Ukutya okunomdla kwimini engama-30

Kwinqaku lethu "Izidlo ezidliwayo imizuzu engama-30" uya kufunda indlela yokulungisa izitya ezimnandi nezolisayo.

Iinqaba zeentlanzi ezinonwele kunye ne-tomato sauce.
Kwi-4 servings:
600 g i-salmon i-salmon, ijisi lemon, 30 i-parsley, i-50 grams yamadongi e-anyanisi, amaqanda ama-2, iipuniji ezi-3 ze-cottage cheese, i-2 tablespoons breadcrumbs, i-5 tablespoons cornflakes, i-2 utamatisi, ityuwa, i-3 , I-200 g ye-ukhilimu omuncu, iipunipoyi ezi-5 zeoli yemifuno.
Ukulungiselela:
1. Iintlanzi ziqwengwe kakuhle, uthele ijisi lemon, yongeza i-parsley, isiqingatha se-anyanisi eluhlaza kunye netyuwa. Ukubetha amaqanda, udibanise ne-cottage cheese, i-breadcrumbs kunye neenxalenye zeentlanzi. Amabhola agqityiweyo evela emzimbeni womhlaba kunye ne-roll in crumbled corn flakes.
2. Sika utamatisi ngamanzi abilayo, i-peel, i-cutly cut. Hlanganisa ne-mayonnaise, ukhilimu omuncu kunye no-anyanisi entwasahlobo. Ityuwa.
Fry iibhola zeentlanzi kwioyile yemifino (8 min), faka isidlo kwiiplate kwaye usebenze nge-tomato sauce.
Ixesha lokupheka: imizuzu engama-30.
Kwesahlulo esinye, 580 kcal.
Iiprotheni - 42 g, amafutha -16 g, i-carbohydrate - 66 amagremu


Iindumasi ezinonophelo "kwintambo" yeeodle.
Kwi-2 servings:
Ama-200 g noodle, ityuwa, 1 i-basil ye-basil, i-2 sprigs ye-rosemary, i-1puni ye-pine nut, i-tablespoon ye-ashiweyo, i-8puni ye-oyile yemifuno, umpu omnyama omnyama, 6 i-shrips ezinkulu, 1 i-clove yegalikhi.
Ukupheka:
1. Ubilise i-noodle. Hlanganisa amaqabunga e-basil ngamantongomane, ushizi kunye neepuni ezine ze-oyile yemifuno. Ixesha kwaye ugaya umxube kwi-blender.
2. Gweba i-shrimp kumsila. Emva kokuba unqumle umva, susa i-insides emnyama. Iigrafu idluliselwa kumaphephandaba kunye nokufudumala kumagumbi okudlela angama-4. iipuni zeoli kunye ne-rosemary. Imfucu yefri (1 iminithi kwicala ngalinye). ITyuwa kunye nepepper.
3. Susa kwishushu kwaye ungasasazi kwi-pan yokutshiza, de kube yinto evulekileyo (i-periodically pour the oil). Hlanganisa i-noodle nge-spicy sauce. Phezulu nge shrimps.
Ixesha lokupheka: imizuzu engama-30.
Kwakhonza omnye, 185 kcal.
Iiprotheni - 7 g, amafutha -15 g, i-carbohydrates - 7 g

I-steak edibeneyo nemifuno.
Kwi-4 servings:
Ii-clove ezi-3 ze-garlic, i-2 tablespoons ye-lemon juice, i-1 ithispoon eyomileyo i-oregano, i-Chile yomhlaba, i-oyileji ye-oyiji e-7, i-carrot, i-anyanisi, i-1 anyanisi, i-1 inkomishi ebomvu, i-1 petio isilimo se-celery, i-1 pepper, 100 i-lettuce, 150 g yengqolowa ekhonkxiweyo, isipuni 1 seviniga ne-mustard.
Ukupheka:
1. Isiqingatha se-garlic chop bese udibanisa nejisi lemon, i-oregano, isilili, ii-oyileji ezine-oyile yemifuno. Pepper. Lubricate inyama kwaye ushiye ihora eli-1.
2. Iikroti, anyanisi kunye negalikhi ziyanqunyulwa zibe zii cubes, zongeza i-lentils. Ityuwa kwaye uthele iicube ezimbini zamanzi. Ukupheka, njengoko kuboniswe kwiphakheji yeententili. I-celery igqitywe kwiisondo, isilili, isusa imbewu, - imivimbo, i-lettuce ixube, ixutywe kunye neengxube eziphekiweyo kunye nengqolowa.
3. I-Steaks ukuya kufry. Isaladi igqoke ngeviniga kunye ne-mustard. ITyuwa kunye nepepper.
Ixesha lokupheka: imizuzu engama-30
Ngenye ye-650 kcal
Iiprotheni - 51 g, amafutha - 35 g, i-carbohydrate - iigramu ezingama-31

Steak phantsi kwe "ingubo" yee anyanisi.
Kwi-4 servings:
Iibhulabhu eziphakathi kwe-3, i-120 g yebhotela, ii-2 zintlanzi zesonka, i-1 teaspoon yesardard, i-20 g yeentlanzi, isityuli, umpu omnyama omnyama, ii-steaks eziyi-4 (i-180 grams), igumbi lokudlela eli-1. i-spoon yeoli yeengqolowa, 125 ml umhluzi, 1 ithispoon ye-black sauce thickener.
Ukupheka:
1. Thulula i-anyanisi kwi-20 g yebhotela kwaye ubeke ngaphandle kwipani yokutshiza. Isinkwa sinqamle kwiikhabhi kwaye kuphephe kwi-20 g yebhotela. Faka i-anyanisi. Hlanganisa ibhotela, isardadi, izitya zokutya. Ixesha kwaye uvuselele.
2. I-steaks eyomile kwaye icheke kakuhle kwioli yendalo (3 imizuzu kwicala ngalinye). Beka inyama, ityuwa, i-pepper kwaye ipholile kancane. Umxube we-anyanisi ubeka ubungqingili kwi-steaks, i-smoothen kwaye "imdaka" phantsi kwe-grill.
3. Gcwalisa umhluzi ngamanqatha ukusuka ekutheni. I-Sauce ibilise kwaye utyhale. Ixesha. I-sauce yezilwanyana kwaye usebenzise i-lettuce kunye ne-tomate cherry.
Ixesha lokupheka: imizuzu engama-30
Ngenye yee-540 kcal
Amaprotheni - 41 amagremu, amafutha - ama-36 amagremu, i-carbohydrates - 14 amagremu