Amadallion aneepayari kunye nomtya wesinayi
Ukuhlaziywa kunokunikezwa i-pasta, iizambane ezifihliweyo okanye irayisi ebilisiwe.
4 izibonelelo zesitya:
• Izibophelelo ezine zeenkomo (220 g nganye)
• amaqabunga angama-12
• izipuni ezintathu zebhotela
• Iingcezu ezine ze-ham
• 100 g yeembotyi ezinobumba obuhlaza kunye obuluhlaza
• 2 amapheya
• 1 ithisipuni. lwesinaphi
• itafile e-4. iipuni zewayini iviniga
• itafile e-2. ipofile yeoli yomnquma
• ityuwa
• 100 amagremu weelayiki
• umthunzi omnyama womhlaba
Ukushisa i-oven ukuya kwi-100 °. Geza inyama uze uyomise. Gcoba amaqabunga, qhawula amanzi. Isiqwenga ngasinye senyama sisongeza isiqingatha samaqabunga ama-3 e-sage kwaye ubophe intambo. Ghee ibhotela edibeneyo epanini yokucoca kunye ne-fry idiallions imizuzu emibili kwicala ngalinye. Emva koko faka inyama, yifake kwi-foil uze uyibeke ehovini imizuzu eyi-15-20. Okwangoku, iimbotyi ziyakulungiswa kwaye ziliswe ngamanzi anosawoti imizuzu eyi-8-12. Yifake kwi-sieve, cwina ngamanzi uze uyivumele. Shiya i-lettuce, uhlambe kwaye ume. Ipear iipereyi kwaye, ukususa intloko, uthathe iinqununu. I-Mustard ihlanjululwe iipuniji ezi-2 zamanzi, xuba iviniga kunye neoli yeoli. ITyuwa kunye nepepper. Zonke izithako zomxube weladi kwaye uthele phezu kokugqoka. Susa ama-medallions kwi-oven, susa i-foil uze ufake inyama kwiiplate. ITyuwa kunye nepilisi ukula. Ukubeka itafile kunye nesaladi kunye neengcezu zesiguette esitsha. Isitya sinokuhlobisa ngamaphephancwadi.
Isobho sobomvu nephuzi
Yasebenza kwiitya.
4 izibonelelo zesitya:
• ii-pods ezine-red pepper and yellow
• 1 anyanisi
• I-clove yegalikhi
• Iipunipoli ezi-2 zeoli yemifuno
• 600 ml yemifuno yemifuno
• itafile e-2. iipuni ze juisi
• ityuwa
• umthunzi omnyama womhlaba
• I-pinki e-1
• iifrigi zesinti
Grill i-oven ukuya kuma-250 °. Sika iipilisi kwisiqingatha kwaye, emva kokususa imbewu, zibeke phantsi kwi-tray baking. Bhaka phantsi kwe-grill imizuzu eyi-10. Vumela ukupholisa. I-anyanisi kunye negalikhi. Iipropele zisusa i-peel kwaye zihlukaniswe ngokwahlukileyo kwaye ziphuzi zibe yimichilo. Kwizintambo zombini, i-tafile ye-1 yokushisa, i-spoonful yeoli kunye ne-Fry kwisiqingatha ngasinye se-anyanisi kunye negalikhi imizuzu emithathu. Emva koko faka iipilisi eziphuzi nebomvu kwii-saucepans ezahlukeneyo, umzuzu we-5. Dlulela kwi-300 ml yomhluzi, itafile e-1, i-spoon juice ijusi kunye ne-10 min min. Yenza iindidi ezi-2 zeetayibisi ezifihliweyo. Iityuwa, ipepper kunye nexesha kunye noshukela. Beka i-2 h kubanda. Emva koko uthule phezu kweesitya kwaye uhobise nge-mint.
Ukulungiselela: 40 iminithi.
Kwi-1 ikhonza i-kcal 200, i-7 g yeprotheni, i-8 g yeoli, i-20 g ye-carbohydrates
I-white chocolate
Ilungiselelwe ngewayini elimhlophe.
4 izibonelelo zesitya:
• 10 g yegelatin
• 150 g ye tsholethi emhlophe
• i-200 g ukhilimu
• 170 g iswekile
• I-pinch 1 ye-vanillin
• 400 ml yewayini emhlophe
• i-400 g yeebhilikri, i-100 ml yejusi le-orange
• ijusi ye-1 lemon
Geza i-gelatin. I tshokolethi ukuphula. Iibilisa zesikhumba, zongeza i-50 g iswekile kunye ne-vanillin. Thela kwi-300 ml yewayini uze ufike esibilweni. Ngomxube oshushu, qhawula i-gelatin ecinezelweyo. Emva koko uzoncibilikisa ithokoleta. Vumela ukupholisa. Dlulela kwiibumba kwaye ubeke iiyure ezingama-3 kubanda. Sika ii-apricot kwiindawo zokuhlala. Kwipuphu, yenza i-caramelize ngefuthe i-120 g iswekile kude kube mnyama. Phala i-100 ml yamanzi, i-orange kunye nejisi lemon. Beka ii-apricot kwaye upheke imizuzu eyi-10. Yinyani. I-crème ye-molds kufuneka iguqulwe kwi-plate kwaye ibanjwe kunye nama-apricot kwisiraphu.
Isaladi yezithelo kunye ne yogurt
4 izibonelelo zesitya:
• phezu kweqoqo elincinci lamagilebhisi aluhlaza kunye namnyama
• 1 kiwi
• 2 amapheya
• ii-peaches
• Iimbalwa zeepomegranate
• Itafile e-1. i-spoonful ye honey honey
• 150 amagremu egour
Iidiliya zamagilebhisi kufuneka zihlanjululwe kakuhle ngamanzi asebenzayo, zivumele ukuba zicime kwaye zihlukanise amajikijolo avela kumahlumela. Amapheya kunye neeperesi zinqunywe kwiinqununu. I-Kiwi ihlambuluke kwaye inqunyulwe kwiingclu. Ivela kwikharharnate khetha inkozo. Hlanganisa zonke iziqhamo. Hlanganisa i-yogurt ngobusi kunye nokubetha kancinci. Ixesha le-saladi, udibanise kwaye usasaze kwii-vases. Ukuvuthwa phantsi kwelanga elifudumeleyo imifino ayifani naluphi na ukuthelekiswa kunye ne-greenhouse, ngoko ngoku ixesha lokunandipha ukunambitheka okungaqhelekanga kunye nephunga
Utamatisi ngelayisi kunye neelentile
4 izibonelelo zesitya:
• 100 amagremu atyebile irayisi
• 100 amagremu ezibomvu lentile
• ityuwa lolwandle
• 4 iitamatisi ezinkulu
• 8-10 amaqabunga e-basil
• umthunzi omnyama womhlaba
• 125 ml yemifuno yemifuno
• i-200 ml ye-ukhilimu omuncu
• ii-pey peas zepenki
I-riyile ibilise emanzini anosawoti, njengoko kuboniswe kwiphakheji, de kube yimizuzu ekulungele. Beka iilenti ezibomvu kwaye upheke zonke ndawonye enye imizuzu eyi-8-10. Ukushisa i-ovini ukuya kuma-200 °. Gcoba utamatisi, wome kakhulu ngophawu lwephepha, nqunqa phezulu ngefomu "ye-caps" kunye ne-teaspoon ukukhupha inyama kunye nembewu. Ukuhlamba i-Leaf basil, gxobhoza amanzi, unqumle amaqabunga kwaye uqhekeke kakuhle. I-riam eramed nge-lentils kwaye uhlanjwe ngamanzi abandayo kwaye uvumeleke. Hlanganisa amaqabunga e-basil aqingqiweyo. ITyuwa kunye nepilisi ukula. Ukuzaliswa okuzaliswayo kukuzalisa utamatisi kwaye uzifake kwi-mold. Iifomati zimboza nge "caps", uthele kumhluzi wemifuno. Bhaka kwihhavini imizuzu eyi-12-15. I-ukhilimu omuncu ngetyuwa, umpompo omnyama omhlaba kunye neeperesi zepenki. Khonza ngeetamatato ezifakwe kwi-grill inyama kunye newayini ebomvu.
Ukulungiselela: 25 imizuzu.
Kwi-1 servings 330 khalori, 13 g weeprotheni, 11 g weenqatha, 44 g we-carbohydrate
I-spaghetti enobuciko kunye ne-anchovies
4 izibonelelo zesitya:
• 500 g yamatamatisi
• ii-clove garlic
• Izibophelelo ezingama-6
• I-pod ye-pepper yamashiyi omisiwe
• Itafile ezine, iipuni zeoli yeoli
• 100 ml yewayini ebomvu
• 400 g ye spaghetti
• ityuwa
• 80 g yeminqumo
• iipunipoyi ezine ze-capers
• umthunzi omnyama womhlaba
Utamatisi ukunciphisa imizuzwana engama-30. ngamanzi abilayo, uze ufumane umsindo kwaye ubeke kwi-colander. Isangqa ngamanzi abandayo kwaye, ukususa i-peel kunye nembewu, yinqumle inyama kwiibhubhu ezincinci. Iiglicci zicocekile kwaye zicande. Gweba kakuhle i-anchovies. I-pepper yipilisi eyomileyo idibanisa kakuhle, xuba kunye nama-anchovies kunye negalikhi. Kwi-pan yokucima, ioli yamafutha omnquma, ubeke umxube obangelwayo kunye nefry ngokuqhubela phambili imizuzu emithathu. Emva koko faka utamatisi oqoshiwe kwaye uthele ngewayini elibomvu. Yima ngaphantsi kwesiqhekeza ngokufudumala kwe-10-15 imizuzu. I-spaghetti ibilise emanzini anosawoti imizuzu eyi-10, ilahlwe kwi-colander kwaye uvumele ukucoca amanzi. I-Olive idibanise ngokukhawuleza kwaye yongeza kwi-sauce ephumela kunye ne-capers. Gcoba, ityuwa kunye nepepper. I-spaghetti edibeneyo kunye ne-sauce kwaye isebenze ngokukhawuleza. Ngaphezulu, ungafafaza ushizi osikiweyo kwi-grater enkulu.
Ukulungiselela: 20 imizuzu.
Kwinqanaba elingu-530 kcal. 15 g yeprotheni, 15 g weenqatha, i-79 g ye-carbohydrates
Ukugcoba inyama kunye netamatato
4 izibonelelo zesitya:
• ii-steaks ezine (100 g nganye)
• itafile e-2. ipoyileji yeoyile yemifuno
• 50 g ye-arugula
• ii-4 zeesonka zesonka
• i-50 gram ye-tomato ketchup kunye ne-mayonnaise
• 3 utamatisi
Ukushisa i-ovini ukuya kuma-200 °. Geza ii-steaks ngamanzi abandayo kwaye uphelele kakuhle kwiphilisi yephepha. Kwi-pan yokucima, ukutshisa ioli yefuno, faka i-steaks kunye nefry kwimitha emi-2-3 kwicala ngalinye. Emva koko ususe kwi-pan yokucoca, bhoca kwi-foil kunye nendawo kwindawo efudumeleyo. I-Rukkola ihlambe ngokucophelela, ihlambulule ngamanzi abandayo abandayo, gxobhoza amanzi kwaye umile kwiphilisi yephepha. Isonka sesinambuzane esibomvu kwi-toaster kunye nesitya sokupheka. Ngaphezulu, beka i-raccoon kwaye uyibeke phezu kwe-steak. I-mayonnaise ixutywe kunye ne-tomato ketchup kwaye idibanise le nyama ye-sauce. Gcoba utamatisi, cuma kakuhle kunye netheyile yephepha uze uthinte ngasinye kwisiqingatha. Imbewu isuswa kakuhle. Beka ihafu yesantato kwi-toasts kunye nenyama. Sika ii-halves eziseleyo zibe ngama-cubes amancinci uze ufefe i-toast ngaphezulu. Ifomu ngeesantikeki zifakwe kwihovini uze ubhake imizuzu eyi-18-20. Ukukhonza kwitafile ngohlobo olushushu.
Ukulungiselela: 25 imizuzu.
Ku-1 ukhonza i-340 kcal, i-26 g yeprotheni, i-18 g yeoli, i-19 g ye-carbohydrate
I-pizza kunye neetamatisi ze-cherry
4 izibonelelo zesitya:
• 250 g yomgubo
• 300 ml yeoli yeoli
• 1 iqanda
• i-400 g yeetamatisi ezi-cherry
• ii-clove ezine-garlic
• umthunzi omnyama womhlaba
• ityuwa
Phakamisa umgubo ngetyuwa. I-egg ihlaziza encinci. Yongeza iipunipoli ezili-10 kumgubo kunye netyuwa. i-oyile yeoli yomnquma, iqanda elibethiwe, ukuba kuyimfuneko, uthele amanzi amancinci, uxoke inhlama uze ushiye ihora eli-1 kwiqondo lokushisa. Ukushisa i-ovini ukuya kwi-220 °. Gcoba utamatisi, womelele kwiphilisi yephepha uze unqande isiqhamo ngasinye kwisiqingatha. I-peel igalikhi kwaye uyigwebe ngokukhawuleza. Kwifestile yokucima ubushushu beetafile ezine. ioli yeoli kunye ne-garlic gazinga 2 imizuzu. Yenza u-30 cm wegrisi yegrisi kunye nayiphi na inqatha, ufefe ityuwa kunye nompompo omnyama. Beka i-half half cherry cherry kwiinqununu phezulu. Phula phezu kweoli yeoli yomnquma. Isiqhamo sigqityiweyo kwisalathiso esincinci kwaye sigqoke iitamatisi ezinomsila. Gcoba ioli yeoli yomnqophiso kwaye usele ehovini. Bhaka imizuzu engama-25. Ukulungele i-pizza ukuvumela ukupholisa, kwaye ngokukhawuleza ujikeleze ukusuka kwimilo ukuya kwisitya esikhulu. Unokuzihobisa ngemifuno.
Isobho seTatato "I-Vostok" kunye neententili, i-pepper kunye ne-pepper e-sweet
4 izibonelelo zesitya:
• 500 g yamatamatisi
• I-pod ye-red pepper
• ii-clove garlic
• Itafile e-1. iipuni yeoli yeoli
• 500 ml yemifuno yemifuno
• 70 g yomzala
• I-pod ye-pepper e-green sweet
• 150 amagremu wee-lentils ezibomvu zangoko
• ityuwa
• umthunzi omnyama womhlaba
• Itafile e-1. iparsley eqoshiwe
Utamatisi wehlisa imizuzwana engama-30 abilayo ngamanzi abilayo, ubetha ngamanzi abandayo kwaye, ukukhupha i-cuticle, uthathe iikhabhi. Ipilisi ye-Chili, emva kokususa imbewu kunye nokuhlambulula ngamanzi, ihlulwe ngokukhawuleza. I-anyanisi kunye negalikhi kufuneka zihlanjululwe kwaye zihlanjwe kakuhle. Kwi-pan ye-sauté, i-oyile yokushisa kunye ne-anyanisi ye-fry kunye negalikhi imizuzu emithathu. Yongeza utamatisi, uthele umhluzi uze upheke imizuzu eyi-10. Hlaba utamatisi ngemfoloko. Lungiselela umzala. I-sweet pepper, ukususa imbewu kunye neentlanzi, uthathe imichilo kwaye ungeze kwi-soup ngeententili. Bilisa enye imizuzu eyi-10. Yongeza isobho kwaye ufefe ngeparsley.
Ukulungiselela: 25 imizuzu.
Ngenye ye-250 kcal, 12 g yeprotheni, 5 g yeenqatha, 37 g ye-carbohydrates
Isidlo kunye nama-dumplings
Inqabileyo, inentliziyo enomdla kakhulu!
4 izibonelelo zesitya:
• 1 kg yeetamatato
• 2 anyanisi
• itafile e-6. iinqwelo zeoli yeoli
• Itafile e-1. i-spoonful of paste
• 400 ml yemifuno yemifuno
• ityuwa
• umthunzi omnyama womhlaba
• 1/2 ithisipuni. iipuni zeeshukela
• ii-2 zeesonka zesonka
• itafile e-5. izipuni ze-ukhilimu
• i-500 g yenyama etyongwe
• 1 iqanda
• 1 ithisipuni. isipuni semifuno enomileyo
• 1 ithisipuni. iipuni ze-lemon ezidyiweyo
• iifrigi zeparsley nedill
Pullet iitamatisi zibe ngamacube. I-anyanisi kunye negalikhi. Esipokeni, shuthuma itafile e-4. Spoon ibhotela kunye ne-fry i-anyanisi kunye nesiqingatha segarlic 3 iminithi. Gquba kwi-tomato unamathisele. Yongeza iitamatisi uze uthele umhluzi. Iityuwa, ipepper kunye nexesha kunye noshukela. Pheka imizuzu engama-20. Isonka sincwilise kwi-ukhilimu, uze udibanise kunye nenyama, iqanda, i-garlic ehleliyo, izityalo ezomileyo kunye ne-zest. ITyuwa kunye nepepper. Yenza iibhola ezincinci uze uzifake kwietafile ezi-2. iifuni zeoli. I-Parsley, i-fennel yahlula ngamahlumela amancinci. Kwisobho ebeka kwi-meatball, ufafaze iparsley kunye nedill.
Ukulungiselela: 30 imizuzu.
Kwinqanaba elingu-620 kcal, iigramu ezingama-31 zeeprotheni, i-47 grams yeenqatha, i-18 gram ye-carbohydrates
Utamatisi ngeetraflastile
Lulungiswe ngemizuzu!
4 izibonelelo zesitya:
• 12 utamatisi
• iifrigi ezinomsoco onomsila (rosemary, thyme, sage)
• 100 ml yemhluzi yemifuno
• ii-tortillas ezintsha
• itafile e-2. ipofile yeoli yomnquma
• ityuwa
• ipepper, ushizi
Ukushisa i-ovini ukuya kuma-200 °. Utamatisi ukunciphisa ama-30 emanzini abilayo, ubeke nge-whisk ibe yi-colander, udlulise amanzi abandayo, udibanise uze ususe isinamathiselo sesiqu. Iifumba zihlambulula ngamanzi abandayo kwaye zome kakuhle kwiphilisi yephepha. Utamatisi, kunye nemifuno, ifake kwifomu enye efanelekileyo yokubhaka okanye kwizigaba ezine. Thela umhluzi wemifuno uze uyibeke ehovini imizuzu eyi-15. Ekupheleni kokubhaka, faka ikhekhe leoli yeoli ephoyinjini kwaye uyibuyisele ehovini ukwenzela ukuba ibomvu. Utyuwa utamatisi, pepper uze ufefe ngeeshizi.
Ukulungiselela: imizuzu engama-45.