Salad pack choy
- 200 g yehuchi saladi kana chero imwe nyuchi
- 2 tomato «Bull's heart»
- 12 shrimps
- 1 tsvuku tsvuku
For refueling:
- 4 tbsp. l. citrus vhiniga
- 2 tbsp. l. shuga
- 2 clove yegariki
- 1 pod yechiri pepper
- 2 tsp. oyster muto
- michero yakawanda ye coriander
- 10 g yeginger root
- peji yeminiti inopinza
Kubika:
Gadzirira gesi. Miti uye coriander inosuka, yakaoma, bvisa mazamu makuru uye cheka. Pepper rinosuka, bvisa tsinde, ucheke mumakumbo maduku. Chop garlic. Ginger root, rinse, peel, grate. Gadzirai zvose zvinoshandiswa, kusanganisa, nguva pamwe nehuga, vhiniga uye oyster muto. Munyu usuke uye usike huru. Durai anyanisi muzvindori zvidete, uye tomato muzvidimbu. Shrimp yakabikwa uye yakanatswa. Ita lettuce, shrimp, tomato zvimedu patafura ye peas, kumusoro neyekuster-ginger kupfeka. Kune chikamu chimwechete: 128 kcal, 10 gramu eprotheni, 1 g emafuta, 20 g yemakrohydrates.
Panini nesipinashi
- 8 zvidimbu zvezviyo zvakakwana zviyo 2-3 cm yakakura kana 2 pita, zvigurwa kuita zvidimbu zvina
- 4 makapu ediki masipinashi mashizha
- 8 zvisikwa zvemaramato (1 aripo tomato)
- 1 tsp munyu
- 1 tsp. mutsva
- 4 makapu akachekwa anyanisi
- 60 gramu ya feta cheese
- 2 tsp. basil mashizha
- lubricating oil
Kubika:
Chengetedza sandwiches: kugovera hafu yepinashikiti pakati pezvimedu zvina zvechingwa kana pita, pamusoro nezvimedu zvetamate, zvisiri muto, pepper. Wedzerai zvindori zveonikisi uye mashizha ebasil. Zvadaro wobva wawedzera feta. Ivhara mapiramidi nemasara echingwa. Zvishoma zvinyorwa pasi. Fukidza nemafuta anosimudza, grill magetsi kana pani pamwe nesati isina tsvimbo. Preheat. Ita sandwiches pamusoro pekumhanya uye grill uye fry kwema 2-3 maminitsi. Uchishandisa ganda rinopisa, pre-fry "lids" ye sandwiches, uye iwe pachako iwe sandwiches kwemaminitsi maviri. Mune chikamu chimwe chete: 315 kcal, 7 g mafuta, 50 g-carbohydrate, 13 g protein, 8 g fiber.
Saladi yemakucheka nemaruva matsvuku
- 2 machero machena, akachekwa uye akachekwa hafu
- hafu yenguruke duku, yakateteka
- 1 tbsp. l. mafuta omuorivhi
- 4 makapu emashizha akabvongodzwa emuti mutsva
- 4 makapu akachekwa zvakatsvuka anyezi
- 12 miorivhi yakabikwa
- munyu uye pepper kuti tate
Kubika:
Dura hafu imwe yemarangi muzvidimbu zviduku uye uzviise mune imwe huru huru. Wedzera makomkomera. Fukidza musanganiswa namafuta omuorivhi uwedzere munyu uye pepper kuti uite. Ita zvinhu zvose uye uzviise muzvikamu. Dzokai neeii neminhizha mashizha, kumusoro nemiti yemiorivhi. Shumira patafura. Mushandi mumwechete (4 chikamu chesadi): 86 kcal, 5 g mafuta (1 g yakazara), 11 g gorohydrates, 1 g protein, 2.5 g fiber, 49 mg calcium, 0.7 mg iron, 117 mg sodium.
Herculean-Fruity Parfait
- 4 makapu emuHerculean
- 4 makapu e-low-fat yogurt
- 4 makapu akachekwa hazelnut uye sesame mbeu
- 4 makapu emuti wakakangwa (maapuro, mapeari) kana majiroji
- 1 tsp. uchi
- 1h. l. cocoa powder
Kubika:
Isa mucheka wehuti, zviyo, marimu nemichero mugirazi yakazara (unogona kudzokorora zvikamu zviviri kaviri), kumusoro neuchi nekusasa kakao. Dzokodza ne sprig yeminiti. Muchikamu chimwe: 126 makoriro, 20 gramu emafuta, makirogiramu makumi matatu emakrohydrates, 10 gramu eprotheni, 5 gramu ye fiber, 473 mg ye calcium.
Pumpkin soup curry
- 3/4 kapu yakakanyiwa anyanisi
- 2 tsp. mafuta omuorivhi
- 2.5 tsp. curry powder
- 4 makapu emukoko kana yemiriwo muto
- 400 g yehupu
- 2 mbatatisi, dura mu cubes
- 4 cup cup cilantro
- 4 mipumburu
- munyu, pepper kuvira
Kubika:
Muchikwidza, tsvinai anyanisi kwemaminitsi maviri. Wedzera curry uye uise imwe imwe miniti. Wedzera muto, dzungu uye mbatata uye uuye kumota. Deredza kupisa uye kubika kwemaminitsi gumi. Shumira nemabhandi. Mune chimwe chikamu: 238 kcal, 40 g yemakrohydrates, 5 g emafuta, 9,5 g yeprotein, 6 g ye fiber.
Salad neJapan noodles tambo
- 225 gramu yeudon kana soba noodles
- 2 tsp. rima sesame mbeu
- 2 clove garlic, yakagadzirwa zvakanaka
- 1t.l. grated ginger
- 1 tbsp. l. mafuta omuorivhi
- 1 packet (450 g) yemiriwo yakasvibira: pea inotapira, karoti, anyanisi uye mushwa (gara usati wabika)
- 2 tsp. chiedza-salted soy sauce
- 3 makapu emuorivhi akaomeswa
Kubika:
Isa ma noodles mumvura inodzika uye gadzira maminitsi masere kusvika wapera. Muchiri rinopisa, kupisa mafuta, kuisa garlic uye ginger mairi. Darika kwemaminiti 1. Wedzera usanganiswa wemiriwo uye kupfuurira kwemaminitsi maviri. Sungai miriwo uye noodles, wedzisa soy sauce. Fuka ne soy nut. Mune chikamu chimwechete: 343 kcal, 7.8 g emafuta, 54 g ye-carbohydrate, 17 g yeprotein, 7 g ye fiber.
Steak marinated
- 600 g steak kubva kumombe yakakora-pasi
- 4 makapu akachekwa rosemary itsva kana 1 tsp. dzakaomeswa
- 1 tbsp. l. yakagadzirwa zvakanaka marjoram kana 1 tsp. dzakaomeswa
- 1 tbsp. l. yakagurwa zvakanaka oregano kana 1h. l. dzakaomeswa
- 3 clove yegariki
- 1.5 tsp. paprika
- 1 tsp. tsvuku tsvuku tsvuku
- З ст. l. mafuta omuorivhi
Kubika:
Bvisa mafuta akawandisa kubva pane nyama uye ucheke steak kubva kumativi ose maviri nekapi inopinza munzira mbiri. Muchidimbu chiduku, sanganai nemishonga yose, munyu, pepper uye musvike kunze kariki. Bvisa nyama nemusanganiswa wemishonga pamwe chete pamativi ose maviri. Isa iri pahote, fukidza nefirimu uye ugoenda mufiriji kweawa. Kana iwe uchinge uchinge wapisa moto, rindira kusvikira mazimbe achipisa kwemaminetsi makumi maviri nemakumi maviri nemashanu, kana ari pamagetsi - ichipisa kune inenge yepamusoro yekupisa. Isa nyama pane grill uye fry kumativi ose maviri kusvikira crispy yakaputika. Zvadaro, pfeka bhodhi rekucheka uye rega kupora kweinenge kweminiti. Gadzirai zvakanaka uye mushumire pamwe nesadhi. Mune chikamu chimwechete: 179 kcal, 11 gm emafuta, 1 g ye-carbohydrates, 19 g yeproteiniti, 0 g ye fiber.