zeepoppies.
Uvavanyo:
- Amaqanda ama-6
- 1 iglasi yeswekile
- 1.5 iikomityi zomgubo.
Ikhefu:
- 200 g ibhotela
- 1 inokukhishwa kancinci.
Ukululeka:
- 50 g ibhotela kwitafile e-5. iipuni ze-cocoa powder, ushukela kunye nobisi.
Ukuhlobisa:
- 1 ibhanana
- iilnuts
Ukupheka:
Iziqhamo ezomileyo ngamanzi abilayo, ukubola kunye nokugaya. Ukususela kwiimveliso ezidweliswe, uxofe inhlama uze uhlule kwiindawo ezine. Ngomxube owodwa, ama-apricots omisiwe okwesibini, okwesithathu - ivenkile, iine-walnuts. Bhaka nganye imitha engama-20 kwi-180 °. 2. Ngekhilimu, ibhotela ibhotile enekhrimu ekhanda. Ukuze i-glaze ibilise ubisi kunye noshukela kunye necocoa, susa ekutshiseni uze udibanise ibhotela. 3. Khubaza isikhumba ngekhilimu. Ikhekhe lihlobise ngokukhenkcela, iiginki zebhanana kunye namantongomane.
Ixesha lokupheka: 90 imizuzu.
Kwakhonza enye i-336 kcal
Iiprotheni - 7 g, amafutha - 32 g, i-carbohydrates - 34 amagremu
Ikhekhe ye-Marshmallow
- 1 ikhekhe ekhethiweyo yebhayisiki
- 300 g ye-marshmallow
- 6 tangerines
- 2 ibhanana
- 300 g yeenkhono ze-walnut
- ijusi kunye ne-rind ye-1 lemon
- Itafile e-2. iipuni zotywala
- 300 ml ye-ukhilimu omuncu
- 1 indebe yeswekile
- 100 g ye tsholeta enobuhlungu
Ukupheka:
1. Hlanganisa i-liqueur enejisi yemonom uze ucoce ikhekhe lesiponji kakuhle. 2. I-marshmallow ihlukaniswe ngama-halves, ngasinye sinqunywe kunye nesiqingatha. I-Tangerines ihlukaniswe zibe ziinqununu. Iibhanana zigalelwe kwiisangqa, iinqompe ziqhekeza. I-ukhilimu omuncu kunye noshukela, uze udibanise ngokucophelela i-lemon. 3. Sponge cake nge cream. Ukusabalalisa i-marshmallows, i-tangerines, i-nati kunye neebhanana kumqolo, u-promazyvaya ngamnye uluhlu lwe-ukhilimu omuncu. 4. Phezulu kunye namacandelo ekhekhe ngokucophelela ehlanganiswe ngekhilimu kwaye ufake efrijini ngeeyure eziyi-1-2. 5. Thambisa i-tshokoleta kwindawo yokuhlambela amanzi kwaye usebenzise umzekelo ongenamdla.
Ixesha lokupheka: 30 iminithi.
Ngomnye ukhonza 436 kcal
Iiprotheni - 9 g, amafutha-22 g, i-carbohydrates-53 g
Ikhekhe le-Custard
Uvavanyo:
- Amaqanda ama-6
- Itafile 6. iipuni zamanzi
- 2 iikomityi zomgubo
- 1 isikhwama se powder baking
- 1/2 indebe yeswekile.
Ikhefu:
- 1 litre yobisi
- 200 g ibhotela
- 1 iglasi yeswekile
- 1 indebe yomgubo
- Itafile e-3. iipuni ze-cocoa powder.
Ukuhlobisa:
- 2 iipereyiti ezityiweyo
Ukupheka:
1.Kubangelwa izithako ezidweliswe, uxoke inhlama. Bhaka imizuzu engama-40 kwi-160 °. 2. Lungiselela ukhilimu. Hlanganisa ubisi kunye noshukela, umgubo kunye necocoa. Ukuxuba, ukuvuselela rhoqo, ukuzisa kwi-thumba uphinde upheke imizuzu emi-5. Susa ekushiseni kwaye ushiye ukupholisa. Ubunzima obangelwayo buhlanjululwe ngenyameko. 3. Yinqumle ikhekhe kwiingqimba ezi-3, gqubuthela nge-krimu uze udibanise. Ukuhlobisa nge-cream etyunyiwe kunye neengcezu ezincinci zamapheya.
Ixesha lokupheka: 60 iminithi.
Kwinye enye i-kcal 400
Iiprotheni-9 g, amafutha-19 g, i-carbohydrate-52 grams
Hlanganisa neepoppy imbewu
Kwi-8 servings:
Uvavanyo:
- 1 kg yomgubo
- 1.5 iikomityi zobisi
- 5 izikhupha
- 1 indebe yeswekile
- 125 g ibhotela
- 3/4 c. iipuniwe zetyuwa
- 30 g yemvubelo.
Ukuzaliswa:
- 300 g poppy
- 150 g yobusi
- 3/4 indebe ishukela
Ukupheka:
Ukusuka kwezi zithako, uxoke inhlama uze ushiye kwindawo efudumeleyo imizuzu engama-30-40. 2. Iipoppy uthele amanzi aphelayo, gubungela kwaye ushiye imizuzu engama-30. Emva koko uchithe amanzi, uyibe iipoppy kwindawo yomdaka okanye udlule kwindawo yokugcoba inyama kunye nobusi kunye noshukela. Isiqhamo sigxilwe kwisigcawu esingama-1 cm, sisasaza kuso ukuzaliswa kwepoppy kwaye uqhube ngendlela yoluhlu, ushiye imizuzu eyi-15. Bhaka kwi-25-30 imizuzu kwi-220 °.
Ixesha lokupheka: 60 iminithi.
Kwesahlulo esinye se-260 kcal
Iiprotheni - ama-grama ama-53, amafutha - i-gramu ezili-10, i-carbohydrates - 37 amagremu
Cranberry Cake
Izibonelelo ezili-16:
Uvavanyo:
- 300 g ibhotela
- 500 g yomgubo
- Ii teysi. iipuni ze-baking powder
- Amaqanda ama-3
- ijusi kunye ne-rind ye-1 lemon
- 250 g iswekile.
Ukufafaza:
- 2 izikhupha
- 50 amagremu weswekile, umgubo kunye nama-alimondi omhlaba
- 70 g yebhotela.
Ukuzaliswa:
- 150 amagremu ama-cranberries aqingqiweyo
- 1 apula
- 100 g iswekile
- Itafile 1. isipuni sesitashi
Ukupheka:
Ukususela kwiimveliso ezidweliswe, uxoke inhlama, uyifake kwifilimu yokutya uze uyibeke kwisiqandisini imizuzu engama-40. Ukufafaza izikhupha ukugaya iswekile, umgubo, ibhotela kunye ne-alimondi. 2. Lungiselela ukuzaliswa. I-Cranberries kufuneka ifakwe. I-Apple, ukukhenkceza nokususa ingundoqo, uthathe iikhabhi. Hlanganisa i-cranberries, i-apula, ushukela kunye nesitashi, udibanise kakuhle. 3. Hlaba intlama, usasaze ukuzaliswa nokufafaza. Bhaka kwihovini ngeminithi engama-40-45 kwi-180 °.
Ixesha lokupheka: 60 iminithi.
Kwakhonza omnye, 490 kcal
Iiprotheni - 7 g, amafutha - 26 amagremu, i-carbohydrates - 56 amagremu
Amaapile aphekiweyo
- 8 iiapulo
- 100 g yeepistachios kunye neepine nut
- Itafile e-4. iipuni zeeshukela eziqingqiweyo
- Itafile e-3. iipuni ze-cognac
- 20 g yebhotela
- 150 g yobusi
- I-100 ml yewayini ebomvu elomileyo
- i sinamoni
Ukupheka:
1. Lungiselela ukuzaliswa: nquma iipistachios, xuba ngamantambo omsedare, i-cognac kunye noshukela. 2. Ukususela kwiipulo zisika ngokucophelela ingundoqo, ngaphandle kokulimaza isiseko sabo. Faka igrisi kunye nokugcwalisa ukuzaliswa. Ukufafaza nge-sinamoni, faka i-apula nganye kwiqhekeza. 3. Inyosi idibanise newayini, uthele iipulole uze ubhaka ehovini imizuzu engama-25 kwi-180 °.
Ixesha lokupheka: 60 iminithi.
Ngomnye ukhonza u-380 kcal
Iiprotheni - 24 g, amafutha -17 g, i-carbohydrates - 36 gram
IManna Casserole kunye nee-Oranges
Kwi-4 servings:
- 500 ml yobisi
- Itafile e-4. iipuni zeeshukela
- 80 g yebhotela
- 100 g ye semolina
- Amaqanda ama-3
- 1 i-orange
- 1 ipini yetyuwa
Ukupheka:
1. Ubilise ubisi, uthele kwi-rump upheke i-semolina porridge. Yongeza ityuwa, isiqingatha seswekile, ibhotela uze udibanise kakuhle. 2. I-squirrels ihlukaniswe kunye neengqungquthela kwaye ibetha kwi-foam eninzi. Kwipharaji ngeendlela ezimbalwa zokudibanisa izikhumba kunye nabamhlophe abamhlophe. 3. Sika i-orange kwisiqingatha. Ngesiqingatha sincinci encinci, qhekeza uze udibanise kwi-porridge. Esinye isiqingatha selalanti, ngaphandle kokukhawulwa, sinqunywe kwiinqununu ezincinci. 4. Beka i-porridge kwi-pan yekhekhe, ufafaze iswekile esele kwaye ubhaka ehovini malunga nemizuzu engama-20 kwi-180 °. Zihombise ngeesellicle. Unokwenza ubushushu kunye nokubandayo.
Ixesha lokupheka: 45 iminithi.
Kwinye enye i-kcal 450
Iiprotheni - 25 g, amafutha - 20 g, i-carbohydrates - 48 g
Iidonutshi nge-berry sauce
Kwi-4 servings:
Uvavanyo:
- 20 g yemvubelo
- 100 ml yobisi
- 1.5 iikomityi zomgubo
- Itafile 1. i-spoonful sugar
- 500 g yeetekisi
- 1 iqanda.
Ukucwina okunzulu:
- 400 ml yeoli yemifuno.
I-sauce:
- 300 g ye currant
- 150 g yeeshukela ezinomgubo
- 1 ithisipuni. isipuni sesitashi
Ukupheka:
1. Lungiselela inhlama. Iipiletayi ubilise, uhlambuluke kwaye uxoke kakuhle okanye udlule ngepilisi yenyama. Gxotha izithako ezisele kwaye ushiye intlama emininzi yemizuzu engama-40 kwindawo efudumeleyo. Emva koko, donuts kunye gazinga kwioyile yemifuno. 2. Lungisa i-sauce. I-peel ama-berries ngokusebenzisa i-colander eneeseli ezincinane, engeza ushukela uze upheke imizuzu emi-5-7. Isitashi ihlanjululwa kwiipunipoyi ezi-2 zamanzi, zongeza kwiijikijolo, zizise kwimilenze kwaye ususe ekushiseni. Iidonuts zikhonza nge-sauce.
Ixesha lokupheka: 40 iminithi.
Kwinye enye i-410 kcal
Iiprotheni - 24 g, amafutha -17 g, i-carbohydrates - 36 gram
Dessert
- 500 ml yobisi
- I-pinch 1 ye-vanillin
- 1 ipini yetyuwa
- Itafile 8. iipuni zezinyosi
- Amaqanda ama-16
- 1 imango
- 1 i-orange
- I-pinch 1 ye-sinamon
Ukupheka:
1.Milk exutywe ne-vanillin, ityuwa, isiqingatha sobusi nokubilisa. Emva koko ususe umlilo uze uvumele ukupholisa kancane. 2. I-Mango peel, yinqumle ii cubes zibe yi-cubes uze udibanise nobusi obusele. Susa i-peel kwi-orange, uthathe iinqununu uze udibanise ijusi. I-Zedra, ijusi kunye ne-sinamoni exutywe kunye nomango. 3. Ukushisa i-oven ukuya kwi-180 °. Gcwalisa i-pan epinzulu ngamanzi nendawo kwindawo ye-oven. 4. Amaqanda atshayiswa, ngokuthe kancinci ungeze umxube wobisi. Dlulela kwiibhokhwe, uzibeke kwi-tray yokubhaka ngamanzi imizuzu engama-40, ukuze ubunzima bunqande. Emva koko thabatha ngaphandle kwe-ovini, vumela ukuba lipholile phantsi kwaye uyijike phezu kwamacwecwe, ubeke imango kunye nobusi phezulu.
Ixesha lokupheka: 60 iminithi.
Ngomnye ukhonza u-380 kcal
Iiprotheni - 24 g, amafutha - 17 g, i-carbohydrates-36 grams
Dessert evela kumakhiwane
- 300 g amakhiwane omisiwe
- 3 apula
- 2 iipereaches zamathanga
- 300 g yenanina inyama
- 2 ibhanana
- 1 imango
- ijusi kunye ne-2 limes
- 300 ml ukhilimu wama-30%
- 150 g yeshukela elenziwe ngophuli
- 200 yebhayisiki yebhasikidi
Ukupheka:
1. Phula amanzi aphelayo ngamanzi abilayo imizuzu emi-5, uze uyibuyisele kwi-colander uze uthathe iinqununu. 2. Ii-aples, ukucoca kunye nokususa intloko, uthathe iinqununu ezincinci. Iipeaches kunye nomango, ukususa ilitye, i-pulpapapp pulp kunye neebhanana zenziwe zibe ziincinci. 3. Ukhilimu wesikhephe kunye ne-sugar powder. Iibisiki zebhisikidi ziphuka ngamaqheba amade. Isiqhamo esilungisiweyo sixutywe ngobumnandi ngejisi kwaye sisasazeka kwi kremankam. Phezulu nge-cream cream, i-cookies kunye ne-zest ye-limes.
Ixesha lokupheka: 60 iminithi.
Ngomnye ukhonza 423 kcal
Iiprotheni-8 g, amafutha - 10 g, i-carbohydrates-73 g