Irayisi yasendle nama-cranberries omisiwe
Ama-servings angu-2:
1) izinkomishi ezintathu zerayisi zasendle
2) 1 tsp. amafutha omnqumo
3) izindebe ezine zezinqathe ezivuthiwe
4) 4 izinkomishi eziqoshiwe okusanhlamvu
5) 1 i-clove kagalikhi
6) 2 i-tsp. thyme omisiwe
7) 4 izinkomishi of cranberries omisiwe
8) 1 inkomishi inkukhu umhluzi ngaphandle usawoti
Ukupheka:
Geza irayisi ngaphansi komfula wamanzi abandayo bese ubeka isitsha eceleni. Bese uphuzisa amafutha omnqumo epanini elikhulu. Engeza u-anyanisi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi kanye nogalikhi bese udlula kuze kube yilapho imifino ithambile (imizuzu emi-5-7). Engeza i-thyme, ama-cranberries omisiwe bese uthele imifino enomhluzi. Engeza ilayisi kubo futhi upheke ukushisa okuphansi cishe imizuzu engama-30. Ingxenye eyodwa (1.5 izinkomishi zerayisi): 465 kcal, 34 g amaprotheni, 9 g amafutha, 57 ama-carbohydrate, 5 g we-fiber, 55 mg we-calcium.
I-Egg Frittata enezinhlanzi zasolwandle
1) amaqanda angu-8
2) 1.5 tsp. ibhotela
3) 1 zucchini, uthathe ubude obude futhi oqoshiwe
4) i-anyanisi e-shredded
5) 1 i-sacry seasoning sachet
6) 170 g we-shrimp ehlutshiwe
7) 2 izinkomishi of cherry utamatisi
8) i-bunch of parsley
9) i-pinki ye-paprika
10) usawoti, pepper ukunambitha
Ukupheka:
Preheat ovini kuya 180C. Hlanganisa isipuni sebhotela epanini lokuthosa elifanele ukusetshenziswa kuhhavini. Hamba amaqanda esitsheni ngefoloko. Engeza kuzo izingcezu zucchini, anyanisi, i-curry. Thela ingxube epanini lokuthosa, phezulu nangamatamatisi, i-parsley, ama-shrimp. Fafaza nge-paprika. Bhaka kuhhavini imizuzu 10-12, noma kuze kube yilapho ingxube yeqanda iphindwe ngokuphindwe kabili. Ukusuka ngenhla gcoba ucezu olusele lwebhotela, ufafaze usawoti kanye nepelepele. Sika i-frittata ibe yiziqephu ezingu-4 bese ukhonza ushisayo. Ingxenye eyodwa: 283 kcal, 33 g amaprotheni, 13 g wamafutha, 8 g we-carbohydrate, 2 g we-fibre.
Isaladi ye-egg
1) amaqanda amathathu amakhulu
2) impande eqoshiwe ye-celery
3) 1 tbsp. l. i-parsley eqoshiwe
4) 1h. l. I-Dijon lwesinaphi
5) 1 tbsp. l. amacembe ama-alimondi
6) Iphiksi elingu-1 lompeli omnyama
7) i-lavash encane
Ukupheka:
Beka amaqanda epanini, uthele ngamanzi, ulethe ngamathumba bese upheka imizuzu engu-8 phezu komlilo ophakathi. Pheka amaqanda bese upholile. Susa izikhupha ezivela kokubili. Iqanda elilodwa kanye nama-squirrels amabili afakwa esitsheni. Bahlukanise ngemfoloko. Engeza isilimo esidliwayo esinamagatsha anamanzi, i-parsley, isinaphi, i-almond, ukupeleta futhi uhlanganise kahle. Khonza epulatifheni noma, uma ngabe ufisa, gqoka ku-lavash.
Gaspacho
1) 500 g we utamatisi avuthiwe
2) 1.5 izinkomishi of ikhukhamba oqoshiwe
3) izinkomishi ezimbili zepili elibomvu eliqoshiwe
4) izinkomishi ezimbili zamagatsha ka-parsley
5) 1 tsp. i-cumin
6) 1 tsp. usawoti
7) 1h. l. iwayini iviniga
8) 1 tsp. uju
9) 2 tsp. ijusi lemon
10) 1 tbsp. l. amafutha omnqumo
11) i-cayenne pepper ukunambitha
Ukupheka:
Susa ingqikithi yamatamatisi bese uwasika zibe izingcezu ezinkulu. Faka utamatisi nezinye izithako (ngaphandle kopelepele wama-cayenne) ku-blender noma uhlanganise futhi ushaye uze ubushelelezi. Thela amapuleti futhi, uma kunesidingo, engeza pepper cayenne. Enye yokukhonza (1 indebe): 71 kcal, 4 g amaprotheni, ama-4 g amafutha (cishe 1 g agcwele), 9 g ama-carbohydrates, 2 g fiber, 31 mg calcium.
Inkukhu inamathela ngembewu yesame
1) 1 tsp. imayonnaise ekhanyayo
2) 1 tsp. I-Dijon lwesinaphi
3) 4 i-tsp. i-turmeric
4) 4 i-tsp. amanzi
5) izingcezu ezingamagremu angu-120 enkukhu ngaphandle kwesikhumba (ngamunye uthathe ama-4 amasha)
6) 4 tbsp. l. imbewu emnyama neyomhlophe yesasame
Ngomsoco:
1) izinkomishi ezingu-4 zebhotela le-peanut engasetshenziswanga
2) 4 izinkomishi zamanzi
3) 2 tsp. i-juice juice
4) 1 tbsp. l. soy sauce
5) 2 tsp. lime ikhasi
6) 2 i-tsp. amakhambi omisiwe
7) 2 tsp. i-ginger ekhishwe
8) 2 tsp. pepper eshisayo
9) 2 tsp. i-garlic eqoshiwe
Ukupheka:
Lungiselela i-marinade: esitsheni esincane, hlanganisa i-soy sauce, isinaphi, amanzi ne-turmeric. Beka izingcezu zenkukhu engxenyeni bese ushiya ihora. Ngemuva kwesikhathi, thatha inkukhu, uyisule kalula bese uhamba ensimini. Sishisa ihhavini kuya ku-180C. Beka inkukhu ebhokisini lokubhaka bese ubhake imizuzu engu-12-15. Lungisa i-sauce: mix zonke izithako ku-blender kuze kube bushelelezi. Thela inkukhu. Ngesinye isabelo: 191 kcal, 26 g amaprotheni, 10 g wamafutha, 4 g we-carbohydrate, 30 mg we-calcium.
Ama-orange meringues anama-alimondi
1) izinkomishi ezimbili zama-alimondi abhakabisiwe
2) izinkomishi ezimbili ze-ushukela oluyimpuphu
3) 1 tsp. ufulawa
4) 1 amaqanda amhlophe
5) ucezu kasawoti
6) 3 tbsp. l. ushukela granulated
7) i-peel halves of orange
8) 4 ama-tsp. ukukhishwa kwe-orange
9) izinkomishi ezi-3 zamabhilikosi akheniwe anokuqukethwe ushukela ophansi
Ukupheka:
Sishisa ihhavini kuya ku-150C. Faka isitifiketi esikhwameni sokubhaka. Faka amantongomane, ushukela oluyimpuphu kanye nofulawa ku-blender noma uhlanganise futhi usike ukuze ama nati abe yimpuphu (cishe imizuzwana engu-15-30). Esigodlweni esikhulu, shaza abamhlophe amaqanda onomxube, engeza usawoti bese uqhubeka uhlahlela kuze kube yilapho ukhululekile. Bese wengeza ushukela bese uqhubeka uphinde ushaye, kancane kancane ufaka ingxube yoshukela oluyimpuphu namantongomane, kanye ne-orange ikhasi bese ukhishwa. Beat mass kuya esimweni lapho angakha i-meringue. Beka i-meringue (amabhola ka-2.5 cm) ebhokisini lokubhaka bese ubhaka kuhhavini ngokushisa okujwayelekile kwemizuzu engu-25. Bese ukhulisa izinga lokushisa phezulu bese ubhaka ukuze omunye uhambe. Susa kusuka kuhhavini nesifriji. I-Merengi ingagcinwa ku-container engavimbelwanga ngeviki eli-1. Thatha ucezu lwe-apricot ekheniwe, ubeke ohlangothini oluphambene linye le-meringue bese ucindezela uhlangothi lwe-convex lenye. Ikhekhe ilungile - ungakhonza etafuleni. Esikhathini esisodwa: i-kcal 55, i-1 g yamaprotheni, i-2 g yamafutha, i-7 g yama-carbohydrate, i-1 g ye-fibre, i-12 mg ye-calcium, engaphansi kuka-1 mg wensimbi, i-13 mg ye-sodium. Siziqhenya izitsha zethu okumnandi zetafula lokugubha, futhi sithemba ukuthi nazo zizofika ekuthandweni kwakho.
Bon appetit!