Isaladi le-pepper ngamantongomane, ushizi namagilebhisi
- 50 g we ulethisi
- Ikhukhamba 2, pepper obomvu nephuzi elimnandi
- 100 amagremu ezinhlamvu zama-walnuts, i-brynza namagilebhisi
- ijusi le-1 lemon
- 2 clove kagalikhi
- Ithebula le-4. wezipuni amafutha omnqumo
Ukupheka:
Amaqabunga e-lettuce ahlanzwa kahle, anomile, aphuke abe yizicucu ezincane, anqume ukhukhamba abe yizicucu, u-pepper pulp - amasongo, ushizi - ama-cubes. Amantongomane amaqabunga, amajikijolo omvini ukuze ahlukaniswe namahlumela. Lungisa i-sauce: nquma u-garlic, uhlanganise nejusi lemon kanye namafutha omnqumo, inkathi ukunambitha. Zonke izithako zesaladi ukuxuba kahle kanye nenkathi nge-sauce ephekwe.
Isikhathi sokupheka: 20 iminithi.
Enye yokukhonza i-448 kcal
Amaprotheni - ama-gramu angu-10, amafutha - amagremu angu-41, ama-carbohydrates -13 amagremu
Pepper kanye nenkukhu
- Ama-pods angu-8 we-pepper elimnandi
- I-60 g isinkwa se-toast
- 30 g webhotela
- I-200 g ye-inkukhu eyilisiwe
- 1 bunch of anyanisi eluhlaza
- 200 g cottage shizi
- 50 ml ukhilimu
- I-yolk eyi-1
- I-clove ka-garlic
- Amagremu angu-30 we ushizi ogayiwe
- 100 ml umhluzi
Ukupheka:
Isinkwa sinqunywa ngamacube futhi gazinga ebhotela. Inkukhu kanye neyotamatisi nazo ziyakhuphuka zibe yi-cubes, nquma u-anyanisi ohlaza nogalikhi. Hlanganisa izithako ezilungiselelwe nge-curd, ukhilimu kanye ne-yolk, ukugoqa kanye nenkathi. 2. Sika pepper bese ususa imbewu kusuka kuma-pods. I-pepper kumele ifakwe ngosayizi olungiselelwe, uthele umhluzi, ufafaze ushizi osikiwe bese ubhake imizuzu engu-20 ngo-180 °.
Isikhathi sokupheka: iminithi engama-60.
Enye ekhonza u-380 kcal
Amaprotheni - 20 g, amafutha - amagremu angu-25, ama-carbohydrates-16 amagremu
Isinkwa esinkwa nesipepu
4 amasevisi
- 8 izinhlayiya zesinkwa se-rye
- I-pod engu-1 ye-pepper enombala obomvu nephuzi
- 150 amagremu we ushizi ogayiwe
- 75 g webhotela
- Amaqanda amabili abilisiwe
- Ithebula eli-2. izinkezo zezinkuni zesikhumba
- 2 clove kagalikhi
- 20 g yemifino ka-parsley
Ukupheka:
Ngama-pods we-pepper enhle anqunywe "ama-lids", asuse imbewu nezinsimu. Lungiselela i-forcemeat. Amaqanda, ama-walnuts, i-garlic ne-bhotela, engeza ushizi, imifino, uhlanganise kahle. Pepper uthathe izindandatho ezinzima. Isiqephu ngasinye sesinkwa sibeka indandatho ye-pepper obomvu bese uyigcwalisa ngenyama enobisi. Okulandelayo, kancane kancane, ufake i-pepper ephuzi futhi ugcwalise inyama enobisi.
Isikhathi sokupheka: 20 iminithi.
Enye yokukhonza 270 kcal
Amaprotheni - ama-gramu angu-32, amafutha - amagremu angu-11, ama-carbohydrates-19 amagremu
Amapancake agqoke nge-sweet pepper, isaladi
- Ama-pods amabili we-pepper e-orange sweet
- 80 g wefulawa
- usawoti
- i-cayenne pepper
- 150 ml ubisi
- Amaqanda amabili
- 1 iqoqo lamaqabunga e-ulethisi
- 2 amatafula. amafutha wezipuni zemifino
- 125 g we-pie yesibindi
Ukupheka:
Ukuze uhlanganise inhlama ufulawa, ubisi, amaqanda, ucezu kasawoti kanye nosawoti we-cayenne. Amafutha emifino afudumele apheke ama-pancake amane amancane, uwafake emaceleni womabili kuze kube umbala wegolide okhanyayo. Isaladi uthathe imichilo, i-pulp yamaphilisi amnandi - ama-cubes. Ku-pancake ngayinye, usakaze ungqimba omncane we-pate yesibindi, ubeke isaladi ne-pepper elimnandi, udwebe i-pancake.
Isikhathi sokupheka: 45 iminithi.
Enye ekhonza 250 kcal
Amaprotheni - 11 g, amafutha -14 g, ama-carbohydrate -19 g
Isaladi "esetshenzisiwe"
- Inhloko eyodwa ye-ukholifulawa
- 2 izaqathe
- I-pod engu-1 ye-pepper ebomvu, eluhlaza nephuzi
- Itiye le-1/2. nezinkezo ze-ushukela
- umhlabathi we-coriander, umnyama omnyama ne-paprika
- I-bunch of dill
- ijusi le-1 lemon
- Ithebula eli-1. isipuni samafutha omnqumo
- i-cranberry
Ukupheka:
Sika iklabishi ku-inflorescences ne-blanch imizuzu engu-3-4 emanzini abilayo anobisi. I-karoti grate phezu kwe-grater enkulu. Izingcezu ze-pepper elimnandi ukukhululwa embewu bese uthatha izindandatho. Dill eqoshiwe. Hlanganisa imifino. Lungisa isiteshi segesi. Kusha kancane amafutha omnqumo ngamanzi kalamula, ushukela kanye nosawoti kasawoti. Ukunambitha, engeza i-ground coriander, i-pepper emnyama ne-paprika. Thela isaladi yokugqoka, uvuselele futhi uhlobise, uma uthanda, i-cranberries.
Isikhathi sokupheka: 20 iminithi.
Kwesinye isabelo 210 kcal
Amaprotheni - 0 g, amafutha - 10 g, ama-carbohydrate - amagremu angu-23
Isaladi yamabhontshisi nezinqathe eKorea
- Inamba engu-1 yamabhontshisi akheniwe
- Amaqanda amabili
- 1 anyanisi obomvu
- I-pod ye-chili, i-pepper ephuzi nephuzi eluhlaza
- 20 g yemifino ka-parsley
- 100 g izaqathe ngesiKorea
- Ithebula le-3. wezipuni amafutha omnqumo
- 1/2 ijusi kalamula
- umhlabathi omnyama omnyama
- usawoti
Ukupheka:
Amaqanda ubilise kanzima (imizuzu engu-10), epholile ngaphansi komfudlana wamanzi abandayo, khipha igobolondo bese uthatha iziqephu. U-anyanisi uthathe izindandatho ezincane, umquba we-pepper othakazelisayo kanye nohlobo lwe-chili. Gwema iparsley. Ibhontshisi ekheniwe ingaphonswa ku-colander futhi ivunyelwe ukukhipha. Izaqathe ngesiKorea zifake kancane bese zisika kancane. Zonke izithako ezilungiselelwe usawoti, pepper futhi uhlanganise kahle. Hlanganisa amafutha omnqumo ngejusi lemon bese uphazamiseka kancane. I-sauce ephumela ekuphuzeni isaladi.
Isikhathi sokupheka: 40 iminithi.
Kwesinye isabelo 190 kuya emanzini
Amaprotheni -12 g, amafutha-8 g, ama-carbohydrate -11 g
Isaladi kusuka kubhontshisi oluhlaza
- 200 g wezinyosi zezinhlamvu
- 400 g yengulube
- Ithebula eli-1. i-spoonful of ibhotela
- amaqabunga ambalwa e-radicchio isaladi ne-frisi
- Amaqanda amane abilisiwe
- 2 anyanisi
- I-bunch ye-parsley
- 100 ml yemhluzi yemifino
- 50 ml uviniga
- I-pinch engu-1
- Ithebula eli-2. wezipuni amafutha omnqumo
Ukupheka:
Inyama yesikhumba kanye nopelepele, vumela isikhathi ukugoqa (30 min). Bese uqothula ibhotela ku-pan othosiwe, kancane kancane gazinga inyama evela kuzo zonke izinhlangothi, uyibeke ebhodini lokubhaka bese ubhaka kuhhavini (imizuzu engu-10 e-180 °). Lungisa isiteshi segesi. I-anyanisi nemifino ka-parsley nquma, hlangana nomhluzi namafutha omnqumo. Isizini ngeviniga, usawoti kanye nopelepele ukunambitha. Ubhontshisi ubilisa ngamanzi abilayo anamanzi (15 amaminithi), bese ulahlwa ku-colander. Isaladi ishiya zibe yimichilo emikhulu noma ihlukaniswe ngezicucu. AmaSaladi namabhontshisi ahluke ngokuphelele ekukhonzeni amapuleti. Sika inyama ngapha nangamaqabunga amancane bese ubeka isaladi. Amaqanda kumele ahlungwe futhi anqunywe emagumbini. Thela ukugqoka okulungiselelwe, uhlobise ngamaqanda bese uhamba esitsheni ukuze ugobe kahle (20-30 min).
Isikhathi sokupheka: 25 iminithi.
Enye ekhonza 375 kcal
Amaprotheni - ama-gramu angu-33, amafutha - amagremu angu-25, ama-carbohydrate - ama-4 amagremu
Ulimi olunama-green peas
4 amasevisi
- 1 ulimi lwezinyosi
- 1 isanqante
- Umsuka we-parsley
- 1 anyanisi
- 100 g omisiwe
- Ithebula eli-1. isipuni sofulawa
- Ithebula eli-2. ibhotela lesipuni
- 1/2 ijusi kalamula
- Ibhodlela elilodwa lama-peas aluhlaza
Ukupheka:
Ulimi luphekwe ngezimpande kanye no-anyanisi (amahora angu-2-3), bese kuphuziswa ngamanzi abandayo bese kukhishwa isikhumba. Faka umhluzi. Izithelo zokuhlunga. Ngesigamu ibhotela kuya gazinga, uvuselela, ufulawa umbala wegolide okhanyayo, uthele cishe 1/2 indebe yomhluzi, engeza omisiwe bese upheka imizuzu emihlanu. Usawoti ukunambitha. Ukugqugquzela njalo, engeza ibhotela esele nejusi lemon. Ama-peas afudumele ngokugcwalisa. Sika ulimi ube yizicucu, ubeke esitsheni nge-peas. I-Sauce nezomisiwe zasebenza ngokwahlukana.
Isikhathi sokupheka: 40 iminithi.
Enye ekhonza u-570 kcal
Amaprotheni - 40 amagremu, amafutha - ama-gramu angu-20, ama-carbohydrates-17 amagremu
Isidlo semifino
4 amasevisi
- 250 g lentile ezibomvu
- usawoti
- 100 g we anyanisi oluhlaza
- 20 g we-ginger
- Izikhupha ezimbili
- 100 g wezinkwa zokudla
- umhlabathi omnyama omnyama
- 1 ipod of chili pepper
- ijusi le-1 lime
- Ithebula eli-2. nezinkezo ze-soy sauce
- Ithebula le-6. izinkezo zemafino yemifino
- Ikhukhamba 2
Ukupheka:
Lungisa isaladi. Ukhukhamba uthathe tincetu. I-pullet ye-pepper kanye ne-anyanisi eluhlaza uthathe izindandatho. Hlanganisa ikhukhamba, isilili nengxenye ye-anyanisi eluhlaza. Isizini nge-soy sauce, ijusi likalamula kanye netafula eli-2. izinkezo zemafino yemifino. Ama-lentile ukuhlunga nokubilisa (iminithi eyi-10), ke, ukukhipha amanzi, ukufaka. Hlanganisa i-ginger yomhlabathi, u-anyanisi aluhlaza, izikhupha nama-biscuits. Isikhathi sokunambitha, ukubunjwa ama-bits amancane bese ufaka amafutha emifino asele. Khonza ngesaladi.
Isikhathi sokupheka: 40 iminithi.
Enye yokukhonza, 490 kcal
Amaprotheni - 20 g, amafutha - 18 g, ama-carbohydrates - 36 g
Isaladi ye-bean nenkukhu
8 amasevisi
- Inamba engu-1 yamabhontshisi akheniwe
- 300 g inkukhu ifilimu
- Inhloko encane yeklabishi yaseShayina
- 300 g yamakhukhamba
- 300 g utamatisi
- Amaqanda amathathu
- 250 g yemayonnaise
- Ikhukhamba 1
- imifino yokuhlobisa
- usawoti ukunambitha
Ukupheka:
Izinkukhu zesifuba sezinkukhu ubilise futhi upheke. Hlukanisa izandla ezintanjeni ubude be-4-6 cm. Iklabishi ye-Pekin igaye imicu encane. Sika utamatisi ube yi-halves, susa izisekelo zezinyawo, uthathe inyama ibe ngamacube amakhulu. Amaqanda ubilise kanzima (iminithi eyi-10), epholile bese ususa igobolondo. Bese i-grater enkulu. Ukhukhamba, ngaphandle kokubheka, uthathe ama-cubes amancane. Engeza zonke izithako, engeza ubhontshisi ngaphandle ketshezi, inkathi nge imayonnaise, kancane usawoti nokuxuba. Vumela ukuba uhlalise imizuzu engu-15-20 futhi usebenze etafuleni, ukuhlobisa isaladi elungiselelwe ngeqabunga elihlaza kanye nezingcezu zekhukhamba.
Isikhathi sokupheka: 15 iminithi.
Enye ekhonza 250 kcal
Amaprotheni - 24 g, amafutha - 20 g,
Kuyinkosikazi yenothi
- Ama-peas ahlaza kanye nobhontshisi obuluhlaza
Ukuze silondoloze umbala wemifino eluhlaza, kufanele ubiliswe ngamanzi abilayo kakhulu. Amanzi angeke abe nesikhathi sokuphola phansi lapho ebeka imifino, uma ephekwa ngamaphesenti amancane. Imifino eluhlaza efudumele iphakanyiswa ngengxube yezipuni eziyi-1-2 zamanzi ashisayo nebhotela.
- Ubhontshisi obukhulu abamhlophe
Ukuze ube okuhlwabusayo kakhulu, udinga ukuyilungisa kanje: uthele ubhontshisi ngamanzi (ngesilinganiso se-1: 3), ulethe ngamathumba, ususe ekushiseni bese ushiye amahora angu-2-3. Bese ubhala ngobumnene ubhontshisi kusukela ebangeni elimnyama, emva kokusuka kuzosuswa kalula kalula. Ubhontshisi obunjalo bungabanjwa emaminithini angu-15 kuphela.
- Sipheka lentile
Kokubili i-lentile ebomvu neyomhlophe kudingeka ihlelwe ngaphambi kokupheka: phakathi kwamabele ngokuvamile kuvame amahlumela. Khona-ke ama-lentile abilisiwe ngamaminithi angu-20 emanzini (2 izibuko zamanzi ngehora eyodwa yomkhiqizo).
Isaladi yemifino
- 1 anyanisi obomvu
- 1/2 ijusi kalamula
- 2 clove kagalikhi
- 30 amagremu we-herring ne-dill
- 300 g ikhukhamba entsha
- 150 g yengqolowa ekheniwe
- Ama-oliva angu-20 ngaphandle kwemigodi
- 50 amagremu we-feta cheese
- 4 utamatisi
- Ithebula le-3. wezipuni amafutha omnqumo
- usawoti
- ipulazi emhlophe emhlabathini
Ukupheka:
U-anyanisi uthathe amasongo amancane, ufafaze ijusi kalamula bese ushiya imizuzu engu-5-7. I-garlic vumela ngokusebenzisa imishini, usike imifino kahle. I-Feta ikhiphe ama-cubes, utamatisi namakhukhamba - imibuthano. Zonke izithako ezilungiselelwe zihlangene nommbila neminqumo. Usawoti kanye nopelepele ukunambitha, uthele ngamafutha omnqumo bese uxuba.
Isikhathi sokupheka: 15 iminithi.
Kokukhonza okulodwa, u-156 kcal
Amaprotheni - 12 g, amafutha - 7 g, ama-carbohydrate - 11 g
Isaladi nomsizi womsikazi
- 1 inhloko yesaladi eluhlaza
- 4 utamatisi
- 1 isanqante
- Umsuka we-parsley
- Ikhukhamba 1
- 1 anyanisi
- 4 izingcezu zesinkwa se-toast
- 1 ithisipuni. i-spoonful of ibhotela
- Ithebula eli-2. spoonful of uviniga
- Ithebula le-6. izinkezo zemafino yemifino
- 1 ithisipuni. isipuni sesinaphi
- usawoti
- pepper
Ukupheka:
Sika isinkwa sibe yimichilo bese udosa ebhotela (imizuzu emihlanu). I-carrot ne-parsley igcwele amahlumela amancane, ikhukhamba kanye utamatisi - imibuthano, ama-anyanisi - amasongo. Shiya i-lettuce ngezicucu ezincane. Konke ukuxuba. Amafutha omifino agaya ngesinaphi. Ukuqhubeka ugaya, uthele uviniga. Usawoti, i-pepper kanye nesaladi lesikhathi ne-sauce ephumela. Spread on amapuleti bese ufafaze croutons.
Isikhathi sokupheka: 30 iminithi.
Engxenyeni eyodwa 240 kcal
Amaprotheni - 33 g, amafutha - 15 g, ama-carbohydrate - 27 g