Ama-servings angu-4:
I-600 g i-saumon fillet, i-lemon juice, i-30 g i-parsley eqoshiwe, ama-gramu angu-50 wezinyosi zama-anyanisi, amaqanda ama-2, izipuni ezintathu ze-cottage shizi, izipuni ezimbili zokudla, izinsawoti, ama-tomate, usawoti, imayonnaise amathathu , 200 g ukhilimu omuncu, ama-tablespoons 5 amafutha yemifino.
Ukulungiselela:
1. Inhlanzi eqoshiwe, uthele ijusi kalamula, engeza i-parsley, uhhafu we-anyanisi eluhlaza nosawoti. Beat amaqanda, uhlanganise ne-cottage shizi, ama-breadcrumbs nezinhlamvu zezinhlanzi. Amabhola aqoqwe emhlabathini we-ground and roll in crumbled corn flakes.
2. Sika utamatisi ngamanzi abilayo, ikhasi, uqhekeke kahle. Hlanganisa ne imayonnaise, ukhilimu omuncu kanye no-anyanisi entwasahlobo. Usawoti.
3. Fry the balls inhlanzi ngamafutha yemifino (8 min), faka isidlo ngamapuleti bese ukhonza nge-tomato sauce.
Isikhathi sokupheka: imizuzu engama-30.
Esinye isabelo, 580 kcal.
Amaprotheni - 42 g, amafutha -16 g, ama-carbohydrate - ama-66 amagremu
Ama-prawn amnandi "emcimbini" wezinyosi.
Ama-servings angu-2:
Ama-noodle angama-200 g, usawoti, i-bunch of basil, ama-sprigs amabili e-rosemary, isipuni esingu-1 se-pine nati, isipuni esingu-1 seshizi elivuthiwe, isipuni esingu-8 samafutha omifino, umsila omnyama omnyama, 6 ama-shrimps amakhulu, 1 i-clove ka-garlic.
Ukupheka:
1. Bilisa ama-noodle. Hlanganisa amaqabunga ase-basil ngamantongomane, ushizi nezipuni ezine zamafutha omquba. Isizini bese ugaya ingxube ku-blender.
2. Gweba izinhlanzi emsila. Njengoba unqamule i-backrest, ususe ama-insides amnyama. I-garlic idluliselwa emaphephandabeni futhi igcoke emakamelweni okudlela amane. izinkezo zemafino yemifino kanye ne-rosemary. Shrimp fry (1 iminithi ngakwesinye icala). Usawoti kanye nopelepele.
3. Susa ekushiseni futhi ungafaki kusuka epanini lokuthosa, kuze kube yilapho evuleka (ngezikhathi ezithile uthele ngamafutha ashisayo). Hlanganisa ama-noodle nge-sauce esiphundu. Okuphezulu nge-shrimps.
Isikhathi sokupheka: imizuzu engama-30.
Kokukhonza okulodwa, u-185 kcal.
Amaprotheni - 7 g, amafutha -15 g, ama-carbohydrate - 7 g
I-steak ehliwe ngemifino.
Ama-servings angu-4:
Ama-clove ama-3 we-garlic, izipuni ezimbili zamanzi kalamula, i-isipuni 1 omisiwe i-oregano, umhlabathi waseChile, amafutha wezipuni angu-7, ama-4 steaks, 1 isanqante, i-anyanisi, i-1 inkomishi elibomvu, i-1 petio isilimo esidliwayo esinamagatsha anamanzi, 1 i-pepper, 100 g of ulethisi, 150 g yembewu ekheniwe, isipuni esingu-1 se-balsamic uviniga nesinaphi.
Ukupheka:
1. Hlunga isigwebe sika-garlic uphinde uhlanganise nejusi likalamula, i-oregano, isilili, amafutha wezipuni amane. I-Pepper. Gcoba inyama bese ushiye ihora eli-1.
2. Ama-karoti, anyanisi kanye ne-garlic bahlala ngamacube, engeza lentile. Usawoti bese uthele izinkomishi ezimbili zamanzi. Pheka, njengoba kuboniswe ekufakweni kwamalenti. Isilimo esidliwayo esinamagatsha anamanzi sinquma izindandatho, isilimu, susa imbewu, - imivimbo, i-ulethisi igqabhuka zibe yizicucu, konke kuxubene nama-lenti okuphekwe nommbila osemathinini.
3. Steaks kuya gazinga. Isaladi igqoke ngeviniga nesinaphi. Usawoti kanye nopelepele.
Isikhathi sokupheka: imizuzu engama-30
Enye ekhonza 650 kcal
Amaprotheni - 51 g, amafutha - 35 g, ama-carbohydrates - amagremu angu-31
Steak ngaphansi "ingubo" ye anyanisi.
Ama-servings angu-4:
Ama-3 ama-medium, i-120 g yebhotela, ama-2 tincetu zesinkwa se-toast, i-1 isipuni yesinaphi, i-20 g ye-breadcrumbs, usawoti, umsila omnyama omnyama, ama-4 steaks (180 amagremu), igumbi lokudlela elingu-1. isipuni samafutha yemifino, 125 ml umhluzi, isipuni 1 se-sauce giant thickener.
Ukupheka:
1. Thelani u-anyanisi ngama-20 g webhotela bese ubeka epanini lokuthosa. Isinkwa sinqamule ngamagubhu futhi sithole ama-20 g webhotela. Beka anyanisi. Hlanganisa ibhotela elisele, lwesinaphi, i-breadcrumbs. Isizini bese uvuse.
2. I-steaks eyomile futhi igobe kahle ngamafutha yemifino (imizuzu emithathu ngakwesinye icala). Beka inyama, usawoti, pepper bese upholisa kancane. Ingxube ye-anyanisi ibeka uhlaka oluqinile emagqumeni, e-smoothen nangokuthi "aluhlaza" ngaphansi kwe-grill.
3. Gcwalisa umhluzi ngamanoni okugcoba. I-sailise bese ubamba. Isizini. I-sauce yezinyama bese ukhonza nge-ulethisi ne-cherry utamatisi.
Isikhathi sokupheka: imizuzu engama-30
Enye ekhonza u-540 kcal
Amaprotheni - 41 amagremu, amafutha - amagremu angu-36, ama-carbohydrate - ama-gramu angu-14