Isaladi kunye ne-pasta
Kwi-5 servings:
- 100 g yeedta
- 550 g iklabishi emhlophe
- kwi-50 g yeenqathe, i-zucchini, i-anyanisi, i-anyanisi eluhlaza
- 50 amagremu weeshukela ezinqambileyo, ioli yemifuno
- 100 amagremu eviniga
- 20 g ityuwa
- imifuno emitsha
Ukupheka:
1. Gcoba iklabishi ukusuka kumaqabunga aphezulu, uhlambe uze ucobe. Yongeza izaqathi ezilungiselelwe kwaye zincinciweyo. I-onion peel, uhlambe uze uthathe iindandatho zesiqingatha. 2. Pheka i-pasta uze uphekwe, hlanza uze ungeze kwimifuno. Ixesha le-saladi kunye neviniga, i-oyile yemifuno, ifafaze iswekile, ityuwa kwaye ifakwe efrijini malunga neeyure eziyi-1-2. 3. Ngaphambi kokukhonza, ufafaza isaladi kunye neentsiba ezicatshulwa zantyiki ye-anyanisi kunye nemifuno.
Ixesha lokupheka: 30 iminithi.
Ngenye yee-207 kcal
Iiprotheni - 12 g, amafutha - 7 g, i-carbohydrates -15 g
Isobho ngeepes
Kwi-4 servings:
- 300 amagremu e-broccoli
- 1 anyanisi
- 40 g yebhotela
- 500 ml umhluzi
- 100 g yekhilimu
- 200 ml yobisi
- Itafile 1. isipuni somgubo
- ityuwa
- umnyama omnyama
- I-pastry yenziwe ngamalungiselelo
- 1 isikhupha
- 200 g weeshizi
- 150 g ukhilimu omuncu
Ukupheka:
1. Hlanza umnsalo, uthinte kwaye ube mnyama kwibhotela uze ucacise. I-Broccoli yahlula kwi-inflorescences. Bhuqa umhluzi, uthele iklabishi. Ukupheka ubushushu obude uze upheke. Emva koko iziqulatho zepen zihlambulukile. Umgubo womgubo ubisi uze ungene, uvuselele, ungene kwisobho. Dlulela kwi-ukhilimu. Yizisa emathunzini, ixesha lokutya. 2. Yinqumle inhlama zibe zikwere. Fold in triangles, gcola nge-yolk, bhaka ku-200 °. I-Grate ishizi uze udibanise ne-ukhilimu omuncu. Iipizi zinqunywe ukusuka kwicala lokuguqa ngokulinganayo kwisiqingatha. Kwii-halves ezisezantsi zifaka ukuzaliswa kwaye zifihla i-half half.
Ixesha lokupheka: 50 iminithi.
Kwenye inkonzo, 319 kcal
Iiprotheni - 2 7 g, amafutha - 15 g, i-carbohydrates - 38 g
I-pie e-spicy ne-salmon
Kwi-6 servings:
- 400 g ifayile ye salmon
- I-pinch yepilisi emhlophe yomhlaba
- umgca womhlaba kwisalathiso somthi
- Amaqanda ama-2
- 1 iglasi le-cream cream
- Itafile 1. i-spoonful ukhilimu omuncu
- Itafile e-2. iipuni ze-dill eluhlaza
- 1 ithisipuni. isipuni seprika yomhlaba
- 1 anyanisi
- Iiplati ezi-2 zomsebenzi ogqityiweyo wokugqithisa
- 1 iglasi yeoliva
Ukupheka:
1. Sika iifomthi, ususe amathambo amancinci, uthathe izicucu. Ixesha kunye neziqholo, yongeza iqanda, ukhilimu omuncu, ukhilimu kunye ne-mash. I-peel anyanisi, coca udibanise kunye ne-dill kwi-salmon puree. Ixesha kwaye uvuselele. 2. Kwinqanaba elilodwa, ulungele ukubunjwa kwaye ubeke kuyo 1/2 yentloko yeentlanzi, inqanaba. Umnquma uthathe amasongo kwaye usasaze ekuzaliseni. Phuma phezulu kwinhlanzi eseleyo. Yibambe inhlama ngeqanda. 3. Bhaka imizuzu engama-40 kwi-180 °. Khonza ngemifuno.
Ixesha lokupheka: 50 iminithi.
Ngomnye ukhonza 356 kcal
Iiprotheni - 25 g, amafutha -17 g, i-carbohydrates - 29 grams
I-vitamin saladi
- 200 g izaqatha
- 2 iziqu zesilimo esidliwayo esinamagatsha anamanzi
- 1 ipod yepilisi elibomvu elibomvu
- 100 g yezintambo zomnatha
- ityuwa
- Itafile e-4. iikomityi zengqolowa ekhonkxiweyo
- ipaprika yomhlaba kunye nepelepele
- Itafile e-4. iipuni zeeayonnaise
- 2 amaqanda abilisiwe
Ukupheka:
1. Iikroti zihlambulule kwaye zigalelwe iibhubhu ezincinci. Pulp the pepper. Izitampu zesityambo sesilimo esidliwayo esinamagatsha anamanzi zithathwa zibe zincinci. Iimveliso zokutya ezilungiselelwe kufuneka zidibaniswe kwaye zincinci. 2. Amantongomane okugaya. Hlanganisa nommbila kunye neminye imifuno, ixesha kunye ne-mayonnaise. Ixesha kunye ne-paprika kunye ne-chili. Khonza ngamaqanda ahlotshwe ngeekota.
Ixesha lokupheka: 15 imizuzu.
Kwesinye isahlulo 210 ukuya kumatshini
Iiprotheni - 8 g, amafutha - 5 g, i-carbohydrates - 23 g
Vinaigrette nge squid
Kwi-4 servings:
- 200 g ye squid yamathanga
- 2 beet
- 3 iibhatateshi
- 1 kroti
- 2 ikhukhamba yelityu ephakathi
- 1/2 anyanisi
- I-1/2 ibhokisi le-anyanisi eluhlaza
- Itafile e-2. ipoyileji yeoyile yemifuno
- ityuwa
- pepper
Ukupheka:
1.Sveklu, iitapile kunye ne-carrots ubilise kude kube yilungele (ii-beet - malunga ne-40 iminithi, iifatate kunye ne-karoti - 10-15 min). Imifuno ipholile, ihlambuluke kwaye igalelwe iikhabhi okanye iincinci ezincinci. 2. Amakhukhamba aphethiweyo kwaye awanqande ngamanqatha. 3. Hlaza i-anyanisi, ibethe ngamanzi abilayo kwaye uyilahle kwi-colander. Hamba i-anyanisi eluhlaza ibe ngamacangci amancinci. 4. Gcoba i-liquid kwi-squid. Inyama igalelwe imichilo. 5. Zonke iimveliso ezilungiselelwe zidibeneyo, zithululelwa ngeoli yezolimo kwaye zixutywe ngetyuwa kunye nepilisi. Emva koko xubana kakuhle kwaye usebenze.
Ixesha lokupheka: 50 iminithi.
Ngomnye ukhonza u-226 kcal
Iiprotheni - 12 g, amafutha - 12 g, i-carbohydrates - 20 g
Isaladi "iTashkent"
- 2 ama-radishes abamnyama
- 300 g yenkomo yenkomo ebilisiwe
- Amaqanda ama-3
- 1 i-anyanisi enkulu
- Itafile e-2. ibhotela
- 250 g yeayonnaise
- imifuno emitsha
- 4 i-radishes for decoration
Ukupheka:
1. Hayiza uze uphawule utshani obumnyama. Phalaza amanzi abandayo ngamaminithi angama-20 ukuze ulawule ubuhlungu. Emva koko ulahla isilayi kwi-colander, vumela ukuba amanzi aphephe ngokupheleleyo, kwaye umise loo mveliso. 2. Sika i-anyanisi ibe ngamacangci amancinci kunye nefri, uvuselela rhoqo, kwipeni yokutshiza kunye nebhotela (imizuzu eyi-10). 3. Amaqanda ubilise kanzima ukucima kwi-shell. Elinye iqanda ligalelwe kumagugane ukuhlobisa, ezinye ii cubes. 4. Sika inyama phezu kwamafayili ngotshani oluhle. 5. Beka izicatshulwa, uchithe uluhlu ngalunye nge-mayonnaise: inyama, ke u-anyanisi othosiweyo, israyi kunye namaqabunga amaqanda. 6. I-salad ihlobisa ngemifuno kunye namaqanda amaqanda. Isalathisi sinqunywe kwi-curly kwaye ibeke isaladi.
Ixesha lokupheka: 30 iminithi.
Ngomnye ukhonza u-484 ukuya kumatshini
Iiprotheni - 15 amagremu, amafutha-iigremu ezingama-44, i-carbohydrates-7 amagremu
Isaladi nenyosi yenkukhu
Kwi-4 servings:
- 2 amabele amakhulu enkukhu (malunga ne-500 g)
- 2 izaqathe
- 1/2 intloko encinane yeklabishi yaseShayina
- 20 iminqumo ngaphandle kwemigodi
- Ityuwa
- 1 iqanda
- 1 ipiniki yesardadi
- 1/2 ijusi lemon
- 100 ml yeoli yemifuno
Ukupheka:
1. Ubilise amabele enkukhu emanzini anamanzi, epholile kwaye egalelwe iibhubhu ezincinci. 2. Gcoba iklabishi yaseTshayina. Iibroti zibilise, zidibanise kwaye zinqumle kwiibhubhu ezincinci. Sika iminquma yemiqolo. 3. Lungisa i-sauce. I-Egg ibhebhe nge-pinch ityuwa. Ukuqhubeka ukugaya, engeza isardadi, uthele ijisi lemon kunye neoli yemifuno. 4. Zonke iimveliso ezilungiselelwe zixhunyiwe, zityhulwa nge-sauce kwaye zivuselela. Ukuhlobisa, ukuba unqwenela, kunye namaqabunga amhlophe okanye i-lemon balm.
Ixesha lokupheka: 40 iminithi.
Ngenye ye-350 kcal
Iiprotheni - 45 amagremu, amafutha - i-17 grams, i-carbohydrate-15 grams
Izitshizi ngembewu yeesame
Kwi-6 servings:
- 300 g yomgubo
- 150 g itekisi
- 180 g ibhotela
- 1 ithisipuni. isipuni setyuwa
- Itiye le-1/2. iipuni zeeprika zomhlaba
- 1 iqanda
- 100 amagremu weesame
Ukupheka:
1. Sula i-cheese kwi-grater ecocekileyo, xuba ne-bhotile, ityuwa kunye ne-paprika. Gcina umgubo uze uxoke inhlama. Beka kwifilimu yokutya kunye nendawo kwindawo efrijini kwihora eli-1. 2. Umquba ukufumana kwifriji kwaye ubeke phezu komsebenzi wokuthunga umgubo. Yenza iibhola ezincinci kwaye zikhuphe kuzo intonga yobukhulu bepensile. 3. Ukubetha iqanda nge-1 teaspoonful. isipuni samanzi abandayo. Izitshizi zigcoba umxube olungiselelwe kwaye ulungele imbewu yeesame. 4. Beka iintonga ngobumnandi kwi-tray eyomileyo. Bhaka imizuzu eyi-15-20 kwi-180 °. Emva koko ususe kwi-pan, vumela ukupholisa nokukhonza.
Ixesha lokupheka: 50 iminithi.
Ngomnye ukhonza 390 kcal
Iiprotheni - 11 g, amafutha - 15 g, i-carbohydrates - 26 g
Isibheno esenziwe ekhaya
Kwi-8 servings:
- 600 g yenhliziyo yenkomo
- 300 amagremu enyama ebilisiwe kunye anyanisi
- iiprotheni
- 6 amaqanda abilisiwe
- 400 g yamagqabi
- ijusi ye-1 lemon
- 200 ml yeayonnaise
- Itafile e-4. ipoyileji yeoyile yemifuno
- ityuwa
- Iifomati 2-3 ze-carnation
Ukupheka:
1. Inhliziyo yenkomo ibilise ngamanzi anosawoti kunye nama-cloves (1.5 iiyure). Emva koko, ukususa iifilimu kunye nemithambo yegazi, uthathe iinqununu ezinkulu. 2. Iiphampons zihlalutye, zinqunywe kwiinqununu ezinkulu kwaye ubilise ngamanzi anosawoti ngejisi lemon. Gcwalisa kwi-colander, ngokukhawuleza ujongwe epanini kwisiqingatha seoli yezityalo. 3. Iiprotheyini kunye ne-ham zinqunywe kwiindawo ezinkulu. 4. Sika i-anyanisi zibe ziinqunto kunye ne-fry, uvuselele, kwioli ye-vegetable kuze kube yincinci yegolide (imizuzu eli-10). 5. Zonke izithako ezilungiselelwe isaladi zidibeneyo, zihamba ngokukhawuleza, zathululelwa nge-mayonnaise kwaye zixutywe kakuhle.
Ixesha lokupheka: 50 iminithi.
Kwesahlulo esinye se-420 kcal
Ama-proteins-22 amagremu, amafutha-12 amagremu, i-carbohydrates-13 amagremu
Isaladi ye "Seafood"
Kwi-6 servings:
- 3 avocados
- Ama-200 g flets of fish red
- 200 g ye-shrimp ehlutshiwe (inganqandwa)
- 200 g yeayonnaise
- 1 lemon
Ukupheka:
1. Gweba i-avocado ibe ngama-halves, susa amatye uze ususe i-pulp ukwenza "iinqanawa". Inyama ye-avocado kwaye igalelwe ii cubes. 2. Ubilise i-prawns ngamanzi anamanzi (2-3 imizuzu) kwaye uthathe iinqhezu ezincinci. 3. Yinqumle i-lemon ibe ngamahafu. Ukususela kwelinye ukuya kufaka ijusi, enye inqunywe kwiinqununu. 4. Hlanganisa i-pulp ye-avocado, i-shrimp eqoshiwe, intlanzi, ufafaze i juisi ye-lemon uze udibanise kakuhle. Gcwalisa i-halves ye-avocado kwaye uvale kunye ne-mayonnaise. 5. Iinqununu zameli ezicocwe kwizinyopho, zixakeke phakathi kwendawo yesaladi nganye.
Ixesha lokupheka: 25 iminithi.
Ngenye yee-348 kcal
Iiprotheni - 13 g, amafutha - 11 g, i-carbohydrates - 8 g
Isobho semifuno
Kwi-4 servings:
- 2 amathole eembotyi ezimhlophe
- 2 izaqathe kunye netamatato
- 1 anyanisi
- I-1/2 ipod ye-chili pepper
- 40 ml yeoli yemifuno
- 1 ilitha yemifuno yemifuno
- 2 iziqu zesilimo esidliwayo esinamagatsha anamanzi
- Coriander
- Iingcezu ezi-3 zezonka ezimhlophe
- Ii-clove zegalikhi
Ukupheka:
1. Umhluzi onohlaza ukuze ubilise phezu komlilo omncinci. 2. Iikroti zihlambulukile, zihlanjwe zigalelwe zibe zicucu. I-anyanisi ye-peel, uhlambe uze uthathe iibhubhu ezincinci. 3. Iikroti, i-pepper kunye ne-anyanisi kwisiqingatha seoli kunye nokufaka umhluzi. Emva kwemizuzu eyi-10 yongeza utamatisi ohlanziweyo ohlanjulweyo kunye nococekileyo. Pheka malunga nemizuzu engama-15 uze udibanise okanye ugibe ngesihlunu esihle. Iibhontshisi ziphonswa kwi-colander ukuze zenze iirazi egazini. 4. Yongeza iiembotyi kwimifuno, kwakhona uphinde uthule isobho ekubiliseni, ukuphazamisa ngamanye amaxesha. Iiglicci zicocekile kwaye zidlule kwi-press okanye grate. 5. Isonka sinqumle ngokukhawuleza, ukusika ii cubes zibe yi cubes kunye nefry kwi-oli esele kunye negalikhi, udluliselwe kwi-press. Faka i-napkin ukuze ubeke amanqatha amaninzi. 6. Ngaphambi kokuba usebenze, ufafaze ama-crrou croutons kunye nemifuno ecocekileyo.
Ixesha lokupheka: 50 iminithi.
Kwinye enye i-kcal 320
Iiprotheni - 18 g, amafutha - 15 g, i-carbohydrates - 57 g
Isobho sePatato
- 0,4 kg yeetekisi
- 1 anyanisi
- Itafile e-4. ibhotela
- ityuwa
- umnyama omnyama
- 1,2 l umhluzi
- 2 iipods ezibomvu pepper
- Iingcezu ezi-4 zesonka sesonka
- 100 g ukhilimu omuncu
- 1 iqela le-anyanisi eluhlaza
Ukupheka:
1. Gweba amazambane. Geza unqande kwiikerubhi ezinkulu. I-onion ikhasi kwaye uthathe amasongo ehafu. 2. U-anyanisi namazambane zifake okhezu kwiipunipoli zeoli ezi-2. Emva koko uthele umhluzi ofudumeleyo uze upheke, uvuselele ngamanye amaxesha, malunga nemizuzu eyi-10. 3. Geza i-pepper e-sweet, uhlambulule imbewu kwaye ususe isiseko se-peduncles. Sika kwiindawo ezincinci. Yongeza i-pepper kwiifatata kunye anyanisi. Bilisa enye imizuzu eyi-10. ITyuwa kunye nepepper. 4. Isonka sinqumle kwi cubes kunye gazinga kwioli. Geza i-anyanisi entwasahlobo kwaye uthathe iindandatho. Ngaphambi kokuba usebenze etafileni kwisobho, yongeza i-toast, ukhilimu omuncu uze ufefe nge-anyanisi eluhlaza.
Ixesha lokupheka: 35 iminithi.
Ngomnye ukhonza 289 kcal
Iiprotheni - 24 g, amafutha -19 g, i-carbohydrates - 27 amagremu