I-Cream-soup of ithanga
Wasebenza nge-toast crispy.
4 ama-servings of dish:
• 500 g we-pulp pulp
• anyanisi ongu-1
• ithebula eli-2. amafutha wezipuni zemifino
• 700 ml umhluzi wenkomo
• usawoti
• umhlabathi omnyama omnyama
• Iqabunga elingu-1
• Izilwanyana ezine zesinkwa
• ithebula eli-2. ibhotela lesipuni
• i-clove ye-garlic
• 200 ml ubisi
• I-nutmeg evulekile
• amathisipuni amathathu. izinkezo zeoli yamathambo
• itafula le-4. wezipuni of ukhilimu omuncu
Inyama yempuphu igawulwa ngamagundane. I-anyanisi ikhasi bese uthinta. Epanini, ukushisa amafutha omifino bese uthola u-anyanisi ka-anyanisi emizuzu emibili. Beka ithanga nokumisa ezinye imizuzu emithathu. Thela umhluzi, engeza amaqabunga bay bese upheka imizuzu engu-20. Izingcezu zesinkwa zigawulwa ngam cubes. Faka ikhasi likagaliki bese udlulisa umshini. Faka epanini ukushisa ibhotela bese ufaka ugarliki. Fry the cubes of bread. Susa amaqabunga e-bay kusuka esobho ukuze wenze i-mash. Engeza ubisi bese ulethe emathumba, ngenkathi. Thela amafutha wethanga. Isosi ukukhonza eshisayo nge-croutons, enezela okunezipuni nge ukhilimu omuncu.
Ukulungiselela: 45 iminithi.
Engxenyeni engu-440 kcal, 8 g amaprotheni, amafutha angu-35 g, 24 g we-carbohydrate
I-pea isobho nge-ithanga
Ibhekoni elibhemayo linikeza i-piquancy ekhethekile.
4 ama-servings of dish:
• ama-200 g we-peas
• Iziqephu ezimbili zebhethoni elibhemayo
• anyanisi ongu-1
• i-clove ye-garlic
• itafula elilodwa. i-spoonful of ibhotela
• Iqabunga elingu-1
• 600 ml umhluzi
• 400 g wezinkuni, usawoti
• umhlabathi omnyama omnyama
Ama-peas agwetshwe emanzini abandayo imizuzu engama-30. Isigaba ngasinye se-brisket sinqunywe ngesigamu. I-pei anyanisi futhi usike kahle. Faka ikhasi likagalikhi bese uqeda kahle. E-pan sauté, ibhotela eliqhakazile, ubeke u-anyanisi futhi ube mnandi kakhulu. Engeza i-garlic bese gazinga konke ndawonye emaminithini amabili. Hlanganisa i-peas ngesihlungo bese ukhipha uketshezi. Esikhathini se-frying ne-anyanisi negalikhi ufake i-peas, i-leaf leaf kanye ne-brisket, uthele 200 ml umhluzi, ulethe emathunjini uphinde upheke imizuzu engu-40 ngaphansi kwesembozo. Khipha kancane kancane emalini angu-400 ml umhluzi. I-pumpp pulp uthathe ama-cubes, engeza isobho bese upheka amanye amaminithi angu-20. Isizini.
Ukulungiselela: 1 h 10 min.
Engxenyeni engu-685 kcal, ama-20 g amaprotheni, ama-53 g wamafutha, 27 g we-carbohydrate
Ukudla okunamafutha nge-ithanga
Esikhathini se-sauce yewayini.
4 ama-servings of dish:
• amagremu angu-500 we-goulash
• 300 g wezinkuni
• 2 anyanisi obomvu
• 2 clove garlic
• itafula le-4. amafutha wezipuni zemifino
• usawoti
• umhlabathi omnyama omnyama
• 200 ml wewayini elibomvu
• 250 ml umhluzi
• itafula elilodwa. i-spoonful of tomato unamathisele
• 2 amazambane nezilimo eziyizigaxa
• ama-sprigs amahlanu emifino emisha
Peel amazambane, ugeze futhi uthathe cubes. Inyama yempuphu iphindwe ibe ngamacube. I-pei anyanisi negalikhi bese uqothula kahle. Gwema amafutha emifino epanini bese udosa inyama kahle kuzo zonke izinhlangothi. Engeza u-anyanisi ngegalikhi futhi ube mnandi kakhulu, bese ufaka amazambane kanye neqoma, faka imizuzu engu-3. Hlanganisa utamatisi unamathisele, unobundu, uthele iwayini nomhluzi. Usawoti, pepper, ubeke imifino nesitshalo amahora amabili, uvuselele ngezikhathi ezithile. Uma kunesidingo, engeza amanzi. Isidlo esiphelile siphinde futhi usawoti kanye nopelepele, ufafaze imifino eqoshiwe.
Ukulungiselela: 45 iminithi.
Engxenyeni engu-440 kcal, 8 g amaprotheni, amafutha angu-35 g, 24 g we-carbohydrate
Izinkukhu zemilenze nge-ithanga
Zama ukulungiselela eBrazil!
4 ama-servings of dish:
• izinyawo ezine inkukhu
• 500 g we-pulp pulp
• anyanisi ongu-1
• ithebula le-3. amafutha wezipuni zemifino
• usawoti
• umhlabathi omnyama omnyama
• I-200 ml yenhluzane yenkukhu
• itafula elilodwa. i-spoonful of honey
• itafula elilodwa. isipuni samaji kalamula
• I-pinch elilodwa lomhlabathi
• itafula elilodwa. i-parsley eqoshiwe
• 40 g yamafutha omisiwe
Sishisa ihhavini kuya ku-180 °. Izinyawo zenkukhu zihlanziwe, zomisiwe futhi zigajwe ngokuhlanganyela phakathi kwesigamu. Inyama yempuphu igawulwa ngamagundane. I-pei anyanisi futhi usike kahle. Thela epanini 1 itafula. isipuni samafutha yemifino, ufake imilenze yenkukhu kanye no-anyanisi ngethanga, usawoti, pepper, uthele u-150 ml wamanzi bese ubeka kuhhavini imizuzu engu-25. Hlanganisa njalo umhluzi bese uvula imilenze. Uju oluxubene nejamu likalamula, i-chili kanye ne-parsley. Epanini wengeze iminqumo, uxoxe imilenze nge-marinade eholele futhi ufake konke kuhhavini ngeminye imizuzu engu-10. Uqedile isidlo godu sonyaka.
Ukulungiselela: 45 iminithi.
Engxenyeni engu-440 kcal, 8 g we-protini. 35 g fat, 24 g carbohydrate
Ikhekhe "Ihlathi"
Ilungiselelwe kalula!
Ku-8 servings of dish:
• 300 g of hazelnuts ecacisiwe
• 150 g webhotela
• ama-200 g we-sugar granulated
• amaqanda amane
350 g kafulawa
• Isikhwama se-1/2 se-powder baking
• i-vanilla ushukela
• 100 g we ushukela oluyimpuphu
Amanothi gazinga kuze kube segolide epanini ngaphandle kokufaka amafutha. Vumela ukupholisa, yibeke eceleni ukuze uhlobise umhlobiso. Shiya amafutha ekamelweni lokushisa ngamaminithi angu-30, bese ushaywa umxube, kancane kancane ungeze ushukela. Sishisa ihhavini kuya ku-180 °. Hlukanisa abamhlophe bamaqanda ezikhukhuleni bese uwafaka esiqandisini. Engeza izikhupha ebhotela ngoshukela bese unyakaza konke. Phakamisa ufulawa nge-baking powder ne-vanilla ushukela, hlanganisa ne-yolk mass. Amaqanda abamhlophe ukushaya, gqoka inhlama ephumela futhi uhlanganise ngokushesha. Isikhumba sibekwe ifomu eligcotshwe ngamanoni. Beka kuhhavini bese ubhake imizuzu engu-40-50. Bese ubeka i-grate bese uvumela ukupholisa. I-powder powder uthele ithebula elilodwa. i-spoonful of water (ungakwazi ukwengeza utshwala obuthakathaka), ugqugquzele futhi uthele ikhekhe. Ukuhlobisa ngamantongomane.
Isinkwa esiphunga
Isixazululo esilula senkampani enkulu.
4 ama-servings of dish:
• 100 g isinkwa esimhlophe
• anyanisi amathathu
• 2 clove garlic
• 50 g webhethoni
• 800 g wezinyosi
• amaqanda amabili
• 1 ithisipuni. isipuni sesinaphi
• 1 ithisipuni. i-spoonful of the leaves of thyme
• izinhlanzi zesinkwa
• usawoti
• umhlabathi omnyama omnyama
• 250 g of utamatisi we-cherry
• amaqabunga ama-10-12 e-basil
Sishisa ihhavini kuya ku-200 °. Kusuka isinkwa usiqede yonke imishini, cwilisa emanzini amanzi abandayo. I-pei anyanisi negalikhi, nquma kahle. Bacon uthathe cubes amancane. Isinkwa sishaya uhlanganise inyama eqoshiwe, anyanisi, i-garlic kanye nebhethoni. Amaqanda ashaywa kancane ngesinaphi, engeza amaqabunga e-thyme bese uxuba inyama eqoshiwe. Ukuze wenze ukugxila kube mnandi, engeza ukudla okuncane. Isizini ngosawoti kanye ne-pepper entsha emhlabathini ukuze ujabule. Ifomu elincane elijulile lokubhaka lihlanganiswe ne-aluminium foil bese libeka i-mince. Ukugqoka amaminithi angu-50 kuhhavini. Geza utamatisi bese usomile. Spread on inyama isinkwa ngokufafafaza usawoti kanye nomhlabathi omnyama pepper. Bhaka kuhhavini ngeminye imizuzu engu-10. Amaqabunga aseBasil anqunywa abe yimichilo. Thatha isinkwa kuhhavini bese usibeka esitsheni. Susa ifolda. Fafaza isinkwa nge-basil.
Ukulungiselela: 1 h 25 min.
Ama-meatball e-Turkey
In utamatisi sauce nge mozzarella ushizi.
Ama-servings angu-4:
• anyanisi ongu-1
• i-clove ye-garlic
• i-500 g e-turkey fillet eqoshiwe noma inyama ehlanganisiwe
• 50 g of ukhilimu omuncu
• itafula elilodwa. i-ketchup spoon
• Iqanda elingu-1
• ithebula eli-2. nezinkezo ze-breadcrumbs
• ithebula eli-2. nezinkezo ze-parsley noma i-dill eqoshiwe
• usawoti
• umhlabathi omnyama omnyama
• ithebula le-3. wezipuni amafutha omnqumo
• ithebula eli-2. wezipuni utamatisi unamathele
• U-850 g wezinhlayiya zamatamatini ekheniwe
• 125 g we-mozzarella ushizi
I-pei anyanisi futhi usike kahle. I-garlic ihlanzekile futhi inqume. Hlanganisa inyama eqoshiwe, ukhilimu omuncu, i-ketchup, iqanda, i-breadcrumbs ne-parsley eqoshiwe. Usawoti kanye nopelepele. Kusukela ebumnyameni obangelwayo ukwenza ama-meatballs angama-16. Ephasini lokuthoza, fudumele amatafula amabili. i-spoon amafutha omnqumo, ubeke ama-meatballs bese uwafisa (iminithi eli-1 ngakwesinye icala). Dlulisa imikhiqizo eqediwe kusuka epanini lokuthosa kuya epulini efudumele. Amafutha omnqumo asele kufanele athiswe epanini elifanayo lokuthosa futhi, evuselela njalo, gazinga anyanisi kanye nogalikhi imizuzu emihlanu. Bese uhlanganise utamatisi unamathele namatamatisi akheniwe kanye nejusi. Isinkwa semaminithi angu-2. Esikhathini somshukela ophekiwe, faka inyama ye-meatballs ethosiwe, umboze i-pan nge-lid bese ubumba ngomlilo omncane amaminithi angu-8-10. Bese usuphuza i-sauce ngosawoti kanye nomsundu omnyama. I-Mozzarella igwebe zibe yizicucu ezincane, ufake umsizi ophelile bese uqhubeka uvutha kuze kube yilapho ushizi ucibilika. Spread on plate, ufafaze basil oqoshiwe. Esikhathini sokuhlobisa ungakwazi ukunikela ilayisi abilisiwe, amazambane noma ama-noodle.
Ukulungiselela: 25 iminithi.
Ama-pancake ama-pancake nge-tomato nesaladidi isaladi
Ngokuhlukile, ungakhonza u-garlic sauce, imayonnaise noma ukhilimu omuncu - ngubani, okunye okufana nakho.
Ama-servings angu-4:
• ama-sprigs amathathu e-dill
• 1 kg amazambane
• ithebula eli-2. wezipuni of isitashi
• Iqanda elingu-1
• amagremu ama-50 we ushizi ogayiwe
• usawoti
• umhlabathi omnyama omnyama
• I-nutmeg evulekile
• 1 anyanisi obomvu
• Iziqu ezimbili ze-anyanisi eluhlaza
• 2 utamatisi
• i-avocado 1
• itafula eli-8. izinkezo zemafino yemifino
• ithebula eli-2. izinkezo zamanzi kalamula
Dill uhlanza ngamanzi abandayo, owomile ngendwangu yesikhwama bese uqothula kahle. I-peel amazambane, ugeze kanye ne grate nge-grater emihle. Ubuningi bezambane zifake futhi uhlanganise nesitashi, iqanda elishaywayo, ushizi kanye nedill. Usawoti, pepper, inkathi nge-pinch of nutmeg. I-anyanisi obomvu bese uthatha amasongo omzimba omncane. U-anyanisi oluhlaza ukuhlunga, ugeze, wome kahle ngethawula lephepha bese uqhafaza ngamakha. Geza utamatisi, owomile, susa izisekelo ze-peduncles bese uthatha iziqephu. I-avocado wash, cut in half, susa itshe, ikhasi, usike inyama zibe tincetu ezincane. Ukuze uthole le sauce, hlanganisa amatafula angu-2. Amapuni amafutha yemifino enomsoco kalamula, usawoti omncane nosawoti. Gqoka i-sauce ngemifino. Ezingxenyeni ezisele zebhotela bhaka ama-pancake ama-pancake (imizuzu engu-2-3 ohlangothini ngalunye). Khonza ngesaladi. Ungakwazi ukuhlobisa nge-sprigs ka-parsley.
Ukulungiselela: 35 iminithi.
Engxenyeni engu-510 kcal, ama-35 amagremu amafutha, ama-gramu angu-37 we-carbohydrate
Inkukhu nama-utamatisi
ECaucasus le dish idume ngokuthi Chahokhbili.
Ku-8 servings:
• Inkukhu elilodwa (1.2 kg)
• anyanisi ongu-1
• 4 utamatisi
• i-clove ye-garlic
• 50 ml wamafutha yemifino
• itafula elilodwa. i-spoonful yewayini iviniga
• itafula elilodwa. spoon ukuphuza Torchin "imifino 10"
• iparsley yokuhlobisa
Sika inkukhu zibe yizicucu. U-anyanisi, u-garlic no-utamatisi ukusika. Izinkukhu zezinkukhu, zivuselela, gazinga ngaphandle kokungeza amafutha emgqonyeni omuncu. U-anyanisi ozowasebenzisa ngamafutha yemifino. Engeza utamatisi nenkukhu ku-anyanisi. Thela ngo-50 ml wamanzi ashisayo, cindezela ngaphansi kwesivalo semaminithi angu-15. Engeza inkukhu garlic kanye nenkathi yokuvuna Torchin "imifino 10", akudingeki usawoti. Susa ekushiseni, shiya amahora angu-2 ngaphansi kwesihenqo. Hlobisa nge-greenery.
Ukulungiselela: 40 iminithi.
Isitsha kumele silungiselele usuku olulandelayo futhi sishiye ebusuku. Izinkukhu zezinkukhu zigcwala ngokugcwele imifino yemifino evuthiwe nezinongo, eziqukethwe ku-Torchin "imifino engu-10".
Indlebe ngemifula
Ukucwenga kwamanje ngendlela edala.
Ama-servings angu-4:
• 400 g we-pulp yenkomo
• ithebula eli-2. amafutha wezipuni zemifino
• anyanisi amabili
• 2 izaqathe
• i-turnip 1
Ukuxolisa oku-1
• 2 clove garlic
• 500 g amazambane
• 200 g we-prune
• ithebula eli-2. izinkezo ezinomsoco Torchin "imifino engu-10"
Sika inyama ibe yizicucu futhi gazinga ama-7 emaminini. Hlanganisa anyanisi nesweli. I-turnips, rutabaga, izaqathe namazambane uthathe ama-cubes. Fry inyama, imifino kanye nomlimi, hlanganisa kahle. Bese usakaze ebhodweni elihlangene, ngamunye ufake i-1/2 isipuni. izinkezo ezinamakhaza eTurchin "imifino engu-10" (akudingeki usawoti) futhi uthele indebe yamanzi 1/2. Bhaka imizuzu engu-30 ku-220 °.
Ukulungiselela: 40 iminithi.
Ithiphu
Ukuze imifino "inike" ukunambitheka kwayo nephunga elimnandi, liwaqede ngokuphelele. Noma nje engeza i-Torchin "imifino engu-10" ngemifino ekhethiwe yonyaka futhi ngaphandle komzamo owengeziwe ukulungiselela isidlo esingeke sizwakale kahle, kodwa sibonakale sibukeka kahle.
I-Tacos nobhontshisi
Izwe lezilwane zalesi sidlo esinomusa yiMexico.
4 ama-servings of dish:
• 1 inkomishi yefulawa
• u-1 ucezu kasawoti
• ithebula eli-2. izipuni zebhotela elicibilikile
• I-200 g yenyama eqoshiwe
• 1 utamatisi
• I-1 ingaba ngamabhontshisi akheniwe
• itafula elilodwa. spoon ukuphuza Torchin "imifino 10"
Kusuka kufulawa, usawoti, uhhafu ibhotela elicibilikile kanye nengqikithi yamanzi afudumele i-1/4, ugobe inhlama, uhlukanise zibe yizicucu ezingu-8 bese ugoqa ngamunye ube yiqebelengwane elincane elincane. Fry epanini lokuthoza ngaphandle kwamafutha. I-anyanisi igaya futhi gazinga emafutheni asele. Engeza inyama kanye gazinga eminye imizuzu engu-15. Sika utamatisi ube yizicucu ezincane bese ubhontshisi kanye nobhontshisi u-Torchin "imifino engu-10" uhlanganise anyanisi enyama. Ukugxila okugqoke ukugqoka amaqebelengwane angama-flat bese uwafake ngesigamu. Bhaka kuhhavini imizuzu engu-10 ngo-180 °. h
Ukulungiselela: 40 iminithi.
Iphayi le-pancake
Ama-servings angu-12:
Ukuhlolwa:
• ilitha elilodwa lebisi
• izinkomishi eziyi-1.5 zofulawa ogcwele ukolweni
• amaqanda amabili
• 50 g webhotela
• usawoti
• ushukela
Ukugcwaliswa:
• 300 g amazambane
• 150 ml ubisi
• i-yolk 1
• i-500 g yenhlanzi yesifuba senkukhu
• anyanisi amabili
• ama-200 g ama-mushroom
• ithebula le-3. amafutha wezipuni zemifino
Lungiselela inhlama. Ufulawa okolweni wonke ukolweni ugaye ngamaqanda, engeza usawoti kanye noshukela ukunambitha. Qhubeka ukusihliza, uthele ubisi. Etafuleni, i-spoonful yamafutha yemifino ubhake ama-pancake amancane. Faka isikhunta, i-pancake ngayinye ngamafutha nebhotela. Lungisa ukugcwaliswa. I-peel amazambane, ubilise emanzini anosawoti kuze kuphekwe (imizuzu engu-20) uphe amanzi. Bilisa ubisi. Hlanza amazambane ngokuthululela ubisi obusayo. Sika lezi zibopho zibe ngamagundane, nquma u-anyanisi futhi gazinga kanye nefillet etafuleni le-1. isipuni samafutha yemifino. Ama-pulpignons usike futhi ufune amafutha emifino asele. I-pancake eyodwa yokuyeka, amanye ukugcoba amazambane ahlambulukile, ukubeka amakhowe, ukubopha ama-anyanisi bese ubamba. Vala i-pancake esele. Uphayi olungiselelwe kuhhavini bese ukhonza ushisayo.
Ukulungiselela: 40 iminithi.
Ku-1 ukhonza ama-kcal angu-450, 23 g amaprotheni, ama-17 g wamafutha, ama-56 g we-carbohydrate
Ama-seashell no-utamatisi kanye ne-tuna
I-garlic inikeza i-sauce ukunambitheka okukhulu kakhulu.
4 ama-servings of dish:
• I-1 ye-tuna enamanzi ayo (180 g)
• anyanisi amabili
• 400 g we-cherry utamatisi
• 400 g we-pasta ngendlela yama-seashells
• 100 g feta ushizi
• 2 clove garlic
• usawoti
• itafula le-4. wezipuni amafutha omnqumo
• 100 ml umhluzi
• umhlabathi omnyama omnyama
I-tuna ingaphonswa esikhwameni ukuze wenze ijusi libekwe ngokuphelele, futhi uhlukanise inhlanzi ibe yifolothi encane. Peel anyanisi bese uthathe izindandatho. Faka ikhasi likagaliki bese udlulisa umshini. Geza utamatisi bese uwasika ngesigamu. Thela i-pasta emanzini abilayo, salisa emathumba bese upheka imizuzu engu-10. Esikhathini samapuphu, ukushisa amafutha omnqumo bese gazinga kuwo anyanisi nogalikhi 3 iminithi. Engeza i-tuna namatamatisi. Thela umhluzi, ulethe ngamathumba uphinde upheke amaminithi amabili. Hlanza uphinde uhlanganise feta. I-sauce esilungisiwe yosawoti kanye nopelepele omncane. "AmaShell" ukuphonsa e-colander, vumela uketshezi bese uhlangana nomshukela ophumela. Ungafafaza isidlo esiphelile nge-parsley eqoshiwe.
Ukulungiselela: 30 iminithi.
Engxenyeni engu-560 kcal, 29 g amaprotheni, 13 g wamafutha, 80 g we-carbohydrate
Macaroni ne-tomato sauce
Simple, fast and deliciously delicious!
Ama-servings angu-4:
• 400 g we-cherry utamatisi
• amafutha angu-200 g
• 200 ml wewayini elibomvu
• I-1/2 ye-basil •
1 anyanisi
• 2 clove garlic
• ithebula le-3. wezipuni amafutha omnqumo
• ithebula eli-2. wezipuni utamatisi unamathele
• 500 g we-pasta
• usawoti
• umhlabathi omnyama omnyama
Geza utamatisi. I-pei anyanisi negalikhi bese uqothula kahle. Esikhathini esikhulu se-sauté, fry ubhekeni oqoshiwe ukuze wenze amanoni, futhi u-anyanisi othosiwe negalikhi kuyo imizuzu emithathu. Hlanganisa unamathisela utamatisi bese uthele ewayini. Beka utamatisi. Gcoba umsizi ngemaminithi angu-15, uvuselela ngezikhathi ezithile, uma kunesidingo wengeze amanzi amancane ashisayo. Macaroni ubilise ngobuningi bamanzi anosawoti. Basil ukugeza, kahle owomile futhi fake nquma. I-tomato sauce inkathi eyenziwa ngosawoti nomhlabathi omnyama omnyama. Thela i-macaroni ibe yi-colander, vumela amanzi ashise futhi asakaze ngamapulangwe. Top with utamatisi sauce. Fafaza nge-basil. Ungafafaza ushizi ogayiwe.
Ukulungiselela: 30 iminithi.
Enye yokukhonza, u-890 kcal, 21 g amaprotheni, 42 g wamafutha, 97 g we-carbohydrate
I-cooked ingulube
In the sauce ubhiya.
Ku-6 servings:
• 1.5 kg yengulube ihlombe lesikhumba
• 100 g wezimpande ze-celeriac
Isiqu esingu-1 se-leek
2 izaqathe
2 anyanisi
250 ml umhluzi
400 ml ubhiya
• 1/3 c. izinkezo ze-cumin yomhlabathi
• usawoti
umhlabathi omnyama omnyama
Ingulube ihlombe ngesikhumba esikhishwe ngosawoti, i-pepper kanye ne-cumin yomhlabathi. Hlanza impande yesilimo esidliwayo esidliwayo esinamagatsha anamanzi, ama-leeks, izaqathe, anyanisi futhi usike konke okukhulu. Sishisa ihhavini ku-220 °. Beka inyama epanini, uthele u-100 ml wamanzi kanye nesobho emaminithini angu-15. Vula, usike isikhumba ngesimo samadayimane. Engeza imifino inyama bese ubhake imizuzu engu-30. Bese unciphisa ukushisa ku-180 °, uthele umhluzi, u-100 ml webhiya bese upheka amahora angu-1.5-2, kancane kancane uthule ubhiya osele. Ngokushesha ngaphambi kokushisa okupheka kuhhavini uphinde ukhule ku-220 °, ukuze isikhumba sibe nsundu. I-Sauce isula nge-sieve, usawoti kanye nopelepele. Ungakwazi ukukhonza amadombolo amazambane wokuhlobisa.
Ukulungiselela: amahora amabili namaminithi angu-30
Engxenyeni engu-870 kcal, 68 g amaprotheni, 63 g wamafutha, 7 g we-carbohydrate
Isaladi nge-sausage no-anyanisi
Kuhle ngama-pretzels asosawoti.
Ama-servings angu-4:
• ama-500 g we-sausage abilisiwe
• I-200 ml yemhluzi wenyama
• itafula elilodwa. isipuni sesinaphi
• ithebula eli-2. izinkezo zewayini elibomvu uviniga
• ithebula eli-2. amafutha wezipuni zemifino
• anyanisi ongu-1
• i-bunch of chives
• usawoti
• umhlabathi omnyama omnyama
Umswakama uthathe izicucu bese uphalwa esitsheni sesaladi. Ukuze u-marinade uhlanganise umhluzi ofudumele nomasinwele, uviniga namafutha yemifino. Usawoti kanye nopelepele. I-sausage ithulule i-marinade bese ushiya amahora angu-1. Ngaphambi kokukhonza, anyanisi uthathe izindandatho, nquma u-anyanisi oqoshiwe bese wengeza ku-sausage kanye namasongo anyanisi.
Ukulungiselela: Ihora eli-15 imizuzu
Esikhathini esingu-1 isabelo esingu-430 kcal. 16 g amaprotheni, 34 g fat, 1 g carbohydrate
Isobho sesinkwa ngebhiya
Inkambo engabizi futhi eyanelisayo yokuqala
Ama-servings angu-4:
• izingcezu ezine zesinkwa se-cereal
• izipuni ezine zebhotela
• anyanisi ongu-1
• i-clove ye-garlic
• itafula elilodwa. isipuni sofulawa
• 1.25 ml umhluzi
• 250 ml ubhiya obukhanyayo
• izikhupha ezimbili zamaqanda
• ithebula le-3. wezipuni ukhilimu
• u-pinch of nutmeg
• usawoti
• umhlabathi omnyama omnyama
• izikhumba zomhlobiso
Isinkwa sinqunywa ngamacube, gazinga epanini emgqonyeni bese ubeka. Faka ikhasi anyanisi negalikhi. Chofoza kahle futhi gazinga epanini le-sauté 3 min. Bese ufafaza ufulawa, uhlanganise futhi uthele umhluzi nobhiya ube yinto encane. Letha emathumba, upheke imizuzu engama-30 bese ushaya. Ingxenye yamazambane ahlambulukile (itafula elingu-3, izinkezo) ezihlangene ngokwehlukana nama-yolk no-ukhilimu, kuhlanganise nesobho esisele. Isizini, faka ama-croutons futhi uhlobise nge-chives.
Ukulungiselela: 45 iminithi.
Kwelinye i-280 kcal, 5 g amaprotheni, ama-19 g wamafutha, 27 g we-carbohydrate
Umquba wengulube
I-rutabagus.
Ama-servings angu-4:
• 400 g yengulube yengulube
• anyanisi amathathu
• itafula elilodwa. a isipuni samafutha yemifino
• 1.5 kg we-rutabaga
• 750 g amazambane
• usawoti
• umhlabathi omnyama omnyama
• amapheya amathathu
• imifino ukunambitha
Geza inyama, yome ngethawula lephepha bese uthathe ama-cubes amancane. I-pei anyanisi uphinde uthinte kakhulu. Ukufudumala amafutha emifino epanini, faka inyama kanye gazinga kuzo zonke izinhlangothi imizuzu engu-7-10. Engeza u-anyanisi futhi ube mnandi kakhulu. E-pan sauté nge inyama kanye anyanisi uthele 1 ilitha amanzi ashisayo. Geza amazambane namazambane, ugeze futhi uthathe ama-cubes amancane. Engeza ekudleni, usawoti, pepper ukunambitha nokumisa ngokushisa okuphansi imizuzu engu-15-20. Amapheya ahlambulukile, aomile, ahlukaniswe ngenye, bese asusa ingqikithi ngembewu, anqume inyama ibe yincetu encane. Engeza ekudleni nemifino bese ubhala imizuzu engu-4. Uphinde ube nosawoti kanye nopelepele omncane. Beka itafula, uma uthanda, ukuhlobisa ngemifino.
Ukulungiselela: 30 iminithi.
Engxenyeni eyi-420 kcal, 22 g amaprotheni, 15 g wamafutha, 48 g we-carbohydrate
Inkomo yenzeke
Esikhathini sauce esiphundu futhi esimuncu semango kanye ne-nectarines.
Ama-servings angu-4:
• 600 g we-pulp yenkomo
• anyanisi amathathu
• 2 clove garlic
• ithebula eli-2. izipuni zebhotela elicibilikile
• ithebula eli-2. wezipuni curry powder
• amagremu angu-150 e-yogurt
• ithebula eli-2. izinkezo zamanzi omango
• ama-nectarines amabili (noma amaphuzu ase-ekheni)
• 150 g we-peas pods
• ukhilimu wama-200 g
• usawoti
• umhlabathi omnyama omnyama
Sika inyama ibe ngamacube amancane, nquma anyanisi nogalikhi. Phakamisa ithebula eli-1. I-spoonful yebhotela nezinxenye ze-Fry inyama evela kuzo zonke izinhlangothi. Susa kusuka epanini. Esikhathini esifanayo frying pan fry anyanisi negalikhi. Fafaza nge-curry powder. I-yogurt ehlanganiswe nomusi wamango, usawoti, pepper, engeza inyama bese uhamba imizuzu engu-15. I-nectarine ngayinye yahlukaniswa isigamu, isuse itshe, yinqume inyama ibe yizicucu. Geza ama-peas bese usike. Esikhathini sokupaka, fudisa amafutha asele bese ufaka ama-peas pods imizuzu emithathu. Thela ukhilimu, engeza usawoti, pepper bese ubhala ngomzuzu owodwa. Ku-peas faka ama-nectarines, inyama ne-marinade, ulethe ngamathumba bese umile imizuzu emihlanu.
Ukulungiselela: 35 iminithi.
Engxenyeni engu-470 kcal, 38 g weprotheyini, 28 g wamafutha, 16 g we-carbohydrate