Siphakamisa ukuhlela ipikinikini ye-ultralight, kuphela ngokushintsha izindlela zokupheka zakho ozithandayo. Nazi ezinye izinto ezimbalwa. Faka esikhundleni ufulawa ogcwele ukolweni. Esikhundleni sebhotela nosawoti, inkathi nama-fresh herbs, izinongo nezithelo zonyaka. Sebenzisa ubuchwepheshe bokuthi "ukupheka okuhlakaniphile". Isibonelo, asizange siqale ukugcoba izinkukhu ezidliwayo zengulube emafutheni ashisayo futhi esikhundleni sibheke kuzo kuhhavini. Umphumela? I-meat tender ngaphansi kwe-golden crust - futhi akukho namafutha ayingozi! Ukupheka kokupheka ngesandla esisheshayo kuzokumangaza nge-simplicity and taste.
Ukushayela ngamapayipi nama-blueberries
10 amasevisi
Ukulungiselela: imizuzu engama-20 (kanye nemaminithi angu-45 ukupholisa inhlama)
Isikhathi sokupheka: imizuzu engama-60
Ugwayi:
• 1 inkomishi yefulawa
• izinkomishi ezimbili zokudla u-confectionery
• 2 tbsp. l. ijusi le-orange
• 2 tbsp. l. amafutha ka-walnut noma yimuphi amafutha emifino
• 4 tsp. ibhotela ebilisiwe usawoti
• 85 g we-fat fat cream cream
Ukugcwalisa nokuqhafaza:
• ama-60 g we-peaches avuthiwe, ahlutshiwe futhi ahlungwe kancane
• 1 inkomishi ye-blueberry fresh
• 11 g wefulawa ophelele we-confectionery
• izinkomishi ezintathu ze-oatmeal (ukupheka okungeyona okusheshayo)
• izinkomishi ezi-4 ezibomvu ushukela omnyama
• izinkomishi ezintathu zeshukela
• izinkomishi ezine zama-walnuts amakhulu aqoshiwe
• 2 tbsp. l. i-napled creamy nap (izingcezu)
• 3 tbsp. l. ijusi le-orange elibandisiwe
• 1 tsp. ijusi elimnandi lemon
• 2 tbsp. l. cornstarch
• 1 tsp. isinamoni yomhlabathi (izingxenye ezimbili)
Hlanganisa izinhlobo ezimbili zofulawa. Engeza ibhotela, ushizi kanye ne-mash. Thela emafutheni omifino, ijusi le-orange. Gcoba ibhola inhlama, uyibophe ephepheni le-wax. Faka efrijini isikhathi esingangxenye yehora (ungayishiya ebusuku). Roll inhlama ibe yindulungu nge ububanzi buka-30 cm phakathi kwamaphepha amabili wephepha le-wax. Susa ungqimba phezulu wephepha; faka inhlama, iphepha uphinde ufake isikhunta esingama-23 cm ejulile. Susa iphepha. Phonsa inhlama ngemfoloko bese ufaka esiqandisini imizuzu engu-15. Hlangisa ihhavini ngo-190 ° C. Bhaka inhlama imizuzu engu-15, epholile. Engeza ijusi lemonisi kuma-peaches nama-blueberries. Ngokwehlukanisa ushukela ushukela, isitashi kanye ne-1 tsp. isinamoni. Engeza izithelo bese ubeka ikhekhe. Fafaza emaphethelweni ekhekhe ngamafutha omnqumo bese ubhake imizuzu engu-25. Ukuze uthole imvuthuluka, hlanganisa ufulawa nge-oatmeal, ushukela no-1 tsp. isinamoni. Engeza izingcezu zebhotela ezivuthiwe, i-juice focus and nut. Susa ikhekhe bese ufafaza imvuthuluka. Bhaka imizuzu engu-20. Frijiza ihora. Ukudla okunomsoco 1 ukukhonza (ucezu owodwa we-pie): 332 CAL, ama-15 g wamafutha (ama-38% azo zonke i-calories), ama-5 g wamafutha agcwele, ama-47 g we-carbohydrate, 6 g weprotheyini, 4 g we-fibre, 36 mg we-calcium, i-2 mg yensimbi, i-sodium. Ucezu lwamanzi we-pie lethu elimnandi yi-332 kcal nama-gramu angu-15 amafutha. Amanye ama-pie wezithelo aqukethe ama-kcal angu-500 namafutha amaningi
I-Crispy picnicki inkukhu
Inkukhu ebhakawayo iyakuthanda njenge-oast, kodwa iqukethe amakhilomitha angu-317 nama-9 amagremu amafutha, uma kuqhathaniswa ne-580 kcal nama-36 amagremu amafutha enkukhu ethosiwe.
4 amasevisi
Ukulungiselela amaminithi angu-30
Isikhathi sokupheka: imizuzu engama-30
• 660 g (cishe 8) izibopho zenja yenkukhu
• indebe 1 yebhotela elimnandi noma ukhilimu
• izinkomishi ezine ze-breadcrumbs zaseJapan "punk"
• izinkomishi ezimbili zama-cornflakes
• 2 tsp. Isikhathi sase-Italy (ingxube ye-basil eyomile, i-marjoram, i-oregano kanye nenhlakanipho)
• 2 tsp. usawoti omuncu
• 4 tsp. i-cayenne pepper
Beka amathanga kulesi sitsha sepulasitiki bese uwagcwalisa nge-buttermilk. Vala isitsha nefriji okungenani imizuzu engama-30. Uma kunesikhathi, kungcono usuku lonke. Ku-processor yokudla, hlanganisa ama-cornflakes, isihlwaya sase-Italy, usawoti kanye ne-cayenne pepper kuya esimweni esikhulu se-crumb. Beka i-crumb ephumela endaweni esitsheni bese uhlangana ne-breadcrumbs "panko". Inkukhu eqoshiwe e-buttermilk evela esiqandisini bese imisa yonke imfucuza yobisi ngendlela efanele. Roll the thighs in the mixing ingxube. Hlangisa ihhavini ku-180 ° C. Beka isilwane se-aluminium ngaphansi kwesiteyi sokubhaka. Ukubhaka izinkukhu kuhhavini ngamaminithi angu-30 noma kuze kuphekwe. Izindleko zokudla okunomsoco 1 ama-hip hop (ama-2%), ama-algrimu angu-317, ama-9 amagremu amafutha (ama-26% azo zonke ama-calories), ama-2 g wamafutha agcwele, ama-21 g we-carbohydrates, ama-36 g we-protein, i-1 g ye-fiber, i-90 mg ye-calcium, i-7 mg yensimbi, i-587 mg ye-sodium .
Isaladi yezempilo nama-sweet potato
Esikhathini sesaladi sezambatho zamazambane kukhona iningi lama-mayonnaise namaqanda. Sasikhipha amaqanda kusuka ku iresiphi futhi sigqoke isaladi ngama-mayonnaise aphansi. Umphumela: 167 kcal esikhundleni sama-550 no-2 g amafutha kunama-46
6 ama-servings
Ukulungiselela: imizuzu engu-20
Isikhathi sokupheka: imizuzu engu-10
• Ama-3 amakhulu
• Iziqu ezimbili eziqoshiwe zesilimo esidliwayo esinamagatsha anamanzi
• izinkomishi ezimbili eziphethwe ngu-parsley
• izinkomishi ezi-3 zamayonnaise aphansi
• izinkomishi ezi-4 ze-buttermilk epholile noma ukhilimu
• 2 tbsp. l. ijusi lemonti esanda kumiswa
• 2 tsp. I-Dijon lwesinaphi
• amaphiko angu-6 anyanisi aqoshiwe
• Usawoti kanye nomsundu omnyama omusha
Sika amazambane zibe tincetu ezincane. Beka esitokisini bese upheka imizuzu engu-10 noma kuze kube yilapho ushayela (uphonsa ngommese obukhali ukuhlola). Kulungile, faka endishini yesaladi. Engeza anyanisi, isilimo esidliwayo esinamagatsha anamanzi kanye ne-parsley. Hamba nge-whisk of imayonnaise, ibhotela (noma ukhilimu), ijusi lemondi kanye nesinaphi kuze kube nokuvumelana okunamandla. Thela inhlanganisela yamazambane bese ugoqa izikhathi eziningana ukuxuba. Usawoti kanye nopelepele ukunambitha. Ukuze uhlukanise ukunambitheka kweladidi, ungangezela isipuni se-marinade wezipuni kanye / noma utamatisi ambalwa we-cherry (uwahlukanise ngamasentimitha) kuwo. Khonza i-chilled. Ukudla okunomsoco 1 ukukhonza (i-1 plate): ama-calories angu-167, ama-2 g amafutha (ama-10% azo zonke ama-calories), ama-1 g amafutha agcwele, ama-35 g ama-carbohydrates, i-3 g amaprotheni, i-5 g fiber, i-77 mg calcium, i-1 mg yensimbi, i-263 mg ye-sodium .
I-dessert ewusizo: ukuhlukaniswa kwebhanana (ngokukhonza)
Sonke siyakuthanda ama-dessert, ama-spicy, ama-sauces anobuhle kanye ne-pasta ngesi-Italian. Kodwa lokhu akusona isizathu sokuthi uhlehlise isibalo! Vele ushintshe amasu: esikhundleni se-ayisikhilimu, faka i-yogurt efriziwe ibe yi-dessert. Thela ama-pancake e-rye nge-apula elula, bese ufafaza i-pasta ene-fat-fat cheese.
Hlanza ibhanana bese uyinquma ibe ngamasenti amabili. Beka isidlo, ubeke phezulu kwezingu-2 (1/4 indebe) ye-yogurt efriziwe ene-frozen - ene-vanilla ne-strawberries. Gcwalisa isiraphu enamafutha aphansi aphansi kanye nekhilimu ehlutshiwe (2 wezipuni). Ufafaza ngamanonsi othosiwe (1 tsp) bese uhlobisa i-cherry entsha. Ukudla okunomsoco ngamunye ukukhonza: 295 CAL, 5 g fat.
I-pesto sauce encane (ye-16 servings)
Gaya 2 clove kagalikhi. Engeza izindebe ezimbili ezisebuseni ezihlanzekile, 34 g tofu, 1/4 indebe ethosiwe kedare, 1/4 indebe ekhishwe ngu-parmesan ushizi no-2 tbsp. l. wamafutha omnqumo. Hlanganisa ku-processor yokudla ngaphambi kokuthola ukhilimu. Isizini ngosawoti kanye nopelepele. Gcoba, ukuthuthumela izikhathi eziningana, ngama-noodle amancane ashisayo (hlela "linvine"): 2 tbsp. l. pesto ku-1 isitsha sama-noodle. Isondlo 1 ingxenye (2 wezipuni): 50 SCAL, 4 g fat.
I-Macaroni isaladi ngendlela entsha (8 servings)
Pheka 340 g we-pasta (uhlobo lwe "izimpondo") kusuka ku-wholemeal. Beka endishini yesaladi, engeza pepper eqoshiwe (1/2 indebe) ne-parsley (1 isipuni). Hlanganisa nge-1/4 indebe ye-fat-fat fat and i-yogurt, 2 tbsp. l. ama-pickin marinade, 1 tbsp. l. irayisi iwayini uviniga. Futhi 1/2 tsp. I-Dijon lwesinaphi. Thela ingxube i-pasta, inkathi ngosawoti kanye ne-pepper. Isondlo 1 isabelo (1/4 indebe): 181 amakholori, 2 g amafutha.