Isaladi nge-pasta
Ama-servings angu-5:
- I-100 g ye-pasta efakiwe
- 550 g iklabishi omhlophe
- 50 g of izaqathe, zucchini fresh, anyanisi, anyanisi of green
- 50 amagremu we ushukela granulated, amafutha yemifino
- 100 amagremu eviniga etafuleni
- 20 g usawoti
- imifino esisha
Ukupheka:
1. Iklabishi ehlanzekile kusuka emaqabungeni aphezulu, ugeze futhi usikaze kahle. Engeza izaqathe ezilungiselelwe futhi eziqoshiwe, u-sikwashi. I-anyanisi ikhasi, ugeze futhi uthathe amasongo ayisigamu. 2. Pheka i-pasta uze uphekwe, ugeze futhi uhlanganise nemifino. Isizini isaladi ngeviniga, amafutha yemifino, ufafaze ushukela, usawoti bese ufakwa efrijini cishe amahora angu-1-2. 3. Ngaphambi kokukhonza, ufafaza isaladi ngezinpaphe ezinomsila we-anyanisi entwasahlobo kanye nemifino.
Isikhathi sokupheka: 30 iminithi.
Enye ekhonza 207 kcal
Amaprotheni - 12 g, amafutha - 7 g, ama-carbohydrate -15 g
Isobho nge pie
Ama-servings angu-4:
- 300 amagremu we-broccoli
- 1 anyanisi
- 40 g webhotela
- 500 ml umhluzi
- 100 g ukhilimu
- 200 ml ubisi
- Ithebula eli-1. isipuni sofulawa
- usawoti
- umhlabathi omnyama omnyama
- i-puff pastry eyenziwe ngomumo
- I-yolk eyi-1
- 200 g ushizi
- 150 g ukhilimu omuncu
Ukupheka:
1. Hlanza umnsalo, usike futhi ube mnyama ebhotela uze ucace. I-Broccoli ihlukaniswe ngama-inflorescences. Hlanganisa umhluzi, uthele iklabishi. Pheka phezu kokushisa okuphansi kuze kuphekwe. Khona-ke okuqukethwe okuqukethwe epanini kuhlaselwe. Ufulawa obuningi ngobisi bese ufaka, uvuselela, ungene esobho. Thela ukhilimu. Letha kumathumba, inkathi ukunambitha. 2. Sika inhlama ibe yizikwele. Hlanganisa ezinxantathu, gcoba nge-yolk, bhaka ku-200 °. Grate the ushizi bese uxube ukhilimu omuncu. Ama-pies anqunywe ohlangothini lwe-bend ngokulinganayo ngesigamu. Ezingxenyeni ezingezansi zifaka ukugcwalisa futhi zimboze ama-halves angaphezulu.
Isikhathi sokupheka: 50 iminithi.
Enye yokukhonza, i-319 kcal
Amaprotheni - 2 7 g, amafutha - 15 g, ama-carbohydrate - 38 g
Iphayi elibabayo ne-saumon
Ku-6 servings:
- 400 g fillet of salmon
- I-pinch engu-1 emhlophe yomhlabathi omhlophe
- umhlabathi uthathe isihloko sommese
- Amaqanda amabili
- 1 ingilazi yekhilimu elicwebezelayo
- Ithebula eli-1. i-spoonful of ukhilimu omuncu
- Ithebula eli-2. izinkezo ze-dill eluhlaza okomisiwe
- 1 ithisipuni. isipuni se-paprika emhlabathini
- 1 anyanisi
- Amapulethi amabili we-puff pastry esiphelile
- 1 ingilazi yeminqumo
Ukupheka:
1. Sika izibopho, ususe amathambo amancane, uthathe izicucu. Isizini ngezinongo, engeza amaqanda, ukhilimu omuncu, ukhilimu kanye ne-mash. I-pei anyanisi, nquma bese uxuba kanye ne-dill kuya ku-saumon puree. Isizini bese uvuse. 2. Esikhatsini esisodwa, wafaka isikhunta futhi ubeke kuso 1/2 wezinhlanzi, ulinganise. Olive uthathe izindandatho futhi usakaze ekugcwaliseni. Phuma phezulu inhlanzi esele. Gcoba inhlama neqanda. 3. Bhaka imizuzu engama-40 ngo-180 °. Khonza ngemifino.
Isikhathi sokupheka: 50 iminithi.
Enye ekhonza 356 kcal
Amaprotheni - 25 g, amafutha -17 g, ama-carbohydrate - amagremu angu-29
I-Vitamin isaladi
- 200 g izaqathe
- Iziqu ezimbili zesilimo esidliwayo esinamagatsha anamanzi
- I-pod 1 ye-pepper elibomvu elibomvu
- 100 g wezinhlamvu zomunyu
- usawoti
- Ithebula le-4. izinkezo zamabele okusemathinini
- umhlabathi we-paprika kanye ne-pepper
- Ithebula le-4. izinkezo zamayonnaise
- Amaqanda amabili abilisiwe
Ukupheka:
1. Izaqathe zihlanzekile futhi zibe nezinhlamvu ezincane. Pulp the pepper. Izitshalo zesilimo esidliwayo esinamagatsha anamanzi uthathe imibuthano emincane. Imikhiqizo yokudla elungiselelwe kufanele ihlanganiswe futhi ibe nosawoti kancane. 2. Amantongomane okugaya. Hlanganisa nommbila nezinye izitshalo, inkathi nge imayonnaise. Isizini ne-paprika kanye ne-chili. Khonza ngamaqanda ahlotshiswe ngezingxenye.
Isikhathi sokupheka: 15 iminithi.
Engxenyeni eyodwa 210 kuya emanzini
Amaprotheni - 8 g, amafutha - 5 g, ama-carbohydrate - 23 g
Vinaigrette nge-squid
Ama-servings angu-4:
- 200 g we-squid ekheniwe
- 2 beet
- 3 amazambane
- 1 isanqante
- Ikhukhamba 2 ephakathi kosawoti
- 1/2 anyanisi
- 1/2 isiqephu se-anyanisi eluhlaza
- Ithebula eli-2. amafutha wezipuni zemifino
- usawoti
- pepper
Ukupheka:
1.Sveklu, amazambane kanye ne-izaqathi ubilise kuze kube yilapho isilungele (ama-beet - cishe amaminithi angu-40, amazambane kanye ne-izaqathe - 10-15 iminithi). Imifino ipholile, ihlanzekile futhi inqamuke ibe yi-cubes noma izingcezu ezincane. 2. Amakhukhamba aqoshiwe bese uwasika ngemifino. 3. Hudula u-anyanisi, shaya ngamanzi abilayo bese ulahla ku-colander. Hlunga u-anyanisi oluhlaza ube amasongo omzimba. 4. Gcoba uketshezi kusuka ku-squid. Inyama ibe yimichilo. 5. Yonke imikhiqizo elungiselelwe ihlangene, ithululelwe ngamafutha yemifino futhi ifakwe usawoti kanye nosawoti. Bese uhlanganise kahle futhi usebenze.
Isikhathi sokupheka: 50 iminithi.
Enye ekhonza u-226 kcal
Amaprotheni - 12 g, amafutha - 12 g, ama-carbohydrate - 20 g
Isaladi "i-Tashkent"
- 2 ama-radishes amnyama
- 300 g wezinyosi ebilisiwe
- Amaqanda amathathu
- 1 anyanisi esikhulu
- Ithebula eli-2. ibhotela lesipuni
- 250 g yemayonnaise
- imifino esisha
- 4 ama-radishes for decoration
Ukupheka:
1. Gweba bese uhlunga utshani obumnyama. Thela amanzi abandayo imizuzu engu-20 ukuze ususe ubuhlungu. Bese ushiya isithombo ku-colander, vumela uketshezi uketshe ngokuphelele, futhi umise umkhiqizo. Sika u-anyanisi abe amasongo omzimba kanye namazinga ka gazinga, uqhube njalo, epanini lokuthosa nebhotela (imizuzu eyi-10). 3. Amaqanda ubilise kanzima ukugoba kusuka kugobolondo. Iqanda elilodwa ligalelwe emagumbini ngomhlobiso, amanye ama-cubes. 4. Sika inyama phezu kwezimbambo ngotshani omuhle. 5. Beka izendlalelo, uchithe ungqimba ngalunye ngemayonnaise: inyama, u-anyanisi othosiwe, isithombo kanye namaqanda amaqanda. 6. Isaladi ihlobisa ngemifino kanye namaqanda amaqanda. Isithombo sigxumeke bese sigqoka isaladi.
Isikhathi sokupheka: 30 iminithi.
Ngomunye ukhonza 484 kuya emanzini
Amaprotheni - amagremu angu-15, amafutha-ama-gramu angu-44, ama-carbohydrates-7 amagremu
Isaladi enesifuba senkukhu
Ama-servings angu-4:
- 2 izinkukhu ezinkulu ezinkukhu (cishe 500 g)
- 2 izaqathe
- 1/2 ikhanda elincane leklabishi yaseShayina
- Ama-oliva angu-20 ngaphandle kwemigodi
- Usawoti
- 1 iqanda
- I-pinch engu-1
- 1/2 ijusi kalamula
- 100 ml wewoyela yemifino
Ukupheka:
1. Ubilise amabele enkukhu emanzini anosawoti, epholile futhi uthathe ama-cubes amancane. 2. Shred iklabishi Chinese. I-izaqathe thumba, ikhasi futhi uthathe ama-cubes amancane. Sika iminqumo ibe yi-halves. 3. Lungisa i-sauce. I-egg itshabise ngendwangu kasawoti. Ukuqhubeka ugaye, engeza isinaphi, uthele ijusi lemon kanye namafutha yemifino. 4. Yonke imikhiqizo elungiselelwe ixhunyiwe, ithulwe nge-sauce futhi igqugquzela. Hlobisa, uma uthanda, ngamaqabunga amhlophe noma i-lemon balm.
Isikhathi sokupheka: 40 iminithi.
Enye ekhonza 350 kcal
Amaprotheni - ama-gramu angu-45, amafutha - amagremu angu-17, ama-carbohydrates-15 amagremu
Izinti ngezimbewu zesame
Ku-6 servings:
- 300 g kafulawa
- 150 g ushizi onzima
- 180 g webhotela
- 1 ithisipuni. isipuni sikasawoti
- Itiye le-1/2. izinkezo zomhlaba we-paprika
- 1 iqanda
- 100 amagremu wembewu yesame
Ukupheka:
1. Sula ushizi nge-grater emihle, hlanganisa nebhotela, usawoti kanye ne-paprika. Faka ufulawa bese uxoqa inhlama. Beka ifilimu yokudla kanye nendawo esiqandisini sehora elilodwa. 2. Isikhumba sokuthola kusuka esiqandisini bese ubeka phezu komsebenzi othunyelwe ufulawa. Yakha amabhola amancane bese uphuma kuwo induku ubukhulu bepensela. 3. Beat iqanda nge 1 ithisipuni. isipuni samanzi abandayo. Izinduku zigcwala ingxube elungiselelwe bese uhamba ngezinhlamvu ze-sesame. 4. Beka izinduku ngobumnene emgodini owomileyo wokubhaka. Bhaka imizuzu engu-15-20 nge-180 °. Bese ususe kusuka epanini, vumela ukupholisa nokukhonza.
Isikhathi sokupheka: 50 iminithi.
Enye ekhonza 390 kcal
Amaprotheni - 11 g, amafutha - 15 g, ama-carbohydrate - 26 g
I-appetizer eyenziwe ekhaya
Ku-8 servings:
- 600 g yenhliziyo yenkomo
- 300 amagremu wehhishi abilisiwe nama-anyanisi
- amaprotheni
- Amaqanda abilisiwe
- 400 g wezinhlobonhlobo
- ijusi le-1 lemon
- 200 ml yemayonnaise
- Ithebula le-4. amafutha wezipuni zemifino
- usawoti
- 2-3 efihlekile
Ukupheka:
1. I-beef inhliziyo ibilise emanzini anosawoti ngama-clove (amahora angu-1.5). Khona-ke, ukususa amafilimu nemithambo yegazi, uthathe iziqephu ezinkulu. 2. I-Champignons ukuhlunga, uthathe iziqephu ezinkulu bese ubilisa emanzini anosawoti ngejusi lemon. Fold in colander, ke kancane gazinga epanini ngesigamu samafutha yemifino. 3. Amaprotheni kanye nama-ham anqunywa ezinqabeni ezinkulu. 4. Sika u-anyanisi ube yizicucu bese ufisa, uvuselele, emafutheni asemafutheni asele kuze kube nsundu yegolide (iminithi eyi-10). 5. Zonke izithako ezilungiselelwe zesaladi zihlangene, zihlanjululwe kahle, zithelelwe nge imayonnaise futhi zixutshwe kahle.
Isikhathi sokupheka: 50 iminithi.
Kwesinye isabelo 420 kcal
Amaprotheni-ama-gramu angu-22, amafutha-amagremu angu-12, ama-carbohydrate-13 amagremu
Isaladi "I-Seafood"
Ku-6 servings:
- 3 i-avocade
- Ama-200 g izibopho zezinhlanzi ezibomvu ezinosawoti
- 200 g we-shrimp ehlutshiwe (ingaqhwa)
- 200 g yemayonnaise
- 1 lemon
Ukupheka:
1. Sika i-avocado ibe yi-halves, susa amatshe bese ususa i-pulp ukwenza "izikebhe". Inyama i-avocado bese uthathe ama-cubes. 2. Bilisa ama-prawn emanzini anosawoti (imizuzu 2-3) futhi uthathe izingcezu ezincane. 3. Sika i-lemon ibe yi-halves. Kusukela kwelinye ukuya kufinyelela ijusi, enye inqunywe ibe yizicucu. 4. Hlanganisa i-pulp ye-avocado, imfucu eqoshiwe, inhlanzi, ufafaze ijusi kalamula bese uhlanganise kahle. Gcwalisa ama-half of avocado bese umboza nge imayonnaise. 5. Tincetu eline-lemon ezinqunywe ngama-toothpicks, anamathele phakathi kwesaladi ngayinye.
Isikhathi sokupheka: 25 iminithi.
Enye ekhonza 348 kcal
Amaprotheni - 13 g, amafutha - 11 g, ama-carbohydrate - 8 g
Isobho semifino
Ama-servings angu-4:
- Amathini amabili amabhontshisi amhlophe
- 2 izaqathe kanye utamatisi
- 1 anyanisi
- 1/2 ipod of chili pepper
- 40 ml wewoyela yemifino
- 1 ilitha yemifino yemifino
- Iziqu ezimbili zesilimo esidliwayo esinamagatsha anamanzi
- I-coriander enezinyosi
- 3 izingcezu zesinkwa esimhlophe
- 2 clove kagalikhi
Ukupheka:
1. Umhluzi wemifino ukuletha emathunzini phezu komlilo omncane. 2. Ama-karoti ahlanza, ahlanza futhi ahlukaniswe. I-pei anyanisi, ugeze futhi uthathe ama-cubes amancane. 3. Izaqathe, i-pepper kanye no-anyanisi engxenyeni yamafutha bese ufaka umhluzi. Ngemuva kwemizuzu engu-10 engeza utamatisi ohlanziwe futhi ohlutshiwe, isilimo esidliwayo esinamagatsha anamanzi alicwengekile. Pheka imizuzu engaba ngu-15 bese ugaxa noma ugaye ngesihlungo esihle. Ubhontshisi baphonswa e-colander ukwenza uketshezi lwama glass. 4. Faka ubhontshisi kumifino, uphinde ulethe isobho kumathumba, uvuselele ngezikhathi ezithile. I-garlic ihlanzekile futhi idlule emshinini noma ku-grate. 5. Ngesinkwa sinquma ukusika isikhumba, uthathe ama-cubes abe yi-cubes futhi gazinga emafutheni asele kanye negalikhi, udlule emaphepheni. Faka i-napkin ukuze ubeke amafutha amaningi. 6. Ngaphambi kokukhonza, ufafaze ama-croutons nemigqomo eqoshiwe.
Isikhathi sokupheka: 50 iminithi.
Enye yokukhonza i-kcal 320
Amaprotheni - 18 g, amafutha - 15 g, ama-carbohydrate - 57 g
Isobho sezambane
- 0,4 kg lamazambane
- 1 anyanisi
- Ithebula le-4. ibhotela lesipuni
- usawoti
- umhlabathi omnyama omnyama
- 1,2 l umhluzi
- Ama-pod angu-2 we-pepper obomvu
- 4 izingcezu zesinkwa se-toast
- 100 g ukhilimu omuncu
- 1 bunch of anyanisi eluhlaza
Ukupheka:
1. Gwema amazambane. Geza futhi uthathe ama-cubes amakhulu. I-anyanisi ikhasi futhi uthathe izindandatho. 2. U-anyanisi namazambane fry kancane emathini amabili wezipuni zamafutha. Bese uthele umhluzi ofudumele bese upheka, ugqugquzela ngezikhathi ezithile, imizuzu engaba ngu-10. 3. Hlanza i-pepper elimnandi, uhlanza imbewu bese ususa ama-peduncles. Sika sibe yimichilo emincane. Engeza pepper kumazambane kanye anyanisi. Bilisa amanye amaminithi angu-10. Usawoti kanye nopelepele. 4. Isinkwa sinciphise ama cubes futhi gazinga emafutheni. Geza u-anyanisi we-spring bese uthatha izindandatho. Ngaphambi kokukhonza etafuleni esobho, engeza inhlamba, ukhilimu omuncu bese ufafaza anyanisi oluhlaza.
Isikhathi sokupheka: 35 iminithi.
Enye ekhonza 289 kcal
Amaprotheni - 24 g, amafutha -19 g, ama-carbohydrate - amagremu angu-27