Chicken sausages ne white cabbage
Kugadzirira: 15 Maminitsi
Kugadzirira: 30 maminitsi
• 450 g yemashizha machena, akacheka kuita zviduku;
• maaspuni 4 eorivhi;
• 450 g yejiji yakasviwa yekuku;
• 1 bhuruu yakasvibirira, yakanyungudutswa uye yakanatswa mumakwenzi mashoma;
• 1/2 mukombe isina kuiswa mushu musha;
• 2 mavhavha ekiki yakadzingwa;
• 1/4 tsp yemafuta akaoma "Chile";
• mashupuni maviri ezvinyoro zvakanyungudutswa nemononi;
• 1h. e spoonful yemonamu juice;
• 1/4 tsp yemunyu.
Birai makapu maviri emvura mune paki huru inopisa. Wedzera iyo kabichi, chivharo uye ubike pamusoro pehuni hwemazuva gumi. Edza mvura uye uise parutivi. Muhombe huru isina mbambo yakanyanya kupisa, kupisa 2 maaspuni 2 emafuta pamusoro pemhepo inopisa. Wedzera masikisi uye anyanisi, fry kwemaminitsi 8. Shandisa masikiji kudivha. Muchikamu chimwechete chinopisa kutsvaira muto, wedzerai garlic nemafuta e "Chile". Ita kuti moto uwedzere, uye wobva wawedzera kabichi. Cook, inomutsa dzimwe nguva, kwemaminitsi gumi. Wedzera masiji, chivhara uye ramba uchibika kweminiti maminetsi maviri. Bvisa moto uwedzere, uchikurudzira, 2 masupunikiti eested grated, supuni 1 yerimu, munyu uye mashizha 2 emafuta.
Nhuro yehutano hwechimwe chikamu chekudya (1 sausage uye 1/4 muto muKabichi):
• 46% mafuta (13,5 g, 3.8 g mafuta akazara)
• 20% mahydrohydrates (12.8 g)
• 34% zveprotein (22.3 g)
• 1.9 gm fiber
• 227 mg ye calcium
• 3.7 mg yesimbi
• 980 mg ye sodium.
Festive cup
Kugadzirira: Maminitsi makumi maviri
Kubika nguva: 45 maminitsi
• Mafuta anogadzirwa kuti awane frying;
• 340 magamu eododles akabikwa pasina mazai evha;
• 2 inorodzwa uye inodzwa apuro wepakati mashizha;
• Inogona 1 ye cranberries yakagadzirwa (450 g);
• 1 inogona kubva pamapinapple akakonzerwa nemagetsi (570 g);
• 3 tbsp. spoons of unsweetened aple mousse;
• 1 tsp pasi sinamoni;
• 1/4 tsp pepiti yakasviba;
• 5 mazai eve vachiputirwa muhutu;
• 1/3 mukombe wehuga;
• 1/3 mukombe tsvuku tsvuku;
• 1/3 mukombe wakagadzirwa walnuts
Preheat oven kusvika ku 175C Gadzira bhakani yekubheka neupfu hwema 23x30 cm nemafuta uye ivai parutivi. Pfekai noodles maererano nemirayiridzo pane pepa; drain uye siya. Muchibiro chikuru, sanganisira michero, mapulosi emuapuro, zvinonhuwira, mazai vatsvene uye shuga. Zvishoma nezvishoma, muzvikamu zviduku, wedzera nekizi yakabikwa, kuitira kuti musanganiswa wacho wakanyatsobatanidzwa. Dururirai mukombe muhari yakagadzirwa yakagadzirwa uye musvike neshuga tsvuku uye marimu. Bika kwemaminitsi makumi mashanu kusvika kumusoro kwegel kusvibiswa. Kuchena kwemaminitsi gumi vasati vatema. Iyo kugel inogona kushandiswa yose inotonhora uye inotonhora.
Nhuro yezvokudya zvechikamu chimwe chedha (1/12 kg):
• 78% mahydrohydrates (43 g)
• 11% mapuroteni (6 g)
• 45 gm fiber
• 14 mg ye calcium
• 44 mg ye sodium.
Iko tsika dzechiJudha dzekudya kugel - inotapira yakasviba yakasvibirira yenguva yezororo, nokuti inogona kugadzirirwa mberi.
Chicken ne tangerines
Kugadzirira: Maminitsi gumi
Kugadzirira: 15 Maminitsi
• mashupuni maviri eesameamu mafuta;
• 450 g yehuku yehuchi isina ganda nemapfupa, akacheka kuita zvidimbu zvinokwana 2.5 cm;
• 1/4 mashupuni emunyu;
• 1/4 tsp pasi pepuru tsvuku;
• 2 makapu eitangerines matsva asina mbeu kana 2 makhazi (300 g) emakinini emakinini (pasina jisi);
• 1 yakasvibiswa mutsvuku wepurika, yakagurwa mumakumbo;
• 1 tbsp. chipuni chinokonzerwa nemucheka wakagadzirwa "Peking";
• makapu maviri erayisi tsvuku;
• 1/4 kapu yakasviwa eii.
Muchiri guru rinopisa, mafuta anopisa pamusoro pemhepo inopisa. Isai chicken uye fry kwemaminitsi matatu - kusvikira ndarama yakaonda. Wedzera munyu uye peputa mutsvuku uye sangana zvakanaka. Wedzera zvidimbu zvearangi, paprika uye "Peking" muto uye uuye kumota. Deredza kupisa kusvika pasi, kuvhara uye kumira kwemaminitsi gumi, kusvikira nyama yakabikwa zvakakwana, muto usingadi, uye mandarins haazoputi. Zvichakadaro, muvharuki yakasvibirira, shandisai makapu maviri emvura. Isa mupunga, ita moto usina simba, uvhare uye ubike kwemaminitsi gumi, kureva, kusvikira mvura yose yakabatwa. Bvisai huku nemarangi anobva mumoto uye sanganidzai nemafuta eiii. Shumira nekupararira pamusoro pe rizi.
Nutritional value yeimwe chikamu chechika (200 g yehuku ne tangerines nemuchero uye 1/2 mukombe wejunga):
• 15% mafuta (magiramu manomwe, 1 g mafuta ane mafuta)
• 54% mahydrohydrates (57 g)
• 31% yeprotein (33 g)
• 4 gramu ye fiber
• 21 mg ye calcium
• 2 mg yesimbi
• 168 mg ye sodium.
Pazuva rakasviba kwechando, chibereko chemuvara wakajeka pamasherufu ezvitoro zvinotarisa zvinoshamisa. Mandarins, inowanikwa yose yaJanuary, yakafanana zvikuru nemakango madiki, asi mandarins inowedzera mashizha uye kazhinji ane matangi akawanda. Lobules yemamarine inoparadzaniswa nyore nyore kubva kune mumwe, saka ivo vari nyore kuverenga uye kudya zvakanaka paanoenda, uye kushandisa tangerines kana uchibika - kunyange nyore. Kana iwe usingakwanisi kutenga mandarins matsva, unogona kutora nzvimbo yacho nemakwenzi, uchibvisa sirasi. Wedzera ichi chibereko chakajeka mumusika wako wemenyu, uchishandisa recipe yedu.
Sicilian saladi
Kugadzirira: 15 Maminitsi
• zvikamu zvina zvemafuta akabudiswa eClementine zvakasiyana;
• 1/2 makuckoro maduku, akaiswa muzvimedu zviduku;
• 1 tbsp. nendiro yemafuta emuorivhi yakaisvonaka;
• munyu uye mutsva wakachena mutsvuku kunotora;
• 1/4 mukombe zvakanyatsonaka zvakatswa mutsvuku;
• 1/4 kapu yakabvamburwa kuita zvidimbu zvemavara matsva mashizha;
• Maorivhi matsvuku gumi nemaviri asina mafuta akachekwa muzvikamu zvina
Cheka hafu yemarangi muzvimedu zvidete zvakanyanya uye uzviise mumudziyo pamwe chete nekoma. Fukidza namafuta uye nguva nemunyu uye pepper kuvira. Nyatsorodza. Isa muchina chinoshandiswa kudya. Futa anyanisi, minti uye maorivhi. Kuti usvike zvose zvinoshandiswa zviri nani zvakakanganiswa, shandira iyi saladhi kwete pakarepo, asi mumaminitsi mashomanana mushure mokubika.
Chikafu chinokosha pakushanda:
• 48% mafuta (5 gramu, 1 g mafuta ane mafuta)
• 47.5% mahydrohydrates (11 g)
• 4.5% mapuroteni (1 g) »2.5 g fiber
• 49 mg ye calcium
• 0.7 mg yesimbi
• 117 mg ye sodium.
Panguva ino yegore, funga nezvemakungwa anowedzera zuva uye tani yezvimiti kune ndiro yako newadhi! Kubva pamarandi ose uchawana vitamini C, iyo inovandudza basa rekudzivirira muviri, inokurumidza kupora uye inobatsira muviri mukuchera dare. Vanowedzerawo mu potassium, iyo inodzora kukonzerwa kweropa, uye inokupai folic acid-vitamini B - yehutano hwemwoyo. Mhando dzakasiyana-siyana dzinozivikanwa ndiClementine, kana kuti "Navel" (kubva mumutauro weChirungu - "njiva"), iyo ine zita rayo nokuti iyo yepamusoro inoratidzika seinobaya. Iri reza rinonyoresa kuchenesa; iyo inoratidzirwa nekubatana kwakabatana kwekanaka rakapinza uye inotapira. Muchidimbu chakareruka chekare chemaMediterranean saladi, maarangi anoita pamwe chete nemiti yemiorivhi. Ndapota cherechedza kuti saradi iyi inowana mukana chaiwo kana miorivhi inoshandiswa pasina kuwedzera mafuta.
Fried prawns nemapropefruit uye avocado
Kugadzirira: Maminitsi gumi
Kugadzirira: Maminitsi gumi
• 2 miviri yakachena kana michero yakaoma;
• 1 girazi remukoma kubva durum gorosi;
• mashupuni maviri emuorivhi;
• 2 yakasarudzwa mabhuruu;
• 1 yakanyanyiswa garlic clove;
• 1h. nendiro yevhu kumini;
• 450 g emvura yakakura (yakachena kana yechando), yakasvibiswa kubva mukati nekunze;
• 1/4 mukombe yakatswa cilantro;
• 2 tbsp. spoons fresh fresh lime juice;
• 1/4 mashupuni emunyu;
• 1 yakabereka avocado, inonongedzwa uye yakatswa muzvidimbu;
• 1/4 teaspoon yepasi pepuru tsvuku.
Gadzirai mapapiro uye, muchishandisa banga rakakoshwa, mucheke muzvidimbu, muchibvisa chikamu chitsvuku cheperi. Zviise parutivi. Bira 1% yegirazi remvura muvharuko rinoperera. Isa mukoma, uvhare uye ubvise kubva pakupisa. Bvumira kumira kwemaminitsi mashanu - kusvikira mvura yakasvibiswa. Munguva iyi, mune ganda guru rinopisa, kupisa mafuta pamusoro pemhepo inopisa. Wedzera gorosi anyezi uye garlic uye fry kwemaminiti 1. Nyaya pamwe nekumini uye kubika kwemaminiti 1 (kusvika pakuonekwa kwechingwa chinonaka). Wedzera ma prawns uye kubika kwemaminitsi matatu, zvichikurudzira kusvikira shrimp yakanyatsotengwa uye yakatsvuka pink. Wedzerai mazambiringa mazambiringa, coriander, juisi juisi, munyu uye pepper. Iparidzira couscous mudirasi, kumusoro ne shrimp uye uzvishongedze nemapepado zvimedu.
Chikafu chinokosha pakushanda (1 mukombe musanganiswa, 1/2 mukombe couscous uye 1/4 avocado):
• 24% mafuta (12 g, 1,7 g mafuta akazara)
• 52% mahydrohydrates (58 g)
• 24% mapuroteni (27 g)
• 11 g fiber
• 89 mg ye calcium
• 5 mg yesimbi
• 345 mg ye sodium.
Iwe zvichida wakamboona miviri yemapapiro - "mutsvuku" (chaizvoizvo ine ruvara rwenyama) uye "pink" (ine nyama tsvuku) panguva yegore. Mhando dzose idzi dzinotapira, dzakasviba uye dzinonaka kwazvo. (Nguva dzose sarudza uremu hunorema, mazambiringa akaoma nebhanhire rakanaka uye udzivirire avo vane ruvara uye ruvara rwakakomba.) Bonus: mune rimwe remazambiringa, 74 makoriri uye 91 milligrams a vitamin C. Kunyange kana iwe usingadi mazambiringa, iwe unofarira kudya iyi, iyo inoshandisa pfuma yavo kuti iyananise zvakakwana neavocados, shrimps uye shellfish (mazambiringa emuzambiringa anonyatsokodzerawo kuku, tuna uye salmon).