Inkukhu nge-sauce yesardard-basil
4 servings
Ukulungiselela: imizuzu engama-7
Ukulungiselela ngomyalelo: imizuzu engama-13
2 tbsp. iikomityi zomgubo; I-1/4 ye-spoonful setyuwa; I-1/4 tsp iphepisi elitsha ngokutsha; 4 iinkukhu ezingenalo ulusu kunye namathambo (malunga ne-450 g); I-1 - 1 indebe yomhluzi wenkukhu ongahlambulukanga; 1/4 indebe yewayini emhlophe; 1 tbsp. isipuni sesinaphi; 2 tbsp. iinqwelo zeoli yeoli; 2 tbsp. iipuni ezinqunywe i-anyanisi; 2 tbsp. iipuni ze-basil eqoshiwe; Iingcezu ezine zesonka esomileyo.
Hlanganisa umgubo, ityuwa kunye nepelepele ndawonye kwisitya esingenanto. Gcoba ngokukhawuleza ibrisket kule mxube; Musa ukulahla naluphi na umgubo osalayo. Kwisitya, xuba 1 inkomishi yomhluzi, iwayini kunye nesardadi; zibeke eceleni. Ukucwangcisa 1 tbsp. Spoon ioli kwi-pan enkulu yokupaka ngokushisa okukhulu (ioli ayifanele iqale ukutshaya). Beka inyama kwi-pan yokucima, nciphise umlilo phakathi kunye nobheyi kude kube yigolide imizuzu emibili kwicala ngalinye. Beka inyama kwisitya. Thela i-spoon yeoli kwi-prying pan. Beka i-shallots kunye nefry phezu kobushushu obuphakathi malunga nemizuzwana engama-30-de i-anyanisi ibomvu. Yongeza umgubo, udibanise uphinde upheke enye imizuzwana engama-30. Thela kwixube yewayini uze ulethe i-sauce ibilise ngaphezu kobushushu obuphezulu. Beka inyama kwipani yokutshiza kwaye uthele kuyo into ephuma emanzini. Ukunciphisa ubushushu obuphakathi, ukumboza kunye nokumamitha imizuzu emibili kwicala ngalinye - de kube inkukhu iphekwe. Ukuba i-sauce isinyanisekile, yiphucule kunye nekota eseleyo yeglasi yomhluzi. Yongeza i-basil. Phuma kwiiplanga ezine kwaye usebenze ngokufunwa ngesonka saseNtaliyane. Ixabiso lesondlo ekusebenzeni (1 isifuba, 1/4 yekomityu yomsila): 223 kcal, i-8 g i-fat (34% kcal), i-1 g i-fatty fat, i-5 g i-carbohydrate, i-28 g iprotheni, i-1 g i-fib, i-24 mg i-calcium, i-1 mg isinyithi, 442 mg ye-sodium. I-Rasstolkite i-basil eseleyo ngokuhambelana kwamazambane adibeneyo, engeza amanzi amancinci, kwaye afakwe kwiifomu zeqhwa. Yongeza ii-cubes ze-basil ezinqabileyo ukuya kwiisobho kunye ne-sauces.
I-pasta ye-Cheese
Ndiyabulela ukhilimu omuncu, ubisi olunomsoco olungenasiphunga kunye neCheddar ushizi, enye yokusebenzela i-cheese macaroni ngumthombo obalaseleyo we-calcium, ekunikezela malunga nesiqingatha sesibonelelo sawo semihla ngemihla.
4 servings
Ukulungiselela: imizuzu eyi-10-15
Ukulungiselela ngemithi: 20-25 imizuzu
Ama-340 amagreta eentlobo ezihlukahlukeneyo "Rozhki"; I-1/3 ikomityi yekhilimu omuncu kunye nomxholo we-fat fat I-1 ingakwazi (420 g) yamatamatati anamathanga, uthathe iikhabhi (ngaphandle kwerisi); 1 unako (360 ml) ngobisi olunamanzi obunamafutha okanye i-1 ilitha yobisi oluqingqiweyo; 115 g (1 iglasi) ye-cheed engeyiyo ye-fat "Cheddar"; 2 amathisipuni e-Dijon lwesardard; I-1/2 tsp umpompo omnyama; I-1/8 tsp yomthamo womhlaba; 2 tbsp. iipuni zeentlanzi; 2 tbsp. i-spoonful ye-cheated grese "i-Parmesan".
Ukucwilisa i-ovini ukuya kwi-175 ° C. Pheka ipasta ngokwemiyalelo epakethe. Ukucoca amanzi, ugcine malunga ne-1/3 indebe yamanzi, kwaye udlulisele unobumba kwisitya esikhulu. Ngoxa i-pasta ishushu, yongeza ukhilimu omuncu, amanzi avela kwi-pasta nakumatamatisi. Beka eceleni. Ukushisa ubisi kwisikwinci sepeni ngaphaya kobushushu obude uze uqale ukugqithisa ngaphaya komda. Yongeza ushizi, isardard, pepper kunye ne-nutmeg kwaye uphephe ngokukhawuleza, uvuselele rhoqo, de kube i-cheese iyanyibilika. Faka umxube weeshizi kwi-pasta uze uyifake epanini (umxube obangelwayo kunokuba utywala, kodwa uya kutywala e-oven). Hlanganisa i-breadcrumbs ne "Parmesan" uze ufefe umxube. Bhaka, ngaphandle kokugubungela, imizuzu engama-20-25-de kudle i-pasta ekhutshwe nge-golden brown. Ixabiso lentlawulo ngokukhonza (iikomityi ezimbini): 484 kcal, i-7 g i-fat (12% kcal), i-3 g yefuthe, i-80 g i-carbohydrate, i-28 g iprotheni, i-4 g i-fibre, i-466 mg i-calcium, i-3 mg yensimbi, i-464 mg ye-sodium.
I-Casserole nge-turkey kunye namazambane ahlambulukileyo
Ukutshintshwa kwenkomo yomhlaba kunye ne-turkey isifuba, "unqumle" esi sidlo ngeekhalori ezili-100.
4 servings
Ukulungiselela: imizuzu eyi-15
Ukulungiselela ngomyalelo: imizuzu eyi-15
4 iifuni zeoli zeoli; I-1/2 indebe eqoshiwe anyanisi; Iinqotyi ezi-2; Ii-stalks eziqwengwe zi-celery; Ii-clove e-clove; Ama-450 g agcoba inyama evela kwi-turkey; 1 isipuni se-thyme esomileyo; 1 ithisipuni yome oregano; I-1/4 tsp ipompe emnyama; Ibhodlela eli-1 (800 g) leetamatato; 3 iipatata eziphakathi kwamakhulu ama-4 (malunga ne-450 g), zihluthwe kwaye zinqunywe izicucu 5 cm ngobukhulu; I-1/4 indebe ye-fat-fat sour cream; 2 tbsp. iipuni zeebisi zobisi; 2 anyanisi eluhlaza.
Ukucwilisa i-oven ukuya kuma-200 ° C. Kwi-pan enkulu yokucima, ukufudumala kweetapuni ezimbini zebhotela phezu kobushushu obuphakathi (ukuba ungenayo ipake yokucoca i-30 cm, sebenzisa ipompile enkulu apho zonke izithako zifanele). Yongeza i-anyanisi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi kunye negalikhi kunye nefry emithathu imizuzu - kude kube yimifuno ithambile. Beka imifuno ngaphandle kwepenji yokucoca kwaye ubeke eceleni. Kwipani enye, ukutshisa iibheyipuni ezimbini eziseleyo phezu kobushushu obuphakathi. Yongeza i-turkey ne-fry de ibe yinto ebomvu yegolide, ukhulule i-mince ngexesha lokucima, imizuzu emi-3-5. Yongeza i-thyme, i-oregano kunye nepeleyi kwaye udibanise kakuhle. Yongeza imifuno ebosiweyo kunye neetamatato kwi-pan yokutshiza kunye nokuzisa kwimilenze. Ukunciphisa ubushushu kwaye udibanise ukushisa okuphantsi kwemizuzu emihlanu - de kube yilapho umbane sele ukhuphuke kwaye i-sauce iyancipha. Okwangoku, faka iitapile kwisipuphu esikhulu kwaye uthele ngamanzi. Beka isigodlo emlilweni oqinileyo uze ubilise. Pheka imizuzu engama-8 de iifatate zibe zincinci (ungayigqiba ngokuyifakela ngefoloko). Ukucoca amanzi uze utyumle iifatate kwipanini kuze kube yilapho i-puree, enezela ukhilimu omuncu nobisi. Ixesha kunye nomthunzi omnyama ukula. Yongeza i-anyanisi eluhlaza uze udibanise (iifatata ezifihliweyo kufuneka zibe yinto encinci yelwelo ukwenzela ukuba ikwazi ukubeka kalula inyama ye-minced, ukuba amazambane ahlambulukileyo ayengekho amanzi okwaneleyo, engeza ubisi oluncinane). Dlulisa umxube wenyama kwisitya esinyanisekile, esingaxhatshaziyo esine-23 cm okanye i-casserole engacacanga. Ukusabalala phezulu ngepuni kwi-turkey kwaye uphahlale umgca ogciniweyo. Beka i-casserole kwi-tray yokubhaka (xa kwenzeka i-portion portion) kwaye ubhake umzuzu we-12 ukuya kwe-15, okanye ude ufikelele kwiifatata nge-golden brown and bubble. Ixabiso lentlawulo ngokusebenza: i-370 kcal, i-8 g ye-fat (i-19% kcal), i-2 g yefuthe, i-47 g i-carbohydrate, i-33 g iprotheni, i-7 g i-fibre, i-297 mg i-calcium, i-6 mg yensimbi, i-426 mg ye-sodium.
Isobho se-Chicken kunye needion
Le isobho ekuxininisekile kufana ne-stew; Ukongeza isaladi eluhlaza, uza kufumana isidlo esipheleleyo okanye isidlo sakusihlwa.
Ezine zikhundla
Ukulungiselela: 5-10 imizuzu
Ukulungiselela ngomyalelo: 18-22 imizuzu
2 iifuni zeoli kunye neminye ioli; I-1/2 indebe eqoshiwe anyanisi; 1 i-pepper bell eqoshiwe; 1 indebe yeekotroti eziqoshiwe; 2 i-clove ye-garlic ekhutshiwe; 450 g yefotyi yenkukhu ngaphandle kwesikhumba namathambo, uthathe izicucu 2.5 cm ngobukhulu; Amaqabunga ama-2; 1 isipuni se-thyme esomileyo; I-1/4 tsp ipompe emnyama; I-1/4 tsp yomsila womhlaba, iikomityi ezine ze-inkukhu ezingenakususwa; 1 indebe yee-peas ezihlaza. 2 tbsp. iipuni eziqwengile iparsley
Ukulahla
1 inkomishi yomgubo; 1 ithisipuni ye-powder baking; 1 tbsp. i-spoon yebhotela elingenakwenziwa; I-1/2 indebe ye-fat fat fat; 2 tbsp. iipuni ezinqunywe anyanisi.
Kwipuphu enkulu enzima eneqhosha elikhulu, ukutshisa ioli phezu kobushushu obuphakathi. Yongeza i-anyanisi, i-paprika, izaqathe kunye negalikhi kunye nefry emizuzu emi-2. Yongeza amabele enkukhu kunye ne-Fry emizuzu emi-5 - ade ahlanganiswe ngumbundu omnyama kumacala onke. Yongeza iqabunga le-bay, i-thyme, ipropper kunye ne-sage kwaye udibanise kakuhle. Yongeza umhluzi wenkukhu uze ubilise. Ukunciphisa ubushushu phakathi kwaye upheke imizuzu emihlanu. Okwangoku, kwisitya esiphakathi, xuba umgubo kunye nompu wokupheka. Ukusebenzisa imfoloko, xuba umgubo kunye nebhotela ukuze wenze umxube ukhululeke. Yongeza ubisi uze udibanise ukudibanisa kakuhle. Yongeza u-anyanisi uze udibanise. Hlanganisa iipeya kwisobho kwaye ubuye ubilise. Ukusebenzisa i-spoon enkulu, phonsela isobho 8 zokulahla ngendlela yeebhola. Khupha uze upheke ukushisa okuphantsi kweminye imizuzu engama-8-10 ngaphantsi kwesiqhekeza, kude kube yilapho ukupheka kuphekwe kwaye kuthotywe (kufuneka kube nzima kumgca). Susa isobho emlilweni uze ususe amaqabunga e-laurel. Phala isobho ngeendwangu ezicwecwe kwaye ufefe ngeparsley entsha. Ixabiso lesondlo ngokukhonza (i-1 cup soup, i-2 dumplings): 346 kcal, i-8 g i-fat (21% kcal), i-3 g i-fat-fatty fat, i-39 g i-carbohydrate, i-28 g iprotheni, i-5 g fiber, i-185 mg i-calcium, i-4 mg isinyithi, 690 mg ye sodium.
Isobho senkukhu kunye negalikhi
Hlanganisa iikomityi ezine ze-inkukhu yomhluzi ogqitywe ngegalikhi ebhakiweyo, iikomityi ezimbili zenyama ephekiweyo yenyama yenkukhu kunye nekomityi enye yenani leminye imifuno enqabileyo; ukupheka ubushushu obude imizuzu eyi-10. Gcoba nge-parsley entsha. IiNkonzo: 4. Kwakhonza omnye: 104 kcal, 2 g fat.
I-pizza kunye ne pesto kunye nesipinashi isanci
Roll 450 g ye-pizza (okanye thawed) i-pizza inhlama kwi-cake ye-40 cm ububanzi kwaye uyibeke kwiphepha lokubhaka; indawo kwindawo yomgubo 1/3 indebe yokugqiba i-pesto sauce ukusuka kwi-basil kwaye isasazeka phezu komhlaba wonke; phezulu kunye ne-280 g ye sipinashi etyunyiwe etyunyiwe kunye ne-1/2 indebe eqoshiwe i-Mozzarella ushizi we-fat content. Bhaka kwi-230 C malunga nemizuzu eyi-8-10 de i-cheese iyancibilika kunye nemiphetho ye-pizza ibumnyama. IiNkonzo: 4. Ekukhonzeni omnye: 473 kcal, 16 g fat.