I-salad pack ilukhuni
- 200 g yesaladi yenkukhu noma yimuphi omunye ulethisi
- 2 utamatisi «Inhliziyo kaBull»
- 12 ama-shrimps
- 1 anyanisi obomvu
I-refueling:
- 4 tbsp. l. uviniga wase-citrus
- 2 tbsp. l. ushukela
- 2 clove kagalikhi
- 1 ipod of chili pepper
- 2 tsp. i-oyster sauce
- ama-sprigs amaningana e-coriander
- 10 g wezimpande ze-ginger
- ama-sprigs amabili we-mint
Ukupheka:
Lungisa isiteshi segesi. I-minti ne-coriander ihlanza, isomile, susa iziqu ezinkulu bese usika. I-pepper isula, ususe isiqu, uthathe ama-cubes amancane. Chofoza ugarlikhi. Isimpande se-Ginger, hlambulula, ikhasi, grate. Hlanganisa zonke izithako, hlanganisa, inkathi noshukela, uviniga ne-oyster sauce. Ukwasawoti ugeze bese ugoba okukhulu. Sika u-anyanisi abe amasongo omzimba, kanti utamatisi ube yizintwana. Ama-shrimp abilisiwe futhi ahlanzwe. Beka i-lettuce, imfucumfucu, utamatisi tincetu epulazini lama-peas, phezulu ngokugqoka i-oyster-ginger. Ingxenye eyodwa: 128 kcal, 10 amagremu amaprotheni, 1 g wamafutha, 20 g we-carbohydrate.
I-Panini nge isipinashi
- Izingcezu eziyisishiyagalombili zokudla okusanhlamvu okuphakathi kuka 2-3 cm noma 2 pita, uthathe izingcezu ezine
- 4 izinkomishi zamaqabunga amancane esipinashi
- 8 tincetu tamatamatisi (1 utamatisi ophakathi)
- 1 tsp usawoti
- 1 tsp. ikhasi eliphansi elisemhlabathini
- 4 izinkomishi ezincibilikile anyanisi
- 60 amagremu we-feta cheese
- 2 tsp. amaqabunga ase-basil
- amafutha okugcoba
Ukupheka:
Qoqa ama-sandwich: usakaze ingxenye yesipinashi phakathi kwezingcezu ezingu-4 zesinkwa noma i-pita, phezulu ngezinhlamvu zika utamatisi, kancane usawoti, pepper. Engeza izindandatho ze-anyanisi namaqabunga ase-basil. Bese engeza i-feta. Vala imipiramidi nezinxenye ezingamashumi amane zesinkwa. Cindezela kancane kancane. Fafaza ngamafutha, i-grill kagesi noma i-pan nge-non-stick coating. Preheat. Beka ama-sandwich ebusweni be-roaster kanye ne-grill futhi gazinga imizuzu engu-2-3. Ukusebenzisa i-pan yokudoba, faka kuqala "ama-lids" ama-sandwich, bese ubeka amaskwila amaminithi amabili. Esikhathini esisodwa: 315 kcal, ama-7 g, ama-50 g carbohydrate, 13 g amaprotheni, 8 g fiber.
Isaladi lamakhukhamba nama-oranges abomvu
- 2 ama-oranges abomvu, ahlutshiwe futhi anqunywe ngesigamu
- isigamu sekhukhamba encane, lisikiwe kancane
- 1 tbsp. l. amafutha omnqumo
- 4 izinkomishi zamaqabunga aqhekeziwe we-mint fresh
- 4 izindebe ezinqunyiwe anyanisi obomvu
- Izihlahla zomzimba eziyi-12
- usawoti kanye nopelepele ukunambitha
Ukupheka:
Sika isigamu ngasinye se-orange zibe tincetu ezincane bese uzibeka esitsheni esikhulu. Engeza ukhukhamba. Fafaza ingxube ngamafutha omnqumo bese ufaka usawoti kanye nopelepele ukunambitha. Faka konke futhi uwabeke ezingxenyeni. Ukuhlobisa nge-anyanisi namaqabunga e-mint, phezulu neminqumo. Khonza etafuleni. Enye yokukhonza (ingxenye 4 yesaladi): 86 kcal, 5 g fat (1 g saturated), 11 g carbohydrate, 1 g amaprotheni, 2.5 g fiber, 49 mg calcium, 0.7 mg iron, 117 mg sodium.
I-Herculean-Fruity Parfait
- 4 izinkomishi of flakes Herculean
- 4 izinkomishi of yogurt low-fat
- 4 izinkomishi eziqoshiwe ze-hazelnut ne-sesame imbewu
- 4 izinkomishi zezithelo eziqoshiwe (ama-apula, amapheya) noma amajikijolo
- 1 tsp. uju
- 1h. l. i-cocoa powder
Ukupheka:
Faka uhlaka lwe-yogurt, okusanhlamvu, amantongomane nezithelo ebhodini elibanzi (ungakwazi ukuphindaphinda zonke izigaba izikhathi ezimbili), phezulu ngenyosi bese ufafaza i-cocoa. Ukuhlobisa nge-sprig yemint. Esikhathini esisodwa: ama-khalori angu-126, amagremu angu-20 amafutha, amagremu angu-31 ama-carbohydrate, ama-gramu angu-10 amaprotheni, ama-gramu ama-5 e-fibre, 473 mg we-calcium.
Iphunga isobho curry
- 3/4 indebe eqoshiwe eqoshiwe
- 2 tsp. amafutha omnqumo
- 2.5 tsp. i-curry powder
- 4 izinkomishi inkukhu noma imifino umhluzi
- 400 g we ithanga
- 2 amazambane, uthathe ama-cubes
- 4 inkomishi eqoshiwe
- 4 imiqulu
- usawoti, pepper ukunambitha
Ukupheka:
Epanini, gcoba anyanisi amaminithi amabili. Engeza i-curry bese ubeka enye iminithi. Engeza umhluzi, ithanga namazambane bese uletha ngamathumba. Nciphise ukushisa bese upheka imizuzu engu-10. Khonza ngamabhande. Ingxenye eyodwa: 238 kcal, 40 g we-carbohydrate, ama-5 g wamafutha, ama-9,5 g amaprotheni, 6 g we-fibre.
Isaladi nge-noodle yaseJapane
- 225 amagremu we-udon noma ama-soba noodle
- 2 tsp. imbewu yemifino emnyama
- 2 clove garlic, oqoshiwe
- 1t.l. i-ginger ekhishwe
- 1 tbsp. l. amafutha omnqumo
- Iphakethe elilodwa (450 g) yemifino efriziwe: i-peas elimnandi, izaqathe, anyanisi nama-mushroom (thaw ngaphambi kokupheka)
- 2 tsp. i-soy sauce ekhanyisiwe
- Izinkomishi ezi-3 zama-nut othosiwe
Ukupheka:
Beka ama-noodle emanzini abilayo bese upheka imizuzu engu-8 uze upheke. Ephakeni lokuthoza, ukushisa amafutha, ufake i-garlic kanye ne-ginger kuyo. Dlula iminithi elingu-1. Engeza ingxube yemifino uphinde udlule amaminithi angu-2 ngaphezulu. Hlanganisa imifino kanye nama-noodle, engeza i-soy sauce. Fafaza nge-soy nut. Ingxenye eyodwa: 343 kcal, ama-7.8 g wamafutha, ama-54 g we-carbohydrates, ama-17 g amaprotheni, i-7 g ye-fibre.
I-Steak yahlanza
- 600 g steak ezivela enkomeni yenkomo ephansi
- 4 izinkomishi ezine-rosemary fresh noma 1 tsp. omisiwe
- 1 tbsp. l. i-marjoram entsha eqoshiwe noma i-1 tsp. omisiwe
- 1 tbsp. l. oregano fresh oqoshiwe noma 1h. l. omisiwe
- 3 clove kagalikhi
- 1.5 tsp. i-paprika
- 1 tsp. ikhasi elibomvu elibomvu
- З ст. l. amafutha omnqumo
Ukupheka:
Sika amanoni okweqile kusuka enyameni bese usika insika emaceleni omabili ngommese obukhali ngezindlela ezimbili. Ngesitsha esincane, hlanganisa wonke amakhambi, usawoti, pepper bese ucindezela ugarlikhi. Gubha inyama ngenhlanganisela yamakhambi ngokulinganayo ezinhlangothini zombili. Yifake epulatifeni, ikhava ngefilimu bese uhamba ngesiqandisini ngehora. Uma udosa emlilweni ovulekile, linda kuze amalahle ashise amaminithi angu-20-25, uma usegesi - ukushisa ukushisa okujwayelekile. Beka inyama ku-grilla bese ufaka ezinhlangothini zombili kuze kufike i-crust crispy. Bese ubeka ibhodi yokusika bese uvumela ukupholisa cishe ngomzuzu. Fakela kahle bese ukhonza ngesaladi. Kwesinye isabelo: 179 kcal, 11 amagremu amafutha, 1 g we-carbohydrate, 19 g weprotheyini, 0 g we-fiber.