Inkukhu nge sauce-basil sauce
4 amasevisi
Ukulungiselela: imizuzu engu-7
Ukulungiselela ngemithi: Imaminithi engu-13
2 tbsp. izinkezo zefulawa; 1/4 we-spoonful of usawoti; 1/4 tsp pepper omusha; Izinkukhu ezine ezinkukhu ngaphandle kwesikhumba namathambo (cishe ama-450 g); I-1 - 1 indebe yesikhukhu sezinkukhu esinganqunywanga; 1/4 indebe yewayini elimhlophe; 1 tbsp. isipuni sesinaphi; 2 tbsp. nezinkezo zamafutha omnqumo; 2 tbsp. izinkezo eziqoshiwe anyanisi; 2 tbsp. nezinkezo ze-basil eqoshiwe; 4 izingcezu zesinkwa esomile.
Hlanganisa ufulawa, usawoti kanye nepepper ndawonye esitsheni esingenalutho. Khipha kancane ibrisket kule ngxube; Ungalahla noma yikuphi ufulawa osele. Esikhathini, faka 1 inkomishi yomhluzi, iwayini nesinaphi; beka eceleni. Phakamisa 1 tbsp. Spoon amafutha epanini elikhulu lokuthosa ngokushisa okukhulu (amafutha akufanele aqale ukubhema). Beka inyama epanini lokuthosa, unciphise umlilo ophakathi nendawo gazinga kuze kube yigolide imizuzu emibili ngakwesinye icala. Beka inyama epulangwe. Thela i-spoon esele ye-oyela epanini lokuthosa. Beka ama-shallots bese ufaka phezu komlilo ophakathi kwamasekhondi angaba ngu-30 - kuze kube yilapho u-anyanisi usundu. Engeza ufulawa, uhlanganise bese upheka amanye amasekhondi angu-30. Thela engxenyeni yewayini bese ulethe usuphu emathunjini ngokushisa okukhulu. Beka inyama epanini lokuthosa bese uthela kuwo amanzi okhipha amanzi. Nciphisa ukushisa kuya emkhatsini, ukumboza nokumisa imizuzu emibili ngakunye - kuze kube yilapho inkukhu ipheka. Uma le sauce likhulu kakhulu, linciphise ngekota engezansi yeglasi lomhluzi. Engeza isisekelo. Phuma emaqenjini angu-4 futhi usebenze ngendlela oyifunayo ngesinkwa sase-Italy. Inani lomsoco ngokukhonza (isifuba esisodwa, i-1/4 ye-sauce yekomishi): i-223 kcal, i-8 g fat (34% kcal), ama-1 g amafutha agcwele, ama-5 g ama-carbohydrate, ama-28 g amaprotheni, i-1 g fiber, i-24 mg calcium, i-1 mg iron, 442 mg we-sodium. I-Rasstolkite isisekelo se-basil esivumelana namazambane ahlambulukile, engeza amanzi amancane, futhi efakwe emafomu e-ice. Engeza ama-cubes e-basil efriziwe kuze kube nesobho nesoso.
I-pasta ye-cheese
Ngenxa ukhilimu omuncu, ubisi olunomsoco olungenakusihlwa kanye noCheddar ushizi, ukukhishwa kwe-cheese macaroni kungumthombo omuhle kakhulu we-calcium, okukunikeza cishe isigamu sesabelo sakho sansuku zonke.
4 amasevisi
Ukulungiselela: imizuzu engu-10-15
Ukulungiswa kwemithi kadokotela: imizuzu engu-20-25
340 amagremu we-pasta ezihlukahlukene "Rozhki"; 1/3 indebe ukhilimu omuncu ngokuqukethwe okuncishisiwe kwamafutha; 1 ingaba (420 g) utamatisi okheniwe, uthathe ama-cubes (ngaphandle kwejusi); I-1 ml ingama-360ml we-milk free condensed noma i-1 1 ilitha lebisi elikijiwe; 115 g (1 ingilazi) yamasizi angenayo amafutha "Cheddar"; 2 amathisipuni e-Dijon lwesinaphi; 1/2 tsp phansi pepper omnyama; I-1/8 tsp ye-nutmeg; 2 tbsp. nezinkezo ze-breadcrumbs; 2 tbsp. spoonful of ushizi ogayiwe "Parmesan".
Hlangisa ihhavini ku-175 ° C. Pheka i-pasta ngokwemiyalo ephaketheni. Gcoba amanzi, ugcine cishe 1/3 indebe yamanzi, futhi udlulisele unamathisela esitsheni esikhulu. Ngesikhathi i-pasta isashisa, engeza ukhilimu omuncu, amanzi avela ku-pasta no-utamatisi. Beka eceleni. Sishisa ubisi epanini elingaphakathi komlilo kuze kube yilapho liqala ukuqhuma kancane. Engeza ushizi, lwesinaphi, pepper kanye ne-nutmeg bese uphazamisa kancane, uvuselela njalo, kuze kube yilapho ushizi ucibilika. Beka ingxube ye-cheese ku-pasta bese uyibeka epanini (umxube obangelwayo kunokuba uketshezi, kodwa kuzokwehla kuhhavini). Hlanganisa i-breadcrumbs nge-"Parmesan" bese ufafaza ingxube. Bhaka, ngaphandle kokumboza, imizuzu engu-20-25 - kuze kube yilapho i-pasta ihlanganiswe ne-golden golden crust. Ukudla okunomsoco ngokukhonza (izinkomishi ezimbili): 484 kcal, amafutha ayi-7 g (12% kcal), amafutha ayi-3 g agcwele, ama-79 g ama-carbohydrates, amaprotheni angu-28 g, i-4 g fiber, i-466 mg calcium, i-3 mg yensimbi, i-464 mg ye-sodium.
I-Casserole ne-turkey namazambane ahlambulukile
Ukubeka esikhundleni sezinyosi nge-turkey isifuba, "usika" lesi sidlo ngamakhilori angu-100.
4 amasevisi
Ukulungiselela: imizuzu engu-15
Ukulungiswa kwemithi kadokotela: imizuzu engu-15
4 amathisipuni amafutha omnqumo; 1/2 inkomishi anyanisi oqoshiwe; Izaqathe ezimbili eziqoshiwe; Ama-stalks amabili aqoshiwe; 2 ama-clove aqoshiwe; 450 g wagcoba inyama evela ebelethini; 1 isipuni se-thyme esomile; 1 isipuni 1 oregano omisiwe; 1/4 tsp umsila omnyama; Ibhodlela elilodwa (800 g) utamatisi; Amazambane ama-3 amakhulu noma amane (aphakathi kuka-450 g), ahlutshiwe futhi ahlukaniswe ngo-5 cm ngesayizi; 1/4 indebe ephansi-fat ukhilimu omuncu; 2 tbsp. izinkezo zokudoba ubisi; 2 anyanisi oluhlaza oqoshiwe.
Hlangisa ihhavini ku-200 ° C. Ephakeni elikhulu lokudoba, amathisipuni okushisa ama-2 webhotela phezu komlilo ophakathi (uma ungenayo i-pan yokudoba okungenani okungama-30 cm, sebenzisa iphoyisa elikhulu lapho zonke izithako zihambisana khona). Engeza u-anyanisi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi kanye nogalikhi futhi gazinga imizuzu engu-3 - kuze kube yilapho imifino ilula. Beka imifino ephuma epanini lokuthosa bese ubeka eceleni. Ephasini elifanayo, ukushisa ama-2 amathisipuni asele asele phezu komlilo ophakathi. Engeza i-turkey ne-gazinga kuze kube nsundu yegolide, ukhulule i-mince ngenkathi ufrywa, imizuzu engu-3-5. Engeza i-thyme, i-oregano ne-pepper bese uxuba kahle. Engeza imifino ethosiwe namathe utamatisi epanini lokuthosa bese uletha ngamathumba. Ncishisa ukushisa bese ubamba ngokushisa okuphansi imizuzu engu-5 - kuze kube yilapho i-liquid isuke ikhuphukile futhi isobho likhuphuka. Phakathi naleso sikhathi, faka amazambane epanini elikhulu bese usithululela ngamanzi. Beka ipanini emlilweni oqinile bese uletha emathumba. Pheka imizuzu engu-8 kuze kube yilapho amazambane abe buthambile (ungayinquma ngokuyibeka ngemfoloko). Gcoba amanzi bese uqeda amazambane epanini kuze kube yilapho uhlanzekile, ungeze ukhilimu omuncu nobisi. Isizini nomsundu omnyama ukunambitha. Engeza u-anyanisi oluhlaza bese uxuba (amazambane ahlambulukile kufanele abe ketshezi oluthile ukuze alungiselelwe kalula inyama yezinyosi, uma amazambane ahlambulukile engekho okwanele, engeza ubisi oluncane). Dlulisa ingxube yenyama kwisitya esijulile, esingafuni ukushisa nokushisa okungenani ubude obuyi-23 cm noma i-casserole engacacile. Ukusabalala ugcotshwe phezulu nge spoon e-turkey bese ubhebhezela ungqimba ogcotshiwe. Beka i-casserole ebhokisini lokubhaka (uma kwenzeka ingxenye egcotshweyo ibhakabhaka) bese ubhake imizuzu engu-12 kuya ku-15, noma kuze kube yilapho amazambane emboza nge-golden brown and bubble. Inani lomsoco ngokukhonza: 370 kcal, 8 g amafutha (19% kcal), 2 g amafutha agcwele, ama-47 g ama-carbohydrates, 33 g amaprotheni, i-7 g fiber, 297 mg calcium, 6 mg iron, 426 mg sodium.
Isobho senkukhu enezindwangu anyanisi
Le isobho ngobuningi kufana nesitshalo; engeza isaladi eluhlaza, uzothola isidlo esigcwele noma isidlo sakusihlwa.
Izikhundla ezingu-4
Ukulungiselela: 5-10 amaminithi
Ukulungiselela ngemithi: Imithi engu-18-22
2 amathisipuni amafutha omnqumo noma amanye amafutha yemifino; 1/2 inkomishi anyanisi oqoshiwe; 1 pepper eqoshiwe; 1 inkomishi izaqathe eziqoshiwe; 2 clove of garlic ekhishwe; 450 g ye-inkukhu yezinkukhu ngaphandle kwesikhumba namathambo, uthathe izicucu 2.5 cm ngobukhulu; Amaqabunga amabili; 1 isipuni se-thyme esomile; 1/4 tsp umsila omnyama; 1/4 i-tsp yomsila womhlabathi, izinkomishi ezingu-4 izimpukane ezinkukhuni; 1 indebe yama-peas aluhlaza; 2 tbsp. izinkezo eziqoshiwe zika-parsley fresh
Amadombolo
1 inkomishi yefulawa; 1 ithisipuni ye-baking powder; 1 tbsp. isipuni sebhotela elingenalutho; 1/2 inkomishi yobisi olunamafutha aphansi; 2 tbsp. izinkezo ezinunwe anyanisi.
Esikhunjini esikhulu esinesihluthulelo esinomthwalo osindayo, ukushisa amafutha phezu komlilo ophakathi. Engeza u-anyanisi, ama-paprika, izaqathe negalikhi futhi gazinga imizuzu emibili. Yengeza amabele enkukhu kanye gazinga amaminithi angu-5 - kuze kube yilapho ehlanganiswa ngesikhumba esibomvu nxazonke. Engeza i-leaf leaf, thyme, pepper ne-sage bese uxuba kahle. Engeza umhluzi wenkukhu bese ulethe emathumba. Nciphisa ukushisa kuya emaphakathi bese upheka imizuzu engu-5. Phakathi naleso sikhathi, esitsheni esiphakathi, hlanganisa ufulawa kanye ne-baking powder. Ukusebenzisa imfoloko, hlanganisa ufulawa nebhotela ukuze wenze ingxube ivuleke. Engeza ubisi bese uxuba ukuxuba kahle. Engeza u-anyanisi uphinde uhlanganise. Engeza i-peas esobho bese uletha emathumba futhi. Ukusebenzisa isipuni esikhulu, phonsela isobho 8 amadombolo ngendlela yama-balls. Ukumboza bese upheka phezu kokushisa okuphansi imizuzu engu-8-10 ngaphansi kwesembozo, kuze kube yilapho izidumbu ziphekwe futhi zithotshiswa (kumele zibe nzima kumathinta). Susa isobho emlilweni bese ususa amaqabunga e-laurel. Thela isobho ngezindwangu ezindizeni bese ufafaza i-parsley entsha. Ukudla okunomsoco ekukhonzeni (1 isobho lesobho, ama-dumplings amabili): 346 kcal, ama-8 g amafutha (21% kcal), amafutha ayi-3 g amaningi, ama-39 g carbohydrate, ama-28 g amaprotheni, ama-5 g fiber, 185 mg calcium, 4 mg iron, 690 mg we-sodium.
Isobho sezinkukhu ngegalikhi
Hlanganisa izinkomishi ezine ze-inkukhu umhluzi ovotshwe nge-garlic oqoshiwe, izinkomishi ezimbili eziphekiwe inyama ephekiwe kanye nenkomishi eyodwa yanoma yimiphi imifino yemifino efriziwe; pheka phezu kokushisa okuphansi imizuzu engu-10. Gcoba nge-parsley entsha eqoshiwe. Izinkonzo: 4. Enye yokukhonza: 104 kcal, 2 g fat.
I-pizza ne-pesto nesipinashi sauce
Hlanganisa inhlama ye-pizza engama-450 g we-pizza (noma i-thawed) ibe ngu-40 cm ububanzi bekhekhe bese uyibeka ebhodini lokubhaka; beka inhlama ye-1/3 indebe ye-pesto sauce esiphelile esuka ku-basil futhi isakaze phezu kobuso bonke; phezulu nge 280 g we isipinashi eqoshiwe futhi omisiwe oqoshiwe kanye 1/2 inkomishi eqoshiwe Mozzarella ushizi of medium fat okuqukethwe. Bhaka ku-230 C imizuzu engu-8-10 kuze kube yilapho ushizi ucibilika futhi emaphethelweni e-pizza amnyama. Izinkonzo: 4. Enye yokukhonza: 473 kcal, 16 g fat.