Umvuzo wePalad
- 200 g ye-saladi yenkukhu okanye nayiphi enye i-lettuce
- 2 utamatisi «Intliziyo yeBull»
- 12 ama-shrimps
- 1 i-anyanisi ebomvu
Ukuphakamisa:
- 4 tbsp. l. uviniga waseLitrus
- 2 tbsp. l. ushukela
- Ii-clove zegalikhi
- 1 ipod yepili pepper
- 2 tsp. i-oyster sauce
- iintlobo ezininzi ze-coriander
- 10 g yeengcambu zeginger
- iindidi zeentsimbi ezinamanzi
Ukupheka:
Lungisa isiteshini segesi. I-minti ne-coriander ihlambulule, yomile, shenxise iziqu ezinkulu kwaye unqume. I-Pepper isusa, susa isityalo, uthathe iibhubhu ezincinci. Gcoba igalikhi. Ingcambu ye-Ginger, supha, i-peel, grate. Hlanganisa zonke izithako, xuba, ixesha kunye noshukela, iviniga kunye ne-oyster sauce. Nyuse utywala uze unqande ezinkulu. Sika i-anyanisi ibe ngamacangci amancinci, kunye ne-tomato zibe ziincindi. I-Shrimp ibilisiwe kwaye ihlambuluke. Beka i-lettuce, i-shrimp, i-tomato tincetu kwi-ipa ye-peas, phezulu kunye nokugqoka i-oyster-ginger. Ingxenye enye: i-128 kcal, i-10 gram yeprotheni, i-1 g yeoli, i-20 g ye-carbohydrates.
Panini nge sipinashi
- Iziqhekeza ezi-8 zeesonka eziqhekeza isonka se-2-3 cm okanye 2 pita, zinqumle zibe ngamaqhekeza amane
- Iikomityi ezine zeqabunga elincinci
- Iicandelo ezili-8 zetamatato (1 utamatisi ophakathi)
- 1 tsp ityuwa
- 1 tsp. ipilisi esemhlabeni
- Iikomityi ezine ezityunwe anyanisi
- 60 grams of feta cheese
- 2 tsp. amaqabunga aseBasil
- ioli
Ukupheka:
Ukuqokelela iswathwa: usasaze isiqingatha sesipinashi phakathi kweesineki zesonka okanye i-pita, phezulu kunye neengcezu zetamatatoes, i-salt ityuwa, i-pepper. Yongeza iindlovu ze-anyezi kunye namagqabi ase-basil. Emva koko faka i-feta. Vala iipiramidi kunye neesahlulo eziseleyo zesonka. Cindezela phantsi. Ukucoca ngeoli, i-grill yokugcoba okanye ipani kunye neengubo ezingenanto. Preheat. Beka i-sandwiches phezu kwe-roaster kunye ne-grill kunye no-Fry imizuzu engama-2-3. Ukusebenzisa i-pan yokucima, ngaphambi kokufryisa "iibhondi" zeesanti, uze ube ngokwama-sandwich for 2 minutes. Kwesahlulo esinye: 315 kcal, i-7 g i-fat, i-50 g i-carbohydrate, i-13 g iprotheni, i-8 g fiber.
Isaladi yamakhukhamba nama-oranges obomvu
- 2 ii-oranges ezibomvu, zihlanjululwe kwaye zinqunywe kwisiqingatha
- isiqingatha ikhukhamba elincinci, elincinci
- 1 tbsp. l. ioli yeoli
- Iikomityi ezine zeqabunga eziqwengqileyo zamanzi
- Iikomityi ezine zincinciweyo i-anyanisi ebomvu
- 12 iolives
- ityuwa kunye nepelepele ukula
Ukupheka:
Sika isahluko ngasinye selalanti ibe yincinci elincinci kwaye uyifake kwisitya esikhulu. Yongeza iikomkom. Ukucoca umxube ngeoli yeoli kunye nokongeza ityuwa kunye nepepper ukuze unambitha. Gxotha yonke into uze uyibeke kwiingxenye. Ukuhlobisa i-anyanisi kunye namaqabunga amhlophe, phezulu kunye neminqumo. Sebenza kwi tafile. Ngomnye umkhonza (4 inxalenye yomvuzo): 86 kcal, 5 g fat (1 g egcwele), 11 g i-carbohydrates, 1 g iprotheni, i-2.5 g i-fibre, i-49 mg i-calcium, i-0.7 mg isinyithi, i-117 mg ye-sodium.
I-Herculesan-Fruity Parfait
- Iikomityi ezine ze-Herculesan
- Iikomityi ezine ze-yogurt ephantsi
- Iikomityi ezine ze-hazelnut kunye nembewu yeesame
- Iikomityi ezine zeqhamo eziqutywe (ii-apula, iipereji) okanye amajikijolo
- 1 tsp. nobusi
- 1h. l. cocoa powder
Ukupheka:
Beka uluhlu lwe-yogurt, i-cereal, i-nati kunye neziqhamo kwi-galasi enkulu (unokuphinda ulandele zonke izihlandlo eziphindwe kabili), phezulu kunye nobusi uze ufefe i-cocoa. Ukuhlobisa nge-sprig yeyinti. Kwesahlulo esinye: ii-khalori eziyi-126, i-20 gram yeenqatha, i-31 gram ye-carbohydrate, i-10 gram yeprotheni, i-5 grams ye-fiber, i-473 mg ye-calcium.
Iphepheni yesobho
- I-3/4 indebe ecocekileyo
- 2 tsp. ioli yeoli
- 2.5 tsp. powder
- Iikomityi ezine zeenkukhu okanye umhluzi wemifuno
- 400 g yamathanga
- 2 iizambane, uthathe ii cubes
- 4 indebe ye-cilantro
- 4 imiqulu
- ityuwa, ipepper ukula
Ukupheka:
Kwisiponti, gcoba i-anyanisi imizuzu emi-2. Yongeza i-curry uze ubeke enye imzuzu. Yongeza umhluzi, i-mokopu kunye namazambane uze ufike emathunjini. Nciphisa ubushushu kwaye upheke imizuzu eyi-10. Ukukhonza ngeebhonki. Kwesahlulo esinye: 238 kcal, 40 g ye-carbohydrates, 5 g weenqatha, 9.5 g yeeprotheni, 6 g yefiber.
Isaladi kunye ne-Japanese noodle noodle
- 225 amagremu we-udon okanye i-soba noodle
- 2 tsp. imbewu yemifuno emnyama
- 2 i-clove igalikhi, ihlulwe ngokukhawuleza
- 1t.l. ginger
- 1 tbsp. l. ioli yeoli
- Iipakethi e-1 (450 g) yemifuno efriziwe: iipeas, i-karoti, i-anyanisi kunye nama-mushroom (thaw ngaphambi kokupheka)
- 2 tsp. i-sauce e-saly ekhanyisiweyo
- Iikomityi ezintathu zeenyiti eziliweyo
Ukupheka:
Beka i-noodle ngamanzi abilayo kwaye upheke imizuzu engama-8 uze uphekwe. Kwipeni yokucoca, ukutshisa ioli, ufake igarlic kunye ne-ginger kuyo. Phinda ngomzuzu 1. Yongeza umxube wemifino kwaye udlule imizuzu engaphezulu kwemizuzu. Hlanganisa imifuno kunye nama-noodle, faka i-soy sauce. Nciphisa i-soy nut. Kwesahlulo esisodwa: 343 kcal, 7.8 g weenqatha, ama-54 g we-carbohydrate, i-17 g yeeprotheni, i-7 g ye-fiber.
Steak wahamba
- I-600 g steak evela kwinqomo e-fat fat
- Iikomityi ezine ze-rosemary ezityukileyo okanye i-1 tsp. omisiwe
- 1 tbsp. l. i-marjoram entsha okanye i-1 tsp. omisiwe
- 1 tbsp. l. i-oregano entsha okanye i-1h. l. omisiwe
- 3 clove yegalikhi
- 1.5 tsp. paprika
- 1 tsp. pepper ebomvu
- З ст. l. ioli yeoli
Ukupheka:
Nciphisa amanoni amaninzi ukusuka kwenyama uze usike umgca kumacala omabini ngesamba esibukhali kwiindlela ezimbini. Kwisitya esincinci, hlabanisa zonke iitrob, ityuwa, i-pepper uze udibanise igalikhi. Gubha inyama kunye nomxube wee-herbs ngokulinganayo kumacala omabini. Yifake kwisitya, gubungela ngefilimu uze uhamba ngesiqandisini ngeyure. Ukuba utshaya emlilweni ovulekileyo, linda ude amalahle ashise imizuzu engama-20-25, ukuba ngaba ngombane - ukutshisa iqondo lokushisa. Beka inyama kwi-grill kunye nefry kumacala omabini kude kube yinto enqabileyo. Emva koko ubeke ibhodi yokusika kwaye uvumele ukupholisa malunga nomzuzu. Ukucoca ngokukhawuleza kwaye usebenze ngesaladi. Kwesahlulo esinye: i-179 kcal, i-11 grams yeenqatha, i-1 g ye-carbohydrate, i-19 g yeprotheni, i-0 g ye-fiber.