I-mushroom solyanka
- 500 g wezinhlanzi
- 300 g we-sauerkraut
- 2 anyanisi
- Ithebula eli-2. amafutha wezipuni zemifino
- Ithebula eli-2. wezipuni utamatisi unamathele
- Ikhukhamba eline-usawoti
- 20 g we anyanisi oluhlaza
- Ithebula le-4. wezipuni of ukhilimu omuncu
- Amaqabunga ama-bay
- 4 ama-PC. i-peppercorns
- usawoti
Ukulungiselela:
Amakhowe abilayo ngamalitha amabili amanzi (cishe imizuzu engama-40). I-anyanisi igaya futhi gazinga emafutheni omifino (10 min). Bese uxuba utamatisi unamathisele bese ususa ekushiseni. Esikhathini epanini namakhowe ufake i-sauerkraut bese upheka imizuzu engu-20. Engeza u-anyanisi bese upheka elinye imizuzu engu-5-7. Ukhukhamba uthathe ama-cubes, ubeke isobho, engeza bay leaf, pepper bese upheka imizuzu engu-10. Isobho eliphelile elifafazwe anyanisi oluhlaza oshiyikile bese ushiya imizuzu engu-15, uvala isembozo.
Isikhathi sokupheka: 90 min.
Enye ekhonza u-155 kcal
Amaprotheni - 11 g, amafutha - 8 g
Iseluleko kuwe
Gcina amakhowe esiqandisini, uzihlanganise kalula ephepheni (ukuthi umkhiqizo "uphefumule"). Njengephakheji, akumele usebenzise izikhwama zeplastiki - kuzo izipho zezinkuni ziba zishaya futhi zihlabe ngokushesha.
Isobho nge amakhowe
- 500 g wezinhlanzi
- 1 anyanisi
- 1 isanqante
- 1 izimpande ze-celery
- Iphadi elilodwa le-pepper elibomvu elibomvu
- Ithebula eli-2. amafutha wezipuni zemifino
- 2 utamatisi
- 100 g welayisi
- 300 g amazambane
- 4 ama-PC. i-peppercorns
- Amaqabunga ama-bay
- usawoti
Ukulungiselela:
Amakhowe ukuhlunga bese ubilise ngamalitha amabili amanzi (cishe imizuzu engama-30). U-anyanisi uthathe amasongo amane, izaqathe, izimpande zesilimo esidliwayo esinamagatsha anamanzi nezimpande zamapulisi amnandi - utshani. Imifino gazinga emafutheni omifino (5 imizuzu). Utamatisi ukugcwalisa ngamanzi abilayo, khipha, uginindle oqoshiwe. Yengeza imifino futhi gazinga eminye imizuzu emihlanu. Esikhathini umhluzi kanye amakhowe engeza irayisi, ukupheka imizuzu 7. Peel amazambane, uthathe izingcezu ezincane, efakwa umhluzi bese upheka imizuzu 10. Engeza imifino ethosiwe, i-pepper bell, i-bay leaf, usawoti bese upheka imizuzu emithathu.
Isikhathi sokupheka: iminithi engama-60.
Kwesinye isigaba 220 kcal
Amaprotheni - 14 g, amafutha - 12 g, ama-carbohydrates - 8 g
Borsch ngamakhowe nobhontshisi
- 300 g iklabishi
- 2 amazambane
- 2 beet
- 100 g webhontshisi omhlophe
- 1 anyanisi
- 1 isanqante
- 200 g amakhowe
- kuthebula eli-2. izinkezo zemafino yemifino kanye ne-tomato unamathisele
- Ithebula eli-1. spoonful of uviniga
- Ithebula le-4. wezipuni of ukhilimu omuncu
- imifino
- iminqumo
Ukulungiselela:
Amabhontshisi athulule amahora angu-12 Amakhompi abika ngamalitha amabili amanzi (30 imizuzu) bese uthatha imichilo. Ubilise ubhontshisi (imizuzu engu-20). I-grate isithombo sebhitrudi futhi gazinga ingxenye yebhotela. Engeza unamathisela utamatisi, uviniga, umhluzi omncane wamakhowe bese ubeka. I-carrot kanye no-anyanisi nquma bese ushaya emafutheni asele. Sika amazambane zibe cubes, iklabishi kuya utshani. Umhluzi we-mushroom ulethe ngamathumba, ufake amazambane kuwo, iklabishi uphinde upheke imizuzu engu-10. Engeza ubhontshisi kanye nemifino enolisiwe, emva kwemizuzu emihlanu - ama-beet asetshontshiwe, amakhowe futhi, uma ufisa, iminqumo. Isizini ukunambitha, ukukhonza nge ukhilimu omuncu.
Isikhathi sokupheka: iminithi engama-60.
Enye ekhonza 370 kcal
Amaprotheni - 21 g, amafutha-16 g, ama-carbohydrate-18 g
Isobho se-noodle ngamakhowe
4 amasevisi
- 200 g lama-noodle amaqanda
- usawoti
- 1.2 amalitha emhluzi wemifino
- 1 anyanisi
- I-300 g yamagundane
- Ithebula eli-2. amafutha wezipuni zemifino
- Ithebula le-3. nezinkezo ze-soy sauce
- 50 g we-peas eluhlaza
- 100 g izaqathe
- Isiqu esingu-1 anyanisi oluhlaza
- 1 ithisipuni. i-spoon ye-ginger echotshoziwe
Ukulungiselela:
I-noodle ibilise, phinda ku-colander bese usakazeka phezu kwamapuleti esobho. Thela umhluzi ngamathumba kanye no-1/4 kuwo ukuze uthule ama-noodle emaflethini. U-anyanisi uthathe amasongo amancane, amakhowe - ngamapuleti. Engeza u-anyanisi ngamafutha yemifino, engeza amakhowe bese ubeka ngaphandle. Isizini nge-sauce soy. I-carrot yinqunyiwe ibe tincetu, u-anyanisi ohlaza okwesibhakabhaka - izindandatho. Umhluzi osele uphinde ubilise bese ufaka amakhowe, i-ginger, i-peas kanye ne-izaqathe. Pheka imizuzu emibili. Umhluzi namakhowe uthele ama-noodle emaflethini. Khonza ngokufafaza ngamasongo anyanisi aluhlaza.
Isikhathi sokupheka: 40 iminithi.
Enye yokukhonza i-kcal 320
Amaprotheni-10 g, amafutha-amagremu angu-12, ama-carbohydrate-40 amagremu