Isaladi yepilisi ngamanothi, ushizi kunye neidiya
- 50 g yeelayiki
- Ikhukhamba i-2, i-pepper ebomvu nephuzi
- 100 amagremu ezinama-walnuts, brynza kunye namagilebhisi
- ijusi ye-1 lemon
- Ii-clove zegalikhi
- Itafile e-4. ipofile yeoli yomnquma
Ukupheka:
Amaqabunga enothuse ahlambulukile, adiwe, aze aphuke abe ngamaqhekeza amancinci, anqume ukhukhamba abe ngamadada, i-pepper pulp - ishies, i-cheese - cubes. Amantongomane atyiweyo, amajikijisi eediliya ahluke kumahlumela. Lungisa i-sauce: nquma i-garlic, xuba ngejisi lemon kunye neoli yeoli, ixesha lokunambitha. Zonke izithako zesaladi zidibanisa kakuhle kunye nexesha kunye ne-sauce ephekiweyo.
Ixesha lokupheka: 20 iminithi.
Ngomnye ukhonza 448 kcal
Iiprotheni - i-10 grams, amafutha - 41 grams, i-carbohydrates -13 grams
Pepper kunye nenkukhu
- 8 iipods pepper sweet
- I-60 g isonka sesonka
- 30 g yebhotela
- 200 g yeflethi ephekiweyo yenkukhu
- 1 iqela le-anyanisi eluhlaza
- 200 g cottage shiese
- 50 ml ukhilimu
- 1 isikhupha
- 1 clove yegalikhi
- 30 amagremu eshizi
- 100 ml umhluzi
Ukupheka:
Isonka sinqamle kwiikhabhi kunye nefry kwibhotela. Inkukhu kunye neyamatamatayi nayo iyaqhekeza ngamacube, yiphula i-anyanisi eluhlaza kunye negalikhi. Hlanganisa izithako ezilungiselelwe nge-curd, ukhilimu kunye ne-yolk, ugxobhoze kunye nexesha. 2. Gweba i-pepper uze ususe imbewu kwi-pods. I-Pepper kufuneka ifakwe kwinqanaba elungisiweyo, uthele umhluzi, ufafaze ushizi ogayiweyo kwaye ubhake imizuzu engama-20 kwi-180 °.
Ixesha lokupheka: 60 iminithi.
Ngomnye ukhonza u-380 kcal
Iiprotheni - 20 g, amafutha - 25 amagremu, i-carbohydrates-16 gram
Isityikiti kwisonka kunye nepelepele
4 servings
- 8 isonka sesonka se rye
- 1 ipod ya pepper ebomvu nephuzi elimnandi
- 150 amagremu weeshizi
- 75 g yebhotela
- 2 amaqanda abilisiwe
- Itafile e-2. iipuni zeembumba ze-walnut
- Ii-clove zegalikhi
- 20 g yemifuno ka-parsley
Ukupheka:
Ngama-pods of sweet pepper anqunyulwe "iibhondi", susa imbewu kunye neentlanzi. Lungiselela i-forcemeat. Amaqanda, i-walnuts, i-garlic kunye ne-bhotela, yongeza ushizi, imifino, udibanise kakuhle. Iipilisi zinqunywe kwiindandatho ezinzima. Ngalinye isonka sesonka ubeke umtya we-pepper obomvu uze uyigcwalise ngenyama encancisayo. Emva koko, i-little lapped, faka umgca we-pepper ephuzi uze uzalise inyama enobuthi.
Ixesha lokupheka: 20 iminithi.
Ngomnye ukhonza 270 kcal
Iiprotheni - iigramu ezingama-32, amafutha - 11 amagremu, i-gram e-19-gram
Iipancake zithwetswe ngepilisi e-sweet, isaladi
- 2 iipods zepilisi e-orange sweet
- 80 g yomgubo
- ityuwa
- cayenne pepper
- 150 ml yobisi
- Amaqanda ama-2
- 1 iqela lamaqabunga e-lettuce
- Ii teysi. ipoyileji yeoyile yemifuno
- 125 g yesibindi sebindi
Ukupheka:
Ukuxuba inhlama yokupaka, ubisi, amaqanda, i-pinch yetyuwa kunye ne-cayenne pepper. Eoli efudumeleyo yokutshisa ama-pancake amancinci angama-4, uwafake kumacala omabini aze abe nombala wegolide. Isaladi yinqumle ibe yimichilo, i-pulp ye pepper e-sweet - cubes. Kwi-pancake nganye, sasaza isalathisi esincinci sepate, ubeke isaladi kunye ne-pepper e-sweet, qhaqa i-pancake.
Ixesha lokupheka: 45 iminithi.
Ngenye yee-250 kcal
Iiprotheni - 11 g, amafutha -14 g, i-carbohydrates -19 g
Isaladi esicacisiweyo
- 1 intloko yekholifulawa
- 2 izaqathe
- 1 ibhokhwe ebomvu, ipepper eluhlaza kunye nohlaza okomhlaza
- Itiye le-1/2. iipuni zeeshukela
- coriander komhlaba, umnyama omnyama kunye ne-paprika
- 1 iqela ledayilithi
- ijusi ye-1 lemon
- Itafile 1. iipuni yeoli yeoli
- cranberry
Ukupheka:
Sika iklabishi kwi-inflorescences kunye ne-blanch imizuzu engama-3-4 emanzini abilayo. Iikroti zithwele igrat enkulu. Iziqwenga zepilisi e-sweet to release from the seeds and cut into rings. Dill ehlanjwe. Yenza imifuno. Lungisa isiteshini segesi. Ukubetha ngokukhawuleza ioli yeoli kunye nejisi lemon, ushukela kunye neengca zetyuwa. Ukunambitha, faka i-coriander yomhlaba, umnyama omnyama kunye ne-paprika. Thela isaladi yokugqoka, ugubungele kwakhona kwaye uyihobise, ukuba unqwenela, i-cranberries.
Ixesha lokupheka: 20 iminithi.
Kwesahlulo esisodwa 210 kcal
Iiprotheni - 0 g, amafutha - 10 g, i-carbohydrates - 23 amagremu
Isaladi yeembotyi kunye neenqholi eKorea
- 1 inako yeembotyi ezinamathanga
- Amaqanda ama-2
- 1 i-anyanisi ebomvu
- 1 ipoda yesilili, ipilisi eluhlaza kunye eluhlaza
- 20 g yemifuno ka-parsley
- 100 g izaqathe ngesiKorea
- Itafile e-3. ipofile yeoli yomnquma
- 1/2 ijusi lemon
- umnyama omnyama
- ityuwa
Ukupheka:
Amaqanda ubilise kanzima (imizuzu eyi-10), epholile ngaphantsi komlambo wamanzi abandayo, ukucima igobolondo uze uthathe iinqununu. I-anyanisi yinqumle ibe ngamacangci amancinci, i-pulp ye pepper enobumnandi kunye ne-chili-straw. I-parsley. Ubhontshisi obunqiniweyo bunokuphonswa kwi-colander kwaye kuvunyelwe ukucinywa. Iikroti zaseKorea zincinci kwaye zincinci. Zonke izithako ezilungiselelwe ityuwa, i-pepper kunye nokuxuba ngobumnene. Hlanganisa ioli yeoli kunye nejisi lemon kunye nokubetha ngokukhawuleza. I-sauce ephumela ekutheni amanzi asele isaladi.
Ixesha lokupheka: 40 iminithi.
Kwesahlulo esinye sengama-190 ukuya emanzini
Iiprotheni -12 g, amafutha-8 g, i-carbohydrate -11 g
Isaladi kwiimbotyi eziluhlaza
- 200 g yomtya weembotyi
- 400 g yengulube
- Itafile 1. i-spoonful ibhotela
- amaqabunga ambalwa e-radicchio isaladi ne-frisi
- Amaqanda angama-4 abilisiwe
- 2 anyanisi
- 1 iqela leparsley
- 100 ml yemifuno yemifuno
- 50 ml yeviniga
- 1 i-pinch yeshukela
- Itafile e-2. ipofile yeoli yomnquma
Ukupheka:
Inyama yetyuwa kunye nepepper, vumela ixesha lokucwina (30 min). Emva koko qhaqha ibhotela kwipani yokucoca, ngokukhawuleza ujabise inyama evela kumacala onke, uyibeke kwi-tray yokubhaka uze ubhaka ehovini (imizuzu eyi-10 kwi-180 °). Lungisa isiteshini segesi. I-anyanisi kunye ne-parsley imifino yokucoca, xuba nomxube kunye neoli yeoli. Ixesha kunye neviniga, ityuwa kunye nepepper ukula. Iibhontshisi zibilisa ngamanzi abilayo ngamanzi anamanzi (15 imizuzu), ilahlwe kwi-colander. Isaladi ishiya amaqatha amakhulu okanye aphule. Iingxowa kunye neembotyi ziye zahlulwa zibe ngamacwecwe. Yinqumle inyama kwiibhande ezincinci kwaye ubeke isaladi. Amaqanda kufuneka ahlanjululwe kwaye aphethwe kwiigumbi. Thela ukugqoka okulungisiweyo, ukuhobisa ngeekota iiqanda uze ushiye isidlo ukuze ucoce kakuhle (20-30 min).
Ixesha lokupheka: 25 iminithi.
Ngomnye ukhonza 375 kcal
Iiprotheni - iigremu ezingama-33, amafutha - ama-25 amagremu, i-carbohydrates-4 amagremu
Ulwimi olunemihlathi eluhlaza
4 servings
- 1 ulwimi lwenkomo
- 1 kroti
- 1 ingcambu yeparsley
- 1 anyanisi
- 100 g
- Itafile 1. isipuni somgubo
- Itafile e-2. ibhotela
- 1/2 ijusi lemon
- Ibhodlela eli-1 lama-peas aluhlaza
Ukupheka:
Ulwimi luphekwe ngeengcambu kunye no-anyanisi (iiyure eziyi-2-3), kwaye amanzi aphethwe ngamanzi abandayo kwaye ahluthwe esikhumbeni. Umhluzi umhluzi. Iingxube zokuhlenga. Ngesiqingatha ibhotela ibhakala, uvuselela, umgubo wokukhanya kombala wegolide, uthele malunga ne-1/2 indebe yomhluzi, wongeza iireki kwaye upheke imizuzu emi-5. ITyuwa ukunambitha. Ukuvuselela rhoqo, engeza ibhotela ekhoyo kunye nejisi lemon. Iifesi zifudumele ngokuzaliswa. Yinqumle iilwimi zibe ziincindi, ubeke kwisitya kunye neeperesi. I-Sauce kunye neerinki zenziwe ngokuhlukileyo.
Ixesha lokupheka: 40 iminithi.
Ngomnye ukhonza u-570 kcal
Iiprotheni - 40 amagremu, amafutha - i-gram 20, i-carbohydrates-17 gram
I-vestarian snack
4 servings
- 250 g iilenti ezibomvu
- ityuwa
- 100 g ye-anyanisi eluhlaza
- 20 g ye ginger
- 2 izikhupha
- 100 g isonka
- umnyama omnyama
- 1 ipod yepili pepper
- ijusi ye-1 lime
- Itafile e-2. iipuni ze-soy sauce
- Itafile 6. iipuni zeoli yemifuno
- 2 ikhukhamba
Ukupheka:
Lungisa isaladi. Iikotyi zinqunywe kwiinqununu. I-pulullet yepilipele kunye ne-anyanisi eluhlaza igalelwe emacongeni. Hlanganisa ikhukhamba, isilili kunye nesiqingatha se-anyanisi eluhlaza. Ixesha kunye ne-soy sauce, ijusi yelimu kunye neetafile ezi-2. iipuni zeoli yemifuno. Iilentili ukuhlela nokubilisa (iminithi eyi-10), ke, ukucoca amanzi, ukutshiza. Hlanganisa i-ginger yomhlaba, i-anyanisi eluhlaza, i-yolk kunye nama-biscuits. Ixesha lokunambitha, ukumbumba iincinci ezincinane uze uzifake kwioli yezolimo. Sebenza nge saladi.
Ixesha lokupheka: 40 iminithi.
Kwakhonza omnye, 490 kcal
Iiprotheni - 20 g, amafutha - 18 g, i-carbohydrates - 36 g
Isaladi ye-Bean nenkukhu
8 servings
- 1 inako yeembotyi ezinamathanga
- 300 g yenkukhu yenkukhu
- 1 intloko encinane yeklabishi yaseShayina
- 300 g yamakhukhamba
- 300 g yamatamatisi
- Amaqanda ama-3
- 250 g yeayonnaise
- 1 ikhukhamba
- imifuno yokuhlobisa
- ityuwa ukula
Ukupheka:
Ubisi lwebele lwebhokhwe ubilise kwaye udibanise. Hlukanisa izandla kwiimbombo ubude be-4-6 cm. Sika utamatisi ube ngama-halves, susa iziseko ze-pedicels, unqume inyama kwiikerubhi ezinkulu. Amaqanda ubilise kanzima (imizuzu eyi-10), pholisa kwaye ukhuphe igobolondo. Emva koko bhala kwi-grater enkulu. Iikhukhamba, ngaphandle kokucubungula, zinqunyulwe kwiibhubhu ezincinci. Yongeza zonke izithako, faka iiembotyi ngaphandle kowamafutha, ixesha kunye ne-mayonnaise, ityuwa encinane kunye nokuxuba. Vumela ukunciphisa imizuzu engama-15 ukuya ku-20 kwaye usebenze etafileni, ukuhlobisa isaladi elungiselelwe kunye neqabunga eliluhlaza kunye neengceke zekhukhamba.
Ixesha lokupheka: 15 imizuzu.
Ngenye yee-250 kcal
Iiprotheni - 24 g, amafutha - 20 g,
Kuyinkosikazi yenqaku
- Iifolo ezihlaza kunye neembotyi eziluhlaza
Ukugcina umbala wemifuno eluhlaza, kufuneka ubiliswe ngamanzi abilayo ngobuncu. Amanzi akayi kuba nexesha lokupholisa xa ebeka imifuno, ukuba ibilisiwe kwiindawo ezincinci. Imifuno eluhlaza ngokutsha ngokucetyiswayo inconywa kumxube wee-1-2 wezipuni zamanzi ashushu kunye nebhotela.
- Iimbotyi ezimhlophe ezimhlophe
Ukuze ube mnandi kakhulu, kufuneka ulungiselele oku njengolu: uthele iimbotyi ngamanzi (kwisilinganiselo se-1: 3), ukuzisa kwimilenze, ususe ekushiseni uze ushiye iiyure eziyi-2-3. Emva koko gcoba iimbotyi kwi-peel thick, emva kokuba emva kokuthuma kuya kususwa lula. Iimbotyi ezinjalo zinokupheka ngemizuzu eyi-15 nje.
- Sipheka iilenti
Zomibini iibomvu ezibomvu nezimhlophe kufuneka zihlulwe ngaphambi kokupheka: phakathi kweenqanawa zivame ukuza amacwecwe. Emva koko iilentile zilisiwe ngamaminithi angama-20 emanzini (2 iiglasi zamanzi nge-1 indebe yomkhiqizo).
Isaladi ehluno
- 1 i-anyanisi ebomvu
- 1/2 ijusi lemon
- Ii-clove zegalikhi
- 30 grams of herring kunye nedill
- 300 g ikhukhamba entsha
- 150 g yengqolowa yamathanga
- 20 iminqumo ngaphandle kwemigodi
- 50 grams of feta cheese
- 4 utamatisi
- Itafile e-3. ipofile yeoli yomnquma
- ityuwa
- pepper e mhlophe
Ukupheka:
I-anyanisi igqitywe ngamacangci amancinci, ufafaze i juisi kwaye ushiye imizuzu emi-5-7. I-garlic mayeke kwi-press, sinqumle imifino kakuhle. I-Feta igawulwe kwi cubes, utamatisi kunye namakhukhamba - isangqa. Zonke izithako ezilungiselelwe zidibaniswe ngqolowa neminqumo. Iityuwa kunye nepepper ukula, uthele ngeoli yeoli kunye nokuxuba.
Ixesha lokupheka: 15 imizuzu.
Kwenye inkonzo, i-156 kcal
Iiprotheni - 12 g, amafutha - 7 g, i-carbohydrates - 11 g
Isaladi kunye nomsizi womsizi
- 1 intloko yesaladi eluhlaza
- 4 utamatisi
- 1 kroti
- 1 ingcambu yeparsley
- 1 ikhukhamba
- 1 anyanisi
- Iingcezu ezi-4 zesonka sesonka
- 1 ithisipuni. i-spoonful ibhotela
- Itafile e-2. i-spoonful yeviniga
- Itafile 6. iipuni zeoli yemifuno
- 1 ithisipuni. lwesinaphi
- ityuwa
- pepper
Ukupheka:
Yinqumle isonka sibe yimichilo kunye nefry kwibhotela (imizuzu emihlanu). I-kroti kunye neparsley ehlanjwe ngamanqatha amancinci, ikhukhamba kunye neetatayi - imijikelezo, iindlovu zanisi. Shiya i-lettuce ngeengcezu ezincinci. Yonke ingxube. Ioli ehlwayiweyo igaya ngesardadi. Ukuqhubeka ugaya, uthele iviniga. Iityuwa, ipepper kunye nesaladi yonyaka kunye ne-sauce esiphumela. Sasala kwiiplate kwaye ufefe ngamacroutons.
Ixesha lokupheka: 30 iminithi.
Kwesahlulo enye 240 kcal
Iiprotheni - 33 g, amafutha - 15 g, i-carbohydrates - 27 g