Ingqungquthela ngokufaka
Ukhangeleka kakhulu.
4 izibonelelo zesitya:
- 1 ithanga (malunga no-2 kg)
- 500 g yenyama etyongwe
- 3 anyanisi
- ityuwa
- pepper ebomvu yomhlaba
- Itafile e-2. iipuni zeentlanzi
- I-1 teaspoonful. i-spoonful yeeshukela kunye nomxube owomileyo wee-herbs
- Itafile 1. i-spoon yeoyile yemifuno
- imifuno yokuhlobisa
Ukulungiselela:
- Kwimpuphu inqunyulwe "ikhefu", susa imbewu. 2. Hlanganisa i-anyanisi, xubana neenkomo ezinqunywe kunye neentlanzi. Iityuwa, i-pepper, yongeza ishukela kunye ne-seasonings. 3. Ukuzaliswa okulungiselelwe kugcwalise ithanga, limboze nge "lid" kunye nokutshintshwa kwiphepha lokubhaka. Bhaka kwi-oven imizuzu engama-30 kwi-180 °. Khonza ngeentsholongwane.
Ixesha lokupheka: 45 iminithi.
Ngomnye ukhonza u-380 kcal
Iiprotheni - 18 g, amafutha - 12 g, i-carbohydrate-19 g
Isobho kunye neenyama
4 izibonelelo zesitya:
- 1 anyanisi
- Ii-clove zegalikhi
- Itafile 1. i-spoon yeoyile yemifuno
- 140 g yengqolowa ende ende
- 850 ml umhluzi
- 400 g yamathathu enqabileyo
- ityuwa
- umnyama omnyama.
Iibhola zezilwanyana:
- 150 g yenkomo
- Itafile 1. isipuni somgubo
- 1 iqanda
Ukulungiselela:
1. Gcoba i-anyanisi kunye negalikhi uze udibanise kwi-oyile yemifino (10 imizuzu). 2. Yongeza ilayisi, ugxobhoze, gaza 1 iminithi. 3. Phala umhluzi, yongeza utamatisi nge-liquid kwaye upheke imizuzu eyi-15. ITyuwa kunye nepepper. 4. I-egg idibanisa kancane, idibanise nomgubo kunye nenyama eqoshiwe. Ukususela kwisisindo esamkelekileyo sokwenza inyama yezilwanyana, ukunciphisa isobho kunye nokupheka imizuzu emi-5. 5. Isobho esilungele ukuthululela ekusebenzeni iiplate.
Ixesha lokupheka: 35 iminithi.
Ngenye ye-350 kcal
Iiprotheni -19 g, amafutha-i-gram 22, i-carbohydrate -18 amagremu
Cutlets ngamakhowe
Ungabalungiselela kwangaphambili, uze ushushu.
4 izibonelelo zesitya:
- 1 kg yeenkomo etyongwe
- Amaqanda ama-5
- 500 g weefama eziqhambileyo
- 3 anyanisi
- Itafile e-2. ipoyileji yeoyile yemifuno
- ityuwa
- umnyama omnyama
Ukulungiselela:
- Amaqanda ama-4 aphephekile. I-Peel uze unqume ngamnye kwisiqingatha. 2. Ama-mushroom ahlalutye (mhlawumbi angahlambululi!) Kwaye unqumle kwiinqununu ezinkulu. 3. Gaya i-anyanisi. Ukucwiliswa kwetafile 1 kwi-pan yokucima. i-spoonful yeoyile yemifuno kunye nefry ama-mushroom kunye anyanisi. Ixesha kunye neetyuwa kunye nepilisi. 4. Ukushisa i-oven ukuya kwi-180 °. Ukusuka inyama ukuze wenze amancinci amancinci, ubeke amaqanda nama-mushroom ngee-anyanisi kwisiqingatha ngasinye. Qha ga mshelana emaphethelweni ekhekhe uze ubumbe ama-cutlet kunye nokuzaliswa kwangaphakathi. 5. I-baking tray kunye neoli ehleliyo yemifino, faka ii-cutlets uze ugcose iqela elisele. Beka ehovini imizuzu engama-30-40.
Ixesha lokupheka: 25 iminithi.
Ngomnye ukhonza 340 kcal
Iiprotheni - 21 g, amafutha -12 g, i-carbohydrates - 8 g
Ikhekhe lePatato
Ngokuzaliswa kwenyama enqunyiweyo kunye nepilisi elimnandi
I-8 servings of dish:
- 150 amagremu, i-anyanisi kunye nomgubo
- 80 g yebhotela
- Iipodu ezi-3 zepilisi enemibala emininzi
- Itafile e-2. ipofile yeoli yomnquma
- 500 g yenyama etyongwe
- 1 ithisipuni. isipuni seprika yomhlaba
- Amaqanda ama-3
- 150 ml ukhilimu nobisi
- Itafile e-2. iipuni ze-tomato unamathisele
- ityuwa
Ukulungiselela:
1. I-peel iitapile uze ubilise uze uphekwe. Gcoba amanzi uze udibanise amazambane. Yongeza ibhotela, umgubo, ityuwa uze uxoke inhlama. Bese uyifake kwi-mold kunye neengubo ezingenamathela kwaye wenze i-bead. 2. I-pepper pulp uze ucobe i-anyanisi, ioli ye-oli ye-olivini (iminini eyi-10). Gcoba inyama ecoliweyo, ixesha kunye netyuwa kunye ne-paprika. Ukuzaliswa kweziphumo kuhanjiswa kwintlama yamazambane. 3. Hlanganisa amaqanda kunye nekhilimu nobisi. Ngomxube, gcwalisa ukuzaliswa. Bhaka imizuzu engama-40 kwi-200 °. I-pie ephekwe ivumelekile ukupholisa ngokupheleleyo.
Ixesha lokupheka: 60 iminithi.
Kwakhonza omnye, 490 kcal
Iiprotheni - 20 g, amafutha - 35 g, i-carbohydrates - 20 g
Isaladi ye-mushroom nge-garlic sauce
• 1 inkukhu enkulu yenkukhu
• Inhloko yeklabishi ye-1
• I-pod ye-red pepper ebomvu
• i-300 g yamakhowe e-pickled (okhethiweyo aphethwe)
• 300 amagremu weeshizi ezinzima
• ii-clove garlic
• 1 iqanda
• encinci yesardadi, i-1/2 yelisi yamanzi
• 100 g yeoyile yemifuno, ityuwa
• umthunzi omnyama womhlaba
Ukulungiselela:
1. I-flet fillet ibilise emanzini anamanzi (imizuzu engama-15) kwaye uyinqumle kwiifayili kwiindawo ezincinci. 2. Hamba kakuhle iklabishi. I-pulp ye-pepper edibeneyo ibe yinqanaba elincinci. Amakhowe aphonswa kwi-colander kwaye avumele ukucoca amanzi. Sika ishizi zibe ngamabhubhu amancinci. 3. Lungisa i-sauce. Gubha iqanda ngetyuwa kunye ne-mustard, ngokuqhubela phambili ugalele i juliya kunye neoli yezityalo. I-garlic mayeke nge-press, xuba ne-sauce. 4. Izithako zesaladi kwiityuwa, pepper, uthele nge-sauce kunye nokuxuba.
Ixesha lokupheka: 75 iminithi.
Kwesahlulo esinye se-230 kcal
Iiprotheni - 30 g, amafutha -12 g, i-carbohydrates - 9 amagremu
Isaladi yesininzi esiphunga
Iviniga ye-balsam igxininisa indlela yokuncedisa iimveliso ze-marinade.
4 izibonelelo zesitya:
- 500 g yamagqabi amancinci
- Itafile 8. iinqwelo zeoli yeoli
- 1 iqela leparsley
- 1 clove yegalikhi
- 3-4 amaconsi eviniga ye-balsam
- 1/2 ijusi lemon
- ityuwa
- umnyama omnyama
- 1 ipod yeebomvu ebomvu
- 1 lemon
Ukulungiselela:
- Amakhowe athabatha kwaye atyunde zibe ziincinci zincinci. Kwi-pan yokutshisa ukutshisa i-tablespoons ezine yeoli yeoli kunye ne-fry ama-mushroom ahlala evuselela (8-10 iminithi). Susa ekutshiseni kwaye uvumele ukupholisa ngokupheleleyo. Imifino ukuhlela nokugaya. Iigali zivumeleke ngokushicilela. Hlanganisa amakhowe, amayeza kunye nobunzima bomlingo. 2. Lungiselela i-marinade. Hlanganisa ijusi lemon ngeviniga yebhasamu, ityuwa kunye nepepper. Gcoba ioli yeoli yomnquma kunye ne-marinade. Umxube wama-mushroom kunye negalikhi uthele i-marinade kunye nendawo ye-1.5 h kwiqrijini. Hlulela i-chilli ibe yi-halves, susa imbewu, kwaye unqume inyama ibe yimida emincinci. Gxila kuma-mushroom anelwandle kwaye ushiye isidlo kwifriji enye enye imizuzu engama-30. 3. Yinqumle i-lemon ibe yinqumle emincinci. I-Salad yakhonza, ihlotswe ngeetemu ze-lemon kwaye, ukuba ifunwa, iindimba zemifino.
Ixesha lokupheka: 50 iminithi.
Kwesahlulo esinye se-260 kcal
Iiprotheni - 24 g, amafutha - 4 g, i-carbohydrates - 3 g
Amakhowe asele
Ukuphathwa ngokugqibeleleyo kwinkampani encinci.
- 500 g amakhowe amakhulu
- 75 g yebhotela
- 1 i-anyanisi enkulu
- 1 clove yegalikhi
- Iingcezu ezi-3 zesonka esimhlophe
Ukulungiselela:
- Imilenze yamagqabi ihlukaniswe ngokucokisekileyo kwiinqanawa. Yinqumle imilenze, ucobe i-anyanisi uze uyigcine kwi-50 g yebhotela (10 imizuzu). Iiglicci zivumeleke ngokushicilela, iinqununu zesonka ziyaqhekeka. 2. Imilenze ye-mushroom kunye ne-anyanisi, xuba i-garlic kunye neentlanzi zesonka. Isisindo esifumene ukuzalisa iinqayi kunye nokutshintshwa kwifom, ioli kunye neoli. Bhaka imizuzu engama-20 kwi-180 °.
Ixesha lokupheka: 60 iminithi.
Kwesahlulo esinye se-230 kcal
Iiprotheni - 7 g, amafutha -17 g, i-carbohydrates -14 g
Beetroot kunye ne-mushroom Caviar
Icandelo elisebenzayo kwiifama zesaladi.
Kwi-8 servings:
- 600 g ye-beet
- 2 izaqathe
- 1 anyanisi
- Ii-clove zegalikhi
- 1 ithisipuni. i-spoonful yeviniga
- 150 g ye-walnuts ehlutshiwe
- 200 g amakhowe aqotyiweyo
- 500 g yeelayike
- Itafile e-4. ipofile yeoli yomnquma
- 30 g ye-coriander eluhlaza
- ityuwa
- pepper ebomvu yomhlaba
Ukulungiselela:
1. Gxuma kwaye ubheke i-beetroot kwi-grater enkulu. Iinqotyi zithwele kwi-small grater, nqabela i-anyanisi. I-anyanisi kunye neenqholi ezifakwe kwiipunipoyi ze-oli yeoli (imizuzu emi-5), faka iibhotile, uthele iviniga, ugubungele kwaye ujabhele enye imizuzu eyi-15. Emva koko ususe ekushiseni kwaye upholile. 2. Dlula igalikhi ngokushicilela. Sika ii-walnuts. Amakhowe athatywayo ukuze aphonse kwi-colander kwaye, ukuvumela ukuba amanzi aphephe, apheke. Hlanganisa imifuno ethosiwe ngegalikhi, i-walnuts kunye nama-mushroom. Iityuwa, ipepper kunye nexesha kunye neoli yeoli yomnquma. 3. I-Cilantro iqhekeza. Shiya isaladi kwisitya. Kwiphepha ngalinye, faka ietafile ezi-2, iipuni ze-caviar uze ufefe ngemifuno yeselongwe.
Ixesha lokupheka: 30 iminithi.
Ngenye yeenkonzo ezingama-235 kcal
Iiprotheni-8 g, amafutha - 10 g, i-carbohydrates-22 amagremu
Umvuzo "I-autumn"
- 1 inkukhu yenkukhu (malunga nama-150 g)
- 1 apula
- 1/2 ijusi lemon
- 200 g yemifuno
- 30 amagremu we-basil imifuno
- 2 ukhukhamba ezintsha
- 200 g yeeshizi ezinzima
- 150 g amakhowe athobileyo
- 3 iikiti. iipuni zezityalo zeesame.
I-sauce:
- 1 iqanda
- 1 ipiniki yesardadi
- 1/2 ijusi lemon
- 100 g yeoli yemifuno
- ityuwa
Ngaphandle kwesidlo esinomdla?
Ukupheka:
- Iifayili zibilisa ngamanzi anosawoti (imizuzu engama-15) kwaye uthathe ii cubes. Susa umnqweno ovela kwi-apula kunye nembewu, usike ii cubes zibe ngamacube kwaye ufefe ngejisi lemon. Imifuno yesantyambo eselisayo kunye ne-basil ukuhlunga nokugaya. Khaka ukhukhamba zibe ngamabhubhu amancinci. 2. I-Grate ishizi kwi-grater enkulu. Susa ama-mushroom kwi-colander, vumela ukuba amanzi aphephe. 3. Lungisa i-sauce. Imbewu ye-sesame gazinga epeni ngaphandle kwamafutha. Gubha iqanda ngetyuwa kunye ne-mustard, ngokukhawuleza uthele i-lemon juice kunye neoli yemifuno, uze udibanise imbewu ye-same. 4. Zonke izithako ezilungiselelwe zidibeneyo, zixutywe nge-sauce kwaye zifakwe kwisitya sesaladi.
Ixesha lokupheka: 35 iminithi.
Ngomnye ukhonza 270 kcal
Iiprotheni - 12 g, amafutha-9 g-carbohydrates -13 g