I-Cream-soup ye ithanga
Wayekhonza nge-toast ekhuni.
4 izibonelelo zesitya:
• 500 g we-pulp pulp
• 1 anyanisi
• itafile e-2. ipoyileji yeoyile yemifuno
• 700 ml yenkomo yenkomo
• ityuwa
• umthunzi omnyama womhlaba
• Iqabunga eli-1
• ii-4 zeesonka zesonka
• itafile e-2. ibhotela
• I-clove yegalikhi
• 200 ml yobisi
• Igrated nutmeg
• i-3 teaspoonful. iipuni zeoli yompu
• itafile e-4. iipunipoon ukhilimu omuncu
Inyama yempuphu igalelwe iikhabhi. I-onion ikhasi uze ucobe. Esikhatyeni, sitshisa i-oyile yemifuno uze uthobe i-anyanisi imizuzu emi-2. Faka iimpu kunye ne-simmer enye imizuzu emithathu. Phala umhluzi, yongeza iqabunga laso uze upheke imizuzu engama-20. Iinqununu zesonka zinqunywe kwiikhabhi. I-peel igalikhi kwaye udlule kwi-press. Kwisitya sokutshisa ukutshisa ibhotela kwaye wongeze igarlic. Fry cubes of bread. Susa amaqabunga e-bay ukusuka kwisobho ukuze wenze ip Yongeza ubisi uze ube ngamathumba, ngexesha. Thela ioli yamatope. Umsila ukukhonza ushushu ngama-croutons, ukongeza i-spoonful cream.
Ukulungiselela: 45 iminithi.
Kwinqanaba elingu-440 kcal, i-8 g yeprotheni, i-35 g yeenqatha, i-24 g ye-carbohydrates
I-Pea isobho ngeempompo
I-bacon yokubhema inika i-piquancy ekhethekileyo.
4 izibonelelo zesitya:
• i-200 g yeepayi
• Iimitha ezimbini zokubhema
• 1 anyanisi
• I-clove yegalikhi
• Itafile e-1. i-spoonful ibhotela
• Iqabunga eli-1
• 600 ml umhluzi
• 400 g yenyama yamatope, ityuwa
• umthunzi omnyama womhlaba
Iifama zijikiweyo emanzini abandayo imizuzu engama-30. Isiqendu ngasinye se-brisket sinqunywe kwisiqingatha. I-peel anyanisi kwaye udibanise kakuhle. I-peel igalikhi kwaye uyigwebe ngokukhawuleza. Kwi-pan ye-sauté, bhathele ibhotela, gcoba u-anyanisi kwaye ube mnyama kakhulu. Yongeza igarliki kwaye ucoce ndawonye yonke imizuzu engama-2. I-peel i-peas kwi-sieve uze unyule umbane. Kwipeni yokucoca kunye ne-anyanisi kunye negarliki bayibeka iipayi, iqabunga le-brisket kunye ne-brisket, uthele i-200 ml yomhluzi, ulethe emathunjini uze upheke imizuzu engama-40 phantsi kwesiqhekeza. Kancinci uthule kwi-400 ml yomhluzi. I-pumpp pulp cut into cubes, engeza kwisobho kwaye upheke enye imizuzu engama-20. Ixesha.
Ukulungiselela: 1 h 10 iminithi.
Kwinqanaba elingu-685 kcal, i-20 g yeeprotheni, i-53 g yeoli, i-27 g ye-carbohydrates
Ukutya kwezilwanyana kunye nompu
Kwi-sauce yewayini.
4 izibonelelo zesitya:
• 500 grams of goulash
• 300 g yeenyama yenkukhu
• 2 i-anyanisi ebomvu
• ii-clove garlic
• itafile e-4. ipoyileji yeoyile yemifuno
• ityuwa
• umthunzi omnyama womhlaba
• 200 ml yewayini ebomvu
• 250 ml umhluzi
• Itafile e-1. i-spoonful of paste
• ii-tuber tubers 2
• ama-sprougs amahlanu emifuno emitsha
I-Peel litate, uhlambe uze uthathe ii cubes. Inyama yempuphu iyanqunyulwa ngamagumbi. I-anyanisi ye-peel kunye negalikhi kwaye ucoce ngokukhawuleza. Ukufudumala i-oyile yemifuno kwipuphu kwaye ufune inyama kakuhle kumacala onke. Yongeza u-anyanisi ngegalikhi kwaye ungabonakali mnyama, uze ufake amazambane kunye neengqungquthela. Hlanganisa unamathelisi omdaka, umdaka, uthele iwayini nomhluzi. Iityuwa, i-pepper, ubeke imifino kunye ne-stew 2 iiyure, uvuselele ngamanye amaxesha. Ukuba kuyimfuneko, yongeza amanzi. Isidlo esiphelile kwakhona kwakhona ityuwa kunye nepilisi, ufafaze imifuno etyongwe.
Ukulungiselela: 45 iminithi.
Kwinqanaba elingu-440 kcal, i-8 g yeprotheni, i-35 g yeenqatha, i-24 g ye-carbohydrates
Imilenze yenkukhu eneempompo
Zama ukulungiselela eBrazil!
4 izibonelelo zesitya:
• 4 imilenze yenkukhu
• 500 g we-pulp pulp
• 1 anyanisi
• itafile e-3. ipoyileji yeoyile yemifuno
• ityuwa
• umthunzi omnyama womhlaba
• I-200 ml yenqatha yenkukhu
• Itafile e-1. i-spoonful honey
• Itafile e-1. isipuni sejisi lemon
• I-pinch ye-chili yomhlaba
• Itafile e-1. iparsley eqoshiwe
• 40 g yeminquma ekhuniweyo
Ukushisa i-ovini ukuya kwi-180 °. Imilenze yenkukhu ihlambulukile, yomiswe kwaye igalelwe ngokubambisana kwisiqingatha. Inyama yempuphu igalelwe iikhabhi. I-peel anyanisi kwaye udibanise kakuhle. Dlulela epanini 1 itafile. iipuni yeoyile yemifino, ubeke imilenze yenkukhu kunye no-anyanisi ngamathanga, ityuwa, i-pepper, uthele i-150 ml yamanzi uze ubeke ehovini imizuzu engama-25. Yongeza ngokukhawuleza umhluzi uze uphendule imilenze. Inyosi ixutywe nejisi lemon, i-chili kunye neparsley. Esikwisitopu faka imifuno, uxoke imilenze kunye ne-marinade eyenza ubeke yonke into ehovini enye imizuzu eyi-10. Wagqiba isidlo kwakhona kwakhona.
Ukulungiselela: 45 iminithi.
Kwingxenye e-440 kcal, 8 g yeeprotheni. 35 g fat, 24 g i-carbohydrates
Ikhefu "Ihlathi"
Ukulungelelanisa kakhulu!
I-8 servings of dish:
• 300 g e-hazelnuts ecacileyo
• 150 g ibhotela
• i-200 g yeswekile egcotyiweyo
• amaqanda amane
350 g yomgubo
• I-1/2 isikhwama se powder baking
• i-pinch ye-vanilla ishukela
• 100 g yeshukela elenziwe ngophuli
Amantongomane gaza kude kube yigolide epanini ngaphandle kokongeza ioli. Vumela ukupholisa, ubeke eceleni ukuze uhlobise. Yeka ioli kwiqondo lokushisa elingaphakathi kwemizuzu engama-30, uze utshiswe ngomxube, ngokukongeza ukongeza ushukela. Ukushisa i-ovini ukuya kwi-180 °. Ukwahlula amaqanda abamhlophe kwi-yolk kwaye uwafake esiqandisini. Yongeza i-yolk to ibhotela kunye noshukela uze ugubungele yonke into. Phakamisa umgubo kunye ne-baking powder kunye ne-vanilla ishukela, kunye ne-yolk mass. Amaqanda abamhlophe ukubetha, gxiba inhlama ebangelwayo kwaye udibanise ngokukhawuleza. Ingca ifakwe kwifomu ifakelwe ngamanqatha. Beka ehovini uze ubhaka nge 40-50 imizuzu. Emva koko ugqoke i-grate uze uvumele ukupholisa. I-powder powder iphele itafile e-1. i-spoonful yamanzi (unokongeza utywala oluncinane), ugxobhoze uphinde uthele ikhekhe. Zihombise ngamantongomane.
Isonka esithamba
Isisombululo esilula kwinkampani enkulu.
4 izibonelelo zesitya:
• 100 g yesonka esimhlophe
• 3 anyanisi
• ii-clove garlic
• 50 g yebhekoni
• 800 g yokudla inyama
• amaqanda ama-2
• 1 ithisipuni. lwesinaphi
• 1 ithisipuni. i-spoonful leaf leaves
• izambatho zesonka
• ityuwa
• umthunzi omnyama womhlaba
• 250 g yamatamatisi othandekayo
• amaqabunga 10-12 e-basil
Ukushisa i-ovini ukuya kuma-200 °. Ukusuka kwisonka unqunyulwe yonke i-crusts, cwina kwixabiso elincinci lamanzi abandayo. I-anyanisi ye-peel kunye negalikhi, nqabisa kakuhle. I-bacon yinqumle kwiibhubhu ezincinci. Isonka sidibanisa kwaye sidibanise inyama eqoshiwe, anyanisi, igalikhi kunye nebhekoni. Amaqanda atshaywe ngeardard, faka amaqabunga e-thyme uze udibanise nomzimba otyongwe. Ukuze wenze ukugxinwa kuninzi kunene, kongeza amancinci. Ixesha kunye neetyuwa kunye nompompo omnyama omtsha ukula. Ifomu elincinci lokubhaka lidibene ne-aluminium foil kwaye ikhuphe i-mince. Ukubeka kwiimigodi ezingama-50 kwi-oven. Geza utamatisi kwaye ume. Ukusasaza kwisonka se-inyama ngokukhawuleza ufefe ityuwa kunye nompompo omnyama. Bhaka kwihovini enye imizuzu eyi-10. Amaqabunga aseBasil anqunyulwa. Thatha isonka ephuma ehovini uze uyibeke kwisitya. Susa ifayile. Nciphisa isonka kunye ne-basil.
Ukulungiselela: 1 h 25 min.
ZaseTurkey zezilwanyana
Kwi-tomato sauce nge-mozzarella ushizi.
Kwi-4 servings:
• 1 anyanisi
• I-clove yegalikhi
• i-500 g ye-turkey fillet okanye inyama exutywayo
• 50 g ukhilimu omuncu
• Itafile e-1. i-ketchup spoon
• 1 iqanda
• itafile e-2. iipuni zeentlanzi
• itafile e-2. iipuni ze-parsley okanye i-dill
• ityuwa
• umthunzi omnyama womhlaba
• itafile e-3. ipofile yeoli yomnquma
• itafile e-2. ipoyijion tomato unamathela
• I-850 g yamathathu omnatha
• 125 g ye-mozzarella ushizi
I-peel anyanisi kwaye udibanise kakuhle. Iiglicci zicocekile kwaye zicande. Hlanganisa inyama eqoshiwe, ukhilimu omuncu, i-ketchup, iqanda, i-breadcrumbs ne-parsley. ITyuwa kunye nepepper. Ukususela ekubunjeni obunobangela ukwenza ama-meatballs angama-16. Kwipeni yokucoca, zifudumale iitafile ezi-2. ioli yeoli yeoli, ubeke ii-meatballs uze uzifake (1 iminithi kwicala ngalinye). Ukutshintshwa kweemveliso ezigqityiweyo ukusuka epanini yokucoca ukuya kwisiqhekeza eshushu. Ioli yeoli yomnquma esele ifanele ifuthe kwi-pan efanayo, kwaye ivuselele njalo, i-anyanisi ye-anyanisi ne-garlic imizuzu emi-5. Emva koko xuba i-tomato unamathele kunye netamatato enomthi kunye nejusi. I-Stew emizuzu emi-2. Kwi-sauce ephekiweyo, faka i-meatballs eboyiweyo, uvale ipenki ngesigubungelo uze udibanise emlilweni omncinci ngomzuzu ongama-8-10. Emva koko, yenza i-sauce ngetyuwa kunye nomthunzi omnyama womhlaba. I-Mozzarella yinqumle iinqhezu ezincinci, zifakwe kwi-sauce ephumela kwaye ziqhubeke zomlilo de ushicile. Sasaza kwiiplate, ufefe nge-basil eqoshiwe. Kuhlobiso unganika irayisi ebilisiwe, iitapile okanye i-noodle.
Ukulungiselela: 25 imizuzu.
I-potato pancake kunye nesalaji kunye nesaladi
Ngokwahlukileyo, unokwenza i-garlic sauce, i-mayonnaise okanye ukhilimu omuncu - ngubani na onjani.
Kwi-4 servings:
• iifrigi ezintathu zeerill
• 1 kg yeetekisi
• itafile e-2. iifuniji zesitashi
• 1 iqanda
• 50 amagremu eshizi
• ityuwa
• umthunzi omnyama womhlaba
• Igrated nutmeg
• 1 anyanisi obomvu
• Iziqu ezimbili ze-anyanisi eluhlaza
• 2 utamatisi
• 1 avocado
• itafile e-8. iipuni zeoli yemifuno
• itafile e-2. iipuni ze juisi
I-Dill ihlanza ngamanzi abandayo, yome ngehayile yempuphu kwaye udibanise. I-peel iitapile, uhlambe kunye ne grate kwi-grater emihle. Ubunzima bezambane zidibanise kwaye zidibanise ne-starch, iqanda elibethiwe, ushizi kunye nedill. Ityuwa, iphepisi, ixesha kunye ne-pinch of nutmeg. I-anyanisi ebomvu kwaye uthathe iinqunci ezixakekileyo. I-anyanisi eluhlaza ukuhlambulula, uhlambe, wome kakhulu kunye netheyile yecwecwe kunye nokuqhekeza ngokukhawuleza. Geza utamatisi, omile, susa iziseko ze-peduncles uze uthathe iinqununu. Ukuhlamba i-avociti, usike kwisiqingatha, susa ilitye, udibanise, unqume inyama ibe yimincinci encinci. Nge-sauce, xuba iitafile ezi-2. Iipuni zeoli yemifuno enejisi lemon, ityuwa elincinci kunye nepelepi. Gqoka i-sauce kunye nemifuno. Kwiindawo zebhotela eziseleyo bhaka ama-pancake amazambane (imizuzu 2-3 kwicala ngalinye). Sebenza nge saladi. Unokuzihobisa ngeeprigi zeparsley.
Ukulungiselela: 35 imizuzu.
Kwinqanaba elingu-510 kcal, i-35 grams yeenqatha, i-37 gram ye-carbohydrates
Inkukhu kunye netamatato
ECaucasus esi siko saziwa ngokuba yiChakhkhbili.
Kwi-8 servings:
• 1 inkukhu (1.2 kg)
• 1 anyanisi
• 4 utamatisi
• I-clove yegalikhi
• 50 ml yeoli yemifuno
• Itafile e-1. i-spoonful wine vinegar
• Itafile e-1. i-spoon yokuphunga i-Torchin "imifuno e-10"
• iparsley yokuhlobisa
Sika i inkukhu ibe yizicucu. I-anyanisi, igalikhi kunye ne-tomato. Impahla yenkukhu, ivuselela, i-gazinga ngaphandle kokongeza ioli kwi-crust. I-anyanisi ukuyibiza ngeoli. Yongeza iitato kunye nenkukhu kwi-anyanisi. Phala nge-50 ml yamanzi atshisayo, thumela phantsi kwesiqhekeza imizuzu eyi-15. Yongeza i-garlic yenkukhu kunye no-Torchin "imifuno e-10", ayifuni ityuwa. Susa ekushiseni, shiya iiyure ezingama-2 phantsi kwesiqwenga. Gcoba nge mibala.
Ukulungiselela: 40 iminithi.
Isitya kufuneka sikulungele imini kwaye sishiye ubusuku. Iziqwenga zenkukhu zizaliswe ngokupheleleyo kunye nemifuno yemifuno evuthiweyo kunye neziqholo, eziqulethwe i-Torchin "iifuno ezili-10."
Intloko ngeempumpo
Iimfesi zanamhlanje ngendlela edala.
Kwi-4 servings:
• 400 g ye-pulp yenkomo
• itafile e-2. ipoyileji yeoyile yemifuno
• 2 anyanisi
• 2 izaqathe
• i-turnip 1
1 satire
• ii-clove garlic
• ama-500 g weetekisi
• 200 g ye-prune
• itafile e-2. iipuni ezixuba i-Torchin "imifuno e-10"
Sika inyama ibe yizicucu kunye nefry 7 imizuzu kwioli. I-anyanisi kunye negalikhi. I-Turnips, rutabaga, izaqathe kunye namazambane anqunywe kwiikhabhi. Fry inyama, imifuno kunye nemifuma, xuba kakuhle. Emva koko usasaze kwibhodlela eliqingqiweyo, nganye yongeza i-1/2 ithisipuni. iipuni ezixuba i-Torchin "imifuno e-10" (ayifuni ityuwa) kwaye uthele i-1/2 indebe yamanzi. Bhaka imizuzu engama-30 kwi-220 °.
Ukulungiselela: 40 iminithi.
Icebiso
Ukuze iifuno "zinike" iinkozo kunye nephunga elimnandi, zityumle kakuhle. Okanye ungeze nje i-Torchin "iifuno ezili-10" kunye nemifuno ekhethiweyo yonyaka kwaye ngaphandle kokuzama ukulungiselela isitya esingayi kuluva kakuhle, kodwa sibonakala sibukeka kakhulu.
Tacos kunye neembotyi
Ilizwe lalo majelo entliziyweni nguMexico.
4 izibonelelo zesitya:
• 1 inkomishi yomgubo
• i-pinch 1 yetyuwa
• itafile e-2. iibheyiji zebhotela
• i-200 g yokutya okutyongwe
• 1 utamatisi
• Inako 1 yeembotyi ezinamathanga
• Itafile e-1. i-spoon yokuphunga i-Torchin "imifuno e-10"
Kusuka kumgubo, ityuwa, i-hafu ibhotela edibeneyo kunye ne-1/4 indebe yamanzi afudumele uxolele inhlama, uhlule kwiinqununu eziyi-8 uze uqokelele nganye kwiqhekeza elincinci. Fry epanini yokucoca ngaphandle kwamafutha. I-anyanisi igaya kwaye ifri kwioli. Yongeza inyama kunye nefry enye imizuzu eyi-15. Sika utamatato ube yizicucu ezincinci kunye kunye neembotyi kunye neenkwenkwezi ze-Torchin "iifuno ezi-10" zidibanisa kunye anyanisi kunye nenyama. Ukugqithisa okubangelwayo kufaka iigleke ezicwengekileyo kwaye zibophe kwisiqingatha. Bhaka kwihovini imizuzu eyi-10 kwi-180 °. h
Ukulungiselela: 40 iminithi.
Ipake yepancake
Izibonelelo ezili-12:
Uvavanyo:
• ilitha elilodwa yobisi
• 1.5 iikomityi zomgubo weengqolowa
• amaqanda ama-2
• 50 g yebhotela
• ityuwa
• ushukela
Ukuzaliswa:
• 300 g yeetekisi
• 150 ml yobisi
• I-yolk yolwazi
• i-500 g yefletti yebele yenkukhu
• 2 anyanisi
• i-200 g yeefowuni
• itafile e-3. ipoyileji yeoyile yemifuno
Lungiselela inhlama. Umgubo wengqolowa wonkqenkqenkqayo ugalela amaqanda, wongeza iityuwa kunye noshukela ukuze utye. Qhubekani uhlamba, uthele ngobisi. Etafileni, i-spoonful ye-oyile yemifuno ibhaka ama-pancake amancinci. Faka isitye, i-pancake grease nganye nebhotela. Lungiselela ukuzaliswa. I-Peel litate, ubilise emanzini amanzi uze uphekwe (imizuzu engama-20) uze upheze amanzi. Ubilise ubisi. Yinyanise amazambane ngokuthulula ubisi obushushu. Sika iifomthi zibe ngamacube, ucobe i-anyanisi kunye nefry kunye nefayile kwitafile e-1. isipuni seoli. I-Champignons igaye kunye nefry kwioli yezolimo. Enye ipencake yokuyeka, abanye bakhonze amazambane ahlambulukileyo, babeke ama-mushroom, bafake ama-anyanisi kwaye batye. Fakela i-pancake eseleyo. I-pie elungiselelwe ehovini kwaye isebenze eshushu.
Ukulungiselela: 40 iminithi.
Ku-1 ukhonza i-kcal 450, 23 g yeprotheni, i-17 g yeoli, 56 g we-carbohydrates
Ii-seashells kunye neetamatato kunye ne-tuna
Iiglicu zinika i-sauce ngokukhethekileyo.
4 izibonelelo zesitya:
• I-1 inokuthi i-tuna inomso wayo (180 g)
• 2 anyanisi
• i-400 g yeetamatisi ezi-cherry
• i-400 g ye-pasta ngendlela yeefayili
• 100 g feta cheese
• ii-clove garlic
• ityuwa
• itafile e-4. ipofile yeoli yomnquma
• 100 ml umhluzi
• umthunzi omnyama womhlaba
I-Tuna ingaphoswa kwi-sieve ukwenzela ukuba ijusi ibekwe ngokupheleleyo, ize ihlule intlanzi ibe yinto encinane yefoloko. I-anyanisi ye-peel uze uthathe iindandatho. I-peel igalikhi kwaye udlule kwi-press. Geza ii-tomato uze uzicheke kwisiqingatha. Dlulisa i-pasta kwi-abile amanzi anamanzi, ubuyisele kwimilenze uze upheke imizuzu eyi-10. Kwisitampu, ukutshisa ioli yeoli kunye nefry kuyo i-anyanisi negalikhi iminithi emithathu. Yongeza ityhuna kunye neetatayi. Thela umhluzi, ulethe kwi-thumba uze upheke imizuzu emi-2. Hlanza uphinde udibanise u-feta. I-sauce elungiselelwe ityuwa kunye nepelepele. "Iinqaba" zokuphosa kwi-colander, mawukhenkceze utywala kwaye udibanise ne-sauce. Unokufefa isitya esityiwe ngeparsley eqoshiwe.
Ukulungiselela: 30 imizuzu.
Kwinqanaba elingu-560 kcal, 29 g yeprotheni, 13 g weoli, 80 g we-carbohydrates
Macaroni kunye ne-tomato sauce
Elula, ngokukhawuleza kwaye ngokumnandi ngokuqhelekileyo!
Kwi-4 servings:
• i-400 g yeetamatisi ezi-cherry
• i-200 g yeoli
• 200 ml yewayini ebomvu
• I-1/2 isigaba se-basil •
1 anyanisi
• ii-clove garlic
• itafile e-3. ipofile yeoli yomnquma
• itafile e-2. ipoyijion tomato unamathela
• 500 g weedta
• ityuwa
• umthunzi omnyama womhlaba
Geza iitato. I-anyanisi ye-peel kunye negalikhi kwaye ucoce ngokukhawuleza. Kwi-pan enkulu ye-pan, fry i-bacon e-diced oil to make fat, kunye ne-anyanisi e-fry kunye negalikhi kuyo imizuzu emithathu. Gxotha kwi-tomato unamathisele kwaye uthele kwiwayini. Beka i tamatato. Gcoba i-sauce imizuzu engama-15, ivuselela ngamanye amaxesha, ukuba kunyanzelekile yongeza amanzi atshisayo. I-Macaroni ibilise ngobuninzi bamanzi anosawoti. Basil ukuhlamba, kakuhle ukuba wome kwaye udibanise kakuhle. Ixesha le-tomato sauce elibangelwa ngetyuwa kunye nompompo omnyama omhlaba. Dlulisa i-macaroni ibe yi-colander, vumela amanzi acoce kwaye asasaze kwiiplate. Phezulu nge-tomato sauce. Nciphisa nge-basil. Unokufefa ngeeshizi.
Ukulungiselela: 30 imizuzu.
Kwenye inkonzo, i-890 kcal, i-21 g yeprotheni, i-42 g yeoli, i-97 g ye-carbohydrates
Igosa yengulube
Kwi-sauce yebhiya.
Kwi-6 servings:
• 1.5 kg yengxowa yengulube yesikhumba
• 100 g yeengcambu ze-celeriac
1 isiqu se-leek
2 izaqathe
2 anyanisi
250 ml umhluzi
400 ml yobhiya
• 1/3 c. iipuni zomlambo womhlaba
• ityuwa
umnyama omnyama
Ingxowa yengulube kunye nesikhumba exutywe ngetyuwa, i-pepper kunye ne-cumin yomhlaba. Hlanza ingcambu yesityambo sesilimo esidliwayo esinamagatsha anamanzi, izilwanyana, izaqathe, anyanisi kwaye ucoce yonke into enkulu. Ukushisa i-ovini ukuya kwi-220 °. Beka inyama epanini, uthele i-100 ml yamanzi kunye ne-stew imizuzu eyi-15. Jikela, nqunqa ulusu ngendlela yedayimane. Yongeza imifuno inyama uze ubhake imizuzu engama-30. Emva koko unciphisa ukufudumala kwi-180 °, uthele umhluzi, 100 ml yebhiya uze upheke enye iiyure eziyi-1.5-2, uchithe ngokukhawuleza ubhiya osele. Kungekudala ngaphambi kobushushu bokupheka kwi-ovini uphinde uphakamise kwi-220 °, ukuze isikhumba sibe mnyama. I-Sauce isula nge-sieve, ityuwa kunye nepipper. Unako ukukhonza ama-dumplings amazambane ukuhlobisa.
Ukulungiselela: 2 iiyure 30 imizuzu
Kwinqanaba elingu-870 kcal, 68 g yeprotheni, 63 g weenqatha, i-7 g ye-carbohydrates
Isaladi kunye ne-sausage kunye anyanisi
Ulungele kunye nama-pretzels eselwandle.
Kwi-4 servings:
• i-500 g ye-sausage ebilisiwe
• i-200 ml ye-broth yenyama
• Itafile e-1. lwesinaphi
• itafile e-2. iipuni zewayini elibomvu iviniga
• itafile e-2. ipoyileji yeoyile yemifuno
• 1 anyanisi
• I-bunch of chives
• ityuwa
• umthunzi omnyama womhlaba
I-sausage yinqumle ibe yinqanaba kwaye ixutywe kwisitya sesaladi. Ukuze i-marinade idibanise umhluzi ofudumele kunye ne-mustard, iviniga kunye neoli. ITyuwa kunye nepepper. I-sausage ithulule i-marinade kwaye ushiye i-1 h. Ngaphambi kokuba usebenze, u-anyanisi unqunywe kwiindandatho, nquma u-anyanisi oqoshiwe uze ungeze kwi-sausage kunye neendandatho ze-anyanisi.
Ukulungiselela: 1 iyure 15 imizuzu
Kwinqanaba elingu-430 kcal. 16 g iprotheni, ama-34 g amanqatha, 1 g i-carbohydrate
Isonka sesonka kunye nobhiya
Ikhosi yokuqala engabizi kwaye inelisayo
Kwi-4 servings:
• Iingcezu ezine zesonka
• ezinezipuni zebhotela
• 1 anyanisi
• I-clove yegalikhi
• Itafile e-1. isipuni somgubo
• 1.25 ml yomhluzi
• 250 ml yobhiya obukhanyayo
• ii-yolki zamaqanda
• itafile e-3. ipofile yekhilimu
• i-pinch of nutmeg
• ityuwa
• umthunzi omnyama womhlaba
• iinkukhu zokuhlobisa
Isonka sinqumle kwi cubes, gazinga epanini kwibhotela kwaye ubeke. I-peel i-anyanisi kunye negalikhi. Gweba ngokukhawuleza kwaye gazinga kwi-pan ye-pan 3 min. Emva koko ufefe ngomgubo, udibanise uthele umhluzi kunye nobhiya kwiqhekeza elincinci. Yiza kwi-thumba, upheke imizuzu engama-30 uze udibanise. Inxalenye yeetayibheji ezidibeneyo (itafile e-3, iipuni) ezixutywe ngokuhlukileyo kunye neengxowa kunye nekhefu, zidibanise nesobho esele. Ixesha, yifaka i-croutons kwaye uyihlobise nge-chives.
Ukulungiselela: 45 iminithi.
Ngenye ye-280 kcal, i-5 g yeprotheni, i-19 g yeoli, i-27 g ye-carbohydrates
Umququ weengulube
Ne rutabagus.
Kwi-4 servings:
• 400 g yengxube yengulube
• 3 anyanisi
• Itafile e-1. i-spoon yeoyile yemifuno
• 1.5 kg ye rutabaga
• 750 g yeetatata
• ityuwa
• umthunzi omnyama womhlaba
• iipereya ezi-3
• imifuno ukujongana
Geza inyama, wome ngephepha lokubhebha kunye negalelo elincinci. I-peel anyanisi uze upheke omkhulu. Ukufudumala i-oyile yemifino kwisikhwama, faka inyama kunye nefry kumacala onke ama-7-10 imizuzu. Yongeza i-anyanisi kwaye ilula kakhulu. Kwi-pan ye-sauté kunye nenyama kunye no-anyanisi uthele i-1 litre yamanzi ashushu. Geza iizambane kunye namazambane, uhlambe uze uthathe iibhubhu ezincinci. Yongeza kwenyama, ityuwa, i-pepper ukunambitha kunye ne-simmer ngobushushu obude imizuzu eyi-15-20. Amapheya ahlambulukileyo, omileyo, ngasinye sinqunywe kwisiqingatha, susa umnqweno kunye nembewu, yinqumle inyama ibe yincinci. Yongeza kwenyama kunye nemifuno kunye ne-4 min min. Kwakhona ityuwa kunye nepepper. Beka etafileni, ukuba uthanda, ukuhlobisa ngemifuno.
Ukulungiselela: 30 imizuzu.
Kwinqanaba elingu-420 kcal, i-22 g yeprotheni, i-15 g yeenqatha, ama-48 g we-carbohydrates
I-curry curry
Kwi-sauce enamnandi neyomuncu yemango kunye ne-nectarines.
Kwi-4 servings:
• 600 g ye-pulp yenkomo
• 3 anyanisi
• ii-clove garlic
• itafile e-2. iibheyiji zebhotela
• itafile e-2. izipuni zepowire
• 150 amagremu egour
• itafile e-2. iipuni ze juwu
• i-2 nectarines (okanye i-peaches yamathanga)
• 150 g weepasta zeepasta
• i-200 g ukhilimu
• ityuwa
• umthunzi omnyama womhlaba
Sika inyama kwiibhubhu ezincinane, ucoce i-anyanisi kunye negalikhi. Phambi kwetafile 1. I-spoonful of butter and portions of fry inyama evela kumacala onke. Susa kwi-pan. Kwisitya esifanayo sokunqanda i-anyanisi negalikhi. Phula nge powder curry. I-yogurt exutywe ne juyi yomsango, ityuwa, i-pepper, yongeza kwenyama kwaye ihambe imizuzu eyi-15. Ngenye i-nectarine isinqunyiwe kwisiqingatha, susa ilitye, yinqumle inyama ibe yiminqumleko. Geza ii-peas uze usike. Kwi-pan yokucima, ukutshisa i-oyile eseleyo kunye nefry yeepayipi zee-peas imizuzu emithathu. Thela ukhilimu, yongeza ityuwa, ipepper uze udime umzuzu 1. Iiperesi zongeza i-nectarines, inyama kunye ne-marinade, zizisa kwi-thumba uze udilize imizuzu emi-5.
Ukulungiselela: 35 imizuzu.
Kwinqanaba elingu-470 kcal, 38 g yeprotheni, i-28 g yeenqatha, i-16 g ye-carbohydrates