Saida ngama-apula
- saithe fillets
- Ama-apula amathathu
- ijusi le-1 lemon
- Ithebula le-3. ibhotela lesipuni
- 1 anyanisi esikhulu
- Ithebula eli-2. wezipuni of ukhilimu omuncu
- Ithebula eli-2. nezinkezo zewayini elimhlophe elimhlophe
- ipulazi emhlophe emhlabathini
- iqoqo lamaqabunga e-ulethisi
- ama-sprigs we-dill noma i-parsley yokuhlobisa
Ukupheka:
Ama-apula, ngaphandle kokubheka, ahlukaniswe emagumbini. Sika isisekelo, uthathe inyama ibe yizicucu bese ufafaza isigamu sejisi lemon. I-bulb igaya, isundu, ishukumisa, ibhotela (imizuzu engaba ngu-10). Beka ama-apula ku-anyanisi, ikhava futhi ugcine ukushisa okuphansi eminye imizuzu engu-7. 3 Sika izibopho ezisikiwe zibe izingcezu ezincane. Usawoti, ufafaze umsila omhlophe we-pepper bese ufafaza ijusi elisele lemon. Izingcezu zezinhlanzi zifakwe epanini lokuthosa ama-apula kanye anyanisi. Konke ukuxuba ngobumnene, ukumboza nokumisa emlilweni omncane imizuzu engu-30. Lungisa i-sauce. Ukhilimu omuncu ohlangene newayini, uvuselela njalo, ulethe ngamathumba bese ususa ekushiseni. Isidlo esiphelile efomini elishisayo uthele i-sauce ephekiwe, ikhava bese ushiya imizuzu engu-10-15. Amahlamvu we-ulethisi ukuhlunga nokusabalalisa ngokukhonza amapuleti. Phezulu ngokucophelela ubeke izinhlanzi kanye neziqephu zama-apula. Khonza nge-dill noma i-parsley sprigs.
Isikhathi sokupheka: 40 iminithi.
Kwesinye isabelo 251 kcal
Amaprotheni - 18 g, amafutha - 15 g, ama-carbohydrate - 100 g
Inkukhu ye-chicken nemifino
- Izibopho ezine zezinkukhu (cishe 800 g)
- Ama-pod angu-2 we-pepper obomvu
- 1 isanqante
- 1 anyanisi
- usawoti
- umhlabathi omnyama omnyama
- Ithebula eli-2. amafutha wezipuni zemifino
- 1 ithisipuni. isipuni sembewu yesame
- Ithebula eli-1. isipuni sosa sauce
- 1 ithisipuni. i-spoonful of honey
Ukupheka:
Ama-pods we-sweet pepper bake kuhhavini ngamaminithi angu-15-20 ku-220 °. Bese uthatha le pepper uphume ehhavini bese uphahla. Sika ama-pod zibe ama-halves, susa imbewu kanye nezinsalela zezinyawo. Inyama ibe yimichilo. Ama-karoti ahlanzekile futhi anqume ama-slabs amafushane noma i-grate ku-grater enkulu. Anyanisi uthathe izindandatho ezingamashumi. I-chicken fillet inqamule kuwo wonke amafayili ngo-1 cm ububanzi. Preheat amafutha yemifino bese udosa i-fillet evela kuzo zonke izinhlangothi. Dlulisela esitsheni, futhi ku-anyanisi oqoshiwe anyanisi oqoshiwe nezinqathe. 4, Beka ama-fillets, wengeze i-pepper epholile. Usawoti, i-pepper futhi kancane kancane ubeke bonke ndawonye ngokushisa okuphansi ngaphansi kwesembozo. Hlanganisa i-sauce soysi ne-uju nembewu ye-sesame. Uphelile i-fillet nemifino efakwa emaflethini bese uthele nge-sauce. Ungakwazi ukupheka irayisi abilisiwe ukuze uhlobise.
Isikhathi sokupheka: 25 iminithi.
Kwesinye isigaba 220 kcal
Amaprotheni - 21 g, amafutha - amagremu ayisithupha, ama-carbohydrate - ama-gramu angu-25
Iklabishi casserole
- 300 amagremu we-broccoli efriziwe
- 300 g we-cauliflower efriziwe
- 150 amagremu wenhlanzi
- 2 anyanisi
- Ithebula eli-2. amafutha wezipuni zemifino
- 30 g webhotela
- Ithebula eli-2. nezinkezo ze-breadcrumbs
- Amaqanda amabili
- Usawoti
- 200 ml ubisi
- Ithebula eli-1. isipuni sofulawa
- 100 g we shizi kanzima
Ukupheka:
1. Bilisa ukholifulawa kanye ne-broccoli (5 iminithi). Sika i-ham ibe yimichilo. Anyanisi nquma futhi, evuselela njalo, gazinga ne ham in amafutha yemifino. 2. Hlela ifomu ngebhotela bese ufafaza ingxenye yesinkwa. Beka ukholifulawa, i-broccoli kanye ne-ham nge anyanisi. 3. Amaqanda ahlanganiswe nobisi, ama-breadcrumbs asele, ufulawa nosawoti.
Rabbit in ukhilimu omuncu
Ama-servings angu-4:
- 4 unogwaja
- 1 anyanisi
- Ithebula eli-2. amafutha wezipuni zemifino
- 200 ml ukhilimu omuncu
- 1 ithisipuni. isipuni samaji kalamula
- 40 g wama-almond aqoshiwe
- 300 ml umhluzi
- i-red pepper bell
- usawoti
Ukupheka:
- Inyama ihlutswe ngosawoti, pepper, gazinga emafutheni omifino kuze kube nsundu yegolide bese usuka epanini lokuthosa. Sika u-anyanisi emasongweni bese uwafaka emafutheni ashiywe ekugcobeni. Engeza inyama ku-anyanisi, uthele emhluzeni bese ubhala imizuzu engu-40. Bese ususe inyama. Ngomhluzi no-anyanisi faka ukhilimu omuncu nejusi likalamula, hlanganisa uphinde ufake inyama. Engeza i-pepper ebomvu ye-bell, faka imizuzu emihlanu. Isidlo esiphelile esasifakwe ama-alimondi.
Isikhathi sokupheka: iminithi engama-60.
Enye ekhonza u-515 kcal
Amaprotheni - 23 g, amafutha - 15 g, ama-carbohydrate -12 g
Isaladi
Ama-servings angu-4:
- 250 g yolwandle kale (kelp)
- 150 g we-sausage abilisiwe
- Amaqanda amabili
- 300 g amazambane
- Ushizi ongu-1
- 1 anyanisi
- 2 clove kagalikhi
- usawoti
- 100 ml yemayonnaise
Ukupheka:
1. Bilisa amazambane, ikhasi bese uthatha ama-cubes. 2. Amaqanda ubilise kanzima, shaya amaqanda ngamanzi abandayo, uhlanzekile futhi uthathe ama-cubes. 3. Umswakama uthathe ama-cubes, u-anyanisi - izindandatho zemizuzu emincane, ukhontiwe ushizi oluhlaza okwesibhakabhaka. I-garlic vumela ngokusebenzisa ucingo. Hlanganisa konke, engeza ulwandle kale, engeza usawoti ukunambitha kanye nenkathi nge imayonnaise.
Isikhathi sokupheka: 45 iminithi.
Enye ekhonza 470 kcal
Amaprotheni - 21 g, amafutha - 20 g, ama-carbohydrate - 75 g
Ikhekhe lezithelo
- ku-50 g wezinhlamvu zama-walnuts, ama-apricot omisiwe namazithelo omisiwe
- Ithebula eli-2. izinkezo ze-poppies.
Ukuhlolwa:
- Amaqanda ayisithupha
- 1 ingilazi yeshukela
- 1.5 izinkomishi zofulawa.
Ukuze ukhilimu:
- 200 g webhotela
- Ikhanda elingu-1 lokukhilimu elikhishiwe.
I-glaze:
- 50 g webhotela etafuleni le-5. nezinkezo ze-cocoa powder, ushukela nobisi.
Umhlobiso:
- 1 ibhanana
- ama-walnuts
Ukupheka:
Izithelo ezomile ngamanzi abilayo, ikhasi bese ugaya. Kusuka kuzimboni ezibalwe, uxoqe inhlama bese uhlukanisa zibe izingxenye ezine. Enye i-mix poppy, ama-aprikoti omabili okomile, owesithathu - omisiwe, wesine - walnuts. Bhaka imvimbi ngayinye imizuzu engu-20 ngo-180 °. 2. Ukuze ukhilimu, ibhotela ibhotela ngekhilimu evuthayo. Ukuze i-glaze ibilise ubisi noshukela ne-cocoa, susa ekushiseni bese uxuba ibhotela. 3. Fihla isikhumba ngekhilimu. Ikhekhe lihlobisa nge-icing, ama-mugs namanothi.
Isikhathi sokupheka: 90 min.
Enye yokukhonza i-336 kcal
Amaprotheni - 7 g, amafutha - 32 g, ama-carbohydrate - ama-gram angu-34
Ikhekhe le-Marshmallow
- 1 ikhekhe le-biscuit elungile
- 300 g we-marshmallow
- 6 ama-tangerines
- 2 ubhanana
- 300 g wezinhlamvu zama-walnut
- ijusi ne-rind ye-1 lemon
- Ithebula eli-2. nezinkezo zokuphuza utshwala
- 300 ml ukhilimu omuncu
- 1 inkomishi yeshukela
- 100 g we ushokoledi obabayo
Ukupheka:
1. Hlanganisa i-liqueur ngejamu lemon bese ugoba kahle ikhekhe lesiponji. 2. I-marshmallow ihlukaniswe ngama-halves, ngayinye inqunywa ngesigamu. Ama-tangerines ahlukaniswe abe yizicucu. Ubhanana uthathe emibuthanweni, amantongomane ayaphula. Ukhilimu omuncu noshukela, bese uhlanganise ngokucophelela i-lemon ye-lemon. 3. I-sponge cake nekhilimu. Sakaza ama-marshmallows, ama-tangerines, amantongomane nobhanana emaqenjini, promazyvaya ungqimba ngalunye lwe-ukhilimu omuncu. 4. Phezulu nezinhlangothi zekhekhe ngokucophelela zimbozwe ukhilimu bese ufakwa efrijini amahora angu-5. 5. Hlanganisa ushokoledi ekugezeni kwamanzi bese usebenzisa iphethini elingenakuphikisana.
Isikhathi sokupheka: 30 iminithi.
Enye ekhonza 436 kcal
Amaprotheni - 9 g, amafutha-22 g, ama-carbohydrate-53 g
Ikhekhe lekhadi
Ukuhlolwa:
- Amaqanda ayisithupha
- Ithebula le-6. izinkezo zamanzi
- 2 izinkomishi ufulawa
- Isikhwama esingu-1 se-baking powder
- 1/2 indebe ushukela.
Ukuze ukhilimu:
- 1 ilitha yobisi
- 200 g webhotela
- 1 ingilazi yeshukela
- 1 inkomishi kafulawa
- Ithebula le-3. izinkezo ze-cocoa powder.
Umhlobiso:
- 2 amapheya aphethwe ukhilimu
Ukupheka:
1.Kusukela ezithandweni ezibalwe, xola inhlama. Bhaka imizuzu engu-40 ngo-160 °. 2. Lungisa ukhilimu. Hlanganisa ubisi noshukela, ufulawa ne-cocoa. Hlanganisa, uvuselela njalo, ulethe ngamathumba bese upheka imizuzu emihlanu. Susa ekushiseni bese ushiya ukuze uphole. Umswakama obangelwayo ubhekwa ngokucophelela ngebhotela. 3. Sika ikhekhe ibe yizingxenye ezintathu, umboze ukhilimu bese ugoqa. Ukuhlobisa ukhilimu ohlutshiwe kanye nezincezu ezincane zamapheya.
Isikhathi sokupheka: iminithi engama-60.
Enye ekhonza 400 kcal
Amaprotheni-9 g, amafutha-19 g, ama-carbohydrates-52 amagremu
Roll nge imbewu poppy
Ku-8 servings:
Ukuhlolwa:
- 1 kg wefulawa
- 1.5 izinkomishi zobisi
- 5 izikhupha
- 1 inkomishi yeshukela
- 125 g webhotela
- 3/4 c. wezipuni kasawoti
- 30 g yemvubelo.
Ukugcwaliswa:
- 300 g poppy
- 150 g uju
- 3/4 indebe ushukela
Ukupheka:
Kusukela kulezi zithako, geza inhlama bese ushiya endaweni efudumele imizuzu engu-30-40. 2. Poppy uthele amanzi abilayo, ikhava bese ushiye imizuzu 30. Bese ukhiphela amanzi, ugobe i-poppy emanzini noma udlule i-grinder yenyama nge uju noshukela. Isikhukhula sigxilile ungqimba obunamathemitha angu-1 cm, isakaze kuso i-poppy igcwalise futhi ivule ngesimo somqulu, ushiye imizuzu engu-15. Bhaka imizuzu engu-25-30 ku-220 °.
Isikhathi sokupheka: iminithi engama-60.
Kwesinye isabelo 260 kcal
Amaprotheni - ama-gramu angu-53, amafutha - ama-gramu angu-10, ama-carbohydrates - ama-gramu angu-37
Ikhekhe le-Cranberry
Ama-servings angu-16:
Ukuhlolwa:
- 300 g webhotela
- 500 g wefulawa
- 2 amatafula. izinkezo ze-powder baking
- Amaqanda amathathu
- ijusi ne-rind ye-1 lemon
- 250 g ushukela.
Ukufafaza:
- Izikhupha ezimbili
- 50 amagremu we ushukela granulated, ufulawa kanye nomhlabathi ama-alimondi
- 70 g webhotela.
Ukugcwaliswa:
- 150 amagremu ama-cranberries afriziwe
- I-apula engu-1
- 100 g ushukela
- Ithebula eli-1. ukhezo lwesitashi
Ukupheka:
Kusukela ezidongeni ezibhalwe phansi, uxoxe inhlama, uyihlanganise efilimu yokudla bese uyibeka esiqandisini imizuzu engu-40. Ukuze ufafaze izikhupha ukugaya ushukela, ufulawa, ibhotela nama-alimondi. 2. Lungisa ukugcwaliswa. I-Cranberries kumele ifakwe. Apple, ukuhlunga nokukhipha ingqikithi, uthathe ama-cubes. Hlanganisa ama-cranberries, i-apula, ushukela nesitashi, uhlanganise kahle. 3. Roll inhlama, usakaze ukugcwaliswa nokufafaza. Bhaka kuhhavini ngamaminithi angu-40-45 ku-180 °.
Isikhathi sokupheka: iminithi engama-60.
Enye yokukhonza, 490 kcal
Amaprotheni - 7 g, amafutha - amagremu angu-26, ama-carbohydrates - ama-gram 56
Ama-apula abhakiwe
- Ama-apula angu-8
- 100 g we-pistachios ne-pine nati
- Ithebula le-4. nezinkezo zeshukela granulated
- Ithebula le-3. izinkezo ze-cognac
- 20 g webhotela
- 150 g uju
- 100 ml iwayini elibomvu elomile
- isinamoni
Ukupheka:
1. Lungisa ukugcwaliswa: nquma ama-pistachios, hlanganisa amantongomanga omsedari, i-cognac kanye noshukela. 2. Kusukela ema-apula usike ngokucophelela umongo, ngaphandle kokulimaza isisekelo sabo. Faka i-bhotela ngokugcoba bese ugcwalisa ukugcwaliswa ngokugcwalisa. Fafaza ngesinamoni, faka i-apula ngayinye ecebheni. 3. I-Honey mix newayini, uthele ama-apula bese ubhake kuhhavini imizuzu engu-25 ngo-180 °.
Isikhathi sokupheka: iminithi engama-60.
Enye ekhonza u-380 kcal
Amaprotheni - 24 g, amafutha -17 g, ama-carbohydrates - amagremu angu-36
I-Manna Casserole nama-Oranges
Ama-servings angu-4:
- 500 ml ubisi
- Ithebula le-4. nezinkezo ze-ushukela
- 80 g webhotela
- 100 g we-semolina
- Amaqanda amathathu
- 1 i-orange
- 1 ucezu kasawoti
Ukupheka:
Ubilise ubisi, uthele e-rump bese upheka iphariji le-semolina. Engeza usawoti, uhhafu ushukela, ibhotela uhlanganise kahle. 2. I-Squirrels ihlukaniswa nezikhupha bese ishaya ibe yi-foam enamandla. Esigodini ezinamaqhinga ambalwa ukuxuba izikhupha namhlophe abashayiweyo. 3. Sika i-orange ngesigamu. Ngesigamu esisodwa se-grater encane, peel bese uxuba emgodini. Esinye isigamu se-orange, ngaphandle kokucubungula, sinqunywa zibe tincetu ezincane. 4. Beka iphariji epanini lekhekhe, ufafaze ushukela osele bese ubhaka kuhhavini imizuzu engaba ngu-20 ngo-180 °. Ukuhlobisa ngama-orange tincetu. Ungakhonza kokubili kushisayo futhi kubanda.
Isikhathi sokupheka: 45 iminithi.
Enye yokukhonza i-kcal 450
Amaprotheni - 25 g, amafutha - 20 g, ama-carbohydrate - 48 g
I-Donuts ne-berry sauce
Ama-servings angu-4:
Ukuhlolwa:
- 20 g yemvubelo
- 100 ml ubisi
- 1.5 izinkomishi zofulawa
- Ithebula eli-1. i-spoonful ushukela
- 500 g amazambane
- 1 iqanda.
Ukuthosa okujulile:
- 400 ml wamafutha yemifino.
Ngomsoco:
- 300 g we-currant
- 150 g we-sugar granulated
- 1 ithisipuni. ukhezo lwesitashi
Ukupheka:
1. Lungiselela inhlama. Amazambane ubilise, uhlanzekile futhi uxoke kahle noma udlule i-grinder yenyama. Hlanganisa izithako ezisele bese ushiya inhlama imizuzu engu-40 endaweni efudumele. Bese, donuts kanye gazinga emafutheni yemifino. 2. Lungisa i-sauce. Hlanganisa amajikijolo ngokusebenzisa i-colander enezingqamuzana ezincane, engeza ushukela bese upheka imizuzu engu-5-7. Isitembu sihlanjululwa ngamaspuni amabili amanzi, engeza amajikijolo, ulethe ngamathumba bese ususa ekushiseni. Ama-donuts asebenza nge-sauce.
Isikhathi sokupheka: 40 iminithi.
Enye ekhonza 410 kcal
Amaprotheni - 24 g, amafutha -17 g, ama-carbohydrates - amagremu angu-36
I-dessert ye-vanilla
- 500 ml ubisi
- I-vanillin engu-1
- 1 ucezu kasawoti
- Ithebula eli-8. izinkezo zeju
- Amaqanda ayi-16
- 1 imango
- 1 i-orange
- I-pinch engu-1
Ukupheka:
1.Milk exutshwe ne-vanillin, usawoti, isigamu soju kanye nesithumba. Bese ususe umlilo bese uvumela ukupholisa kancane. 2. I-Mango peel, usike ama-cubes abe yi-cubes bese uhlangana nobusi obusele. Susa ikhasi kusuka ku-orange, uthathe tincetu bese ucindezela ijusi. I-Zedra, ijusi nesinamoni exutshwe nemango. 3. Hlangisa ihhavini ukuya ku-180 °. Gcwalisa i-pan ejulile ngamanzi nendawo ehhavini. 4. Amaqanda ashaywa, kancane kancane engeza ingxube yobisi. Thela isikhunta, uwabeke ebhodini lokubhaka ngamanzi imizuzu engama-40, ukuze ubukhulu bunwebe. Bese uyisuse kuhhavini, vumela ukuthi ipholile phansi bese uyijika phezu kwamacwecwe, ufake ama-mango nesosi phezulu.
Isikhathi sokupheka: iminithi engama-60.
Enye ekhonza u-380 kcal
Amaprotheni - 24 g, amafutha - 17 g, ama-carbohydrates-36 amagremu
Idayisi emakhiwane
- 300 g amakhiwane omisiwe
- Ama-apula amathathu
- Ama-peaches amabili akheniwe
- 300 g yenaninaphu inyama
- 2 ubhanana
- 1 imango
- ijusi bese ubhala ama-lime 2
- 300 ml ukhilimu wama-30%
- 150 g we ushukela oluyimpuphu
- 200 g yebhasikilidi yebhasikili
Ukupheka:
1. Fafaza amanzi abilayo ngamanzi abilayo imizuzu engu-5, bese uyiphonsa ku-colander bese uthathe iziqephu. 2. Ama-apula, ukucubungula nokususa ingqikithi, uthathe iziqephu ezincane. Ama-peaches kanye nemango, ukususa itshe, i-pulpapin kanye ne-banana zibe yizicucu ezincane. 3. Ukhilimu we-whip nge-sugar powder. Amabhisikidi e-bhisikidi aphule ngamapheshana amade. Izithelo ezilungiselelwe zixutshwe ngobumnene ne-lime juice bese zisakazwa kremankam. Okuphezulu ngekhilimu ehlutshiwe, amakhukhi kanye ne-ezest of limes.
Isikhathi sokupheka: iminithi engama-60.
Enye ekhonza 423 kcal
Amaprotheni-8 g, amafutha - 10 g, ama-carbohydrate-73 g