Irayisi zasendle kunye nama-crranberries omisiwe
Kwi-2 servings:
1) iikomityi ezintathu zeerayisi zasendle
2) 1 tsp. ioli yeoli
3) iikomityi ezine zeekroti
4) Iikomityi ezine zityhutyhulwa
5) 1 i-clove yegalikhi
6) 2 tsp. thyme omisiwe
7) Iikomityi ezine ze-crranberries ezomileyo
8) 1 inkomishi yenkukhu yenkukhu ngaphandle kwetyuwa
Ukupheka:
Geza irayisi phantsi komlambo wamanzi abandayo kwaye ubeke isitya ngaphandle. Emva koko ucofeze ioli yeoli yomnqophiso. Yongeza i-anyanisi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi kunye negalikhi kwaye udlule kude imifuno ithambile (imizuzu emi-5-7). Yongeza i-thyme, i-cranberries eyomileyo uze uthule imifuno enomhluzi. Yongeza irayisi kubo kwaye upheke ubushushu obude malunga nemizuzu engama-30. Kwingxenye enye (1.5 iikomityi zerayisi): 465 kcal, 34 g yeprotheni, i-9 g yeenqatha, i-57-carbohydrate, i-5 g ye-fiber, i-55 mg ye-calcium.
I-Egg Frittata enezilwanyana zaselwandle
1) amaqanda ama-8
2) 1.5 tsp. ibhotela
3) 1 i-zucchini, uthathe ubude obude kwaye ucoce
4) 1 anyanisi ekhishwe
5) 1 i-curry seasoning sachet
6) 170 g ye-shrimp ehlutshiwe
7) 2 iikomityi zetamatisi ezinomsila
8) 1 i-parsley
9) i-pinch ye-paprika
10) ityuwa, ipepper ukula
Ukupheka:
Yilungisa i-oven ukuya kwi-180C. Hayiza i-spoon yebhotela kwiphaka yokucoca efanelekileyo yokusetyenziswa kwi-oven. Ukubetha amaqanda kwisitya ngefoloko. Yongeza kubo iziqwenga zucchini, anyanisi, i-curry. Dlulisa umxube kwiphaka yefrying, phezulu kunye neetatayi, iparsley, imfucu. Ngcolisa i-paprika. Bhaka kwihhavini imizuzu eyi-10-12, okanye kude kube nomxube weqanda ngokuphindwe kabini. Ukusuka ngentla ngcibilike inxalenye yebhotela, ufefe ityuwa kunye nepilisi. Sika i-frittata kwiingcezu ezi-4 uze usebenze ushushu. Kwesahlulo esinye: 283 kcal, 33 g yeeprotheni, 13 g weenqatha, 8 g we-carbohydrates, 2 g yefiber.
Isaladi yeegg
1) 3 amaqanda amakhulu
2) 1 ingcambu ye-celery
3) 1 tbsp. l. i-parsley
4) 1h. l. Lwesinaphi seDijon
5) 1 tbsp. l. iifalal of almonds
6) i-pinch yepilisi yomhlaba omnyama
7) i-lavash elincinci
Ukupheka:
Faka amaqanda epanini, uwathulule ngamanzi, ufike kwi-thumba uphinde upheke imizuzu engama-8 phezu kobushushu obuphakathi. Pheka amaqanda uze uphole. Susa izikhupha ezi zimbini. Elinye iqanda kunye ne-squirrels ezi-2 zifakwa kwisitya. Yicande ngefoloko. Yongeza i-celery, i-parsley, isardard, i-almond blossom, pepper kwaye udibanise kakuhle. Khonza kwi-plate okanye, ukuba unqwenela, bhinqa kwi-lavash.
Gaspacho
1) 500 g yeetamatato ezivuthiweyo
2) 1.5 iikomityi zekhukhamba eqoshiwe
3) 2 iikomityi zebhendi ezibomvu ezibomvu
4) 2 iikomityi zeeparsley
5) 1 tsp. cumin
6) 1 tsp. ityuwa
7) 1h. l. i viniga
8) 1 tsp. nobusi
9) 2 tsp. ijusi lemon
10) 1 tbsp. l. ioli yeoli
11) i-cayenne ipilisi ukuze uyitye
Ukupheka:
Susa umnqweno weeitamatayi uze uwaqhekeke kwiinqununu ezinkulu. Beka utamatisi kunye nezinye izithako (ngaphandle kwephepha le-cayenne) kwi-blender okanye udibanise uze utshiswe uze udibene. Thela kwiiplate kwaye, ukuba kuyimfuneko, yongeza i-cayenne pepper. Kwinkonzo enye (1 indebe): 71 kcal, 4 g iprotheni, 4 g i-fat (malunga ne-1 g i-saturated), i-9 g ye-carbohydrate, i-2 g i-fiber, i-31 mg ye-calcium.
Izinkukhu zinyama kunye nembewu yesesame
1) 1 tsp. i-mayy mayonnaise
2) 1 tsp. Lwesinaphi seDijon
3) 4 tsp. i-turmeric
4) 4 tsp. lwamanzi
5) iziqwenga ezine-120 zeenkukhu ngaphandle kwesikhumba (ngamnye uthathe kwiinqwelo ezine)
6) 4 tbsp. l. Imbewu emnyama kunye nemhlophe yeesame
I-sauce:
1) Iikomityi ezine zebhanti ezingenasiphunga
2) iikomityi ezine zamanzi
3) 2 tsp. ijusi
4) 1 tbsp. l. i-sau sauce
5) 2 tsp. lime peel
6) 2 tsp. izityalo ezinomileyo
7) 2 tsp. ginger
8) 2 tsp. pepper
9) 2 tsp. igalikhi
Ukupheka:
Lungisa i-marinade: kwisitya esincinci, hlanganisa i-soy sauce, isardard, amanzi kunye ne-turmeric. Beka iinxalenye zeenkukhu kumxube uze ushiye iyure. Emva kwexesha, thabatha inkukhu, yomeke kwaye yenzele imbewu yeesame. Ukushisa i-oven ukuya kwi-180C. Beka inkukhu kwi-tray yokubhaka uze ubhaka nge-12-15 imizuzu. Lungisa i-sauce: hlabanisa zonke izithako kwi-blender kude kube lula. Thele inkukhu. Kwesahlulo esinye: 191 kcal, 26 g yeprotheni, 10 g weenqatha, 4 g ye-carbohydrate, 30 mg ye-calcium.
Imilambo ye-Orange kunye nama-alimondi
1) 2 iikomityi ze-almond ezigwele
2) 2 iikomityi zeeshukela ezipompo
3) 1 tsp. umgubo
4) 1 iqanda elimhlophe
5) i-pinch ityuwa
6) 3 tbsp. l. ushukela ogqithisiweyo
7) iinqunithi zemibala yeelunki
8) 4 tsp. i-orange extract
9) Iikomityhi ezintathu zeebhilikiti ezikhutshwe nge-sugar content ephantsi
Ukupheka:
Ukushisa i-ovini ukuya kwi-150C. Beka iphepha lokutshitshana kwi-tray baking. Beka amanqatha, ushukela ocoliweyo kunye nomgubo kwi-blender okanye udibanise uze ucobe ukwenzela ukuba amanqwanqwa abe yimpuphu (malunga nemizuzwana engama-15-30). Kwisitya esikhulu, gubungela abamhlophe beqanda kunye nomxube, wongeze iityuwa uze uqhubeke udibanisa uze udibanise. Emva koko faka ishukela kwaye uqhubeke utshaya kwakhona, ngokukongeza udibanise umxube we-ushukela otyongwe kunye namantongomane, kunye ne-orange peel kwaye ukhuphe. Ukubetha ubunzima kwilizwe apho lingenza i-meringue. Beka i-meringue (iibhola ze-2.5 cm) kwi-tray yokubhaka kwaye ubhaka kwi-ovini kwishushu ephakathi kwemizuzu engama-25. Emva koko pha kamisa iqondo lokushisa phezulu kwaye ubhake enye ihambe. Susa kwi-oven kunye nefriji. I-Merengi ingagcinwa kwisitya sokungena kwi-week yeveki. Thatha iqhekeza le-apricot ekhatywayo, ubeke kwicala elincinci lenye ye-meringue uze ucinezele umgca we-convex. Ikhekhe ilungile - unokukhonza kwitafile. Kwinqwelwana enye: i-55 kcal, i-1 g yeeprotheni, i-2 g yeoli, i-7 g ye-carbohydrate, i-1 g ye-fiber, i-12 mg ye-calcium, ngaphantsi kwe-1 mg yensimbi, i-13 mg ye-sodium. Siziqhenkceza izitya zethu ezimnandi zeetafile, kwaye siyathemba ukuba ziya kuza kukuthanda kwakho.
Bon appetit!