Pepper saladhi namate, tisi uye mazambiringa
- 50 g ye lettuce
- 2 cucumber, tsvuku uye tsvuku tsvini pepper
- 100 gramu yemashizha emadnuts, brynza uye mazambiringa
- juice ye 1 lemon
- 2 clove yegariki
- 4 tafura. tablespoons maorivhi omuorivhi
Kubika:
Lettuce mashizha akagezwa zvakanaka, akaomeswa, ndokuputswa kuita zvimedu zviduku, kucheka makomikisi muzvimedu, pepper pulp - zvindori, cheese - cubes. Nutswa inopera, mazambiringa machero kuti aparadzanise nemashizha. Gadzirira mucho: gura garlic, sangana nemusi wemamuro uye mafuta omuorivhi, nguva yekudya. Zvose zvinoshandiswa mu saladhi zvinyatso kusanganiswa uye nguva nemucheka wakagadzirwa.
Kubika nguva: 20 min.
Muna imwe kushumira 448 kcal
Mapuroteni - 10 gramu, mafuta - 41 gramu, makhydrohydrates -13 gramu
Pepper uye chicken
- 8 mapodhi epepuru inotapira
- 60 g chingwa chechingwa
- 30 g wehotela
- 200 g yakabikwa chicken fillet
- 1 bunch of green eiii
- 200 g cottage cheese
- 50 ml mukisi
- 1 yolk
- 1 clove of garlic
- 30 g gramu cheese
- 100 ml muto
Kubika:
Chingwa chinotemwa mumakumbo uye fry muhutu. Chicken uye tomato zvakare zvakagurwa mumakumbo, bvisai anii vemavara uye garlic. Gadzirai zvigadzirwa zvakagadzirirwa nekanyoro, kamuki uye yolk, kusveta uye nguva. 2. Gadzira pepper uye ubvise mbeu kubva pods. Pepper inofanira kunge yakanyatsogadzirwa nemafuta akagadzirwa, kudira muto, kusaswa ne grated cheese uye kubika kwemaminitsi makumi maviri pa 180 °.
Kubika nguva: 60 min.
Muna imwe kushumira 380 kcal
Mapuroteni - 20 g, mafuta - 25 gramu, makhydrohydrates-16 gramu
Nyoka yechingwa uye pepper
4 servings
- 8 zvikamu zvechingwa chega
- 1 pod ye tsvuku tsvuku tsvuku uye yakachena
- 150 gm grated cheese
- 75 g yehotela
- 2 mazai akaoma
- 2 tafura. zvipukanana zvehuni zvitsvuku
- 2 clove yegariki
- 20 g yeparsley magidhi
Kubika:
Ne pods yemapuriti inotapira akacheka "lids", bvisa mbeu nemisasa. Gadzirira mazamu. Mazai, walnuts, garlic uye butter chop, kuwedzera chesi, mashizha, fungai zvakanaka. Peppers akacheka muzvindori zvindori. Chidimbu chimwe chechingwa chiisa mhete yepepuru tsvuku uye uizadze ne nyama yakasungwa. Zvadaro, zvishomanana zvakasara, isa mhete yepepuru tsvuku uye uzadze nembeu yakadyiwa.
Kubika nguva: 20 min.
Muna imwe kushumira 270 kcal
Mapuroteni - 32 gramu, mafuta - 11 gramu, makhydrohydrates-19 gramu
Pancake yakakanyiwa nepeperi inotapira, saladi
- 2 pods yemuchinamusi inotapira pepper
- 80 g yeupfu
- munyu
- cayenne pepper
- 150 ml yemukaka
- 2 mazai
- 1 bunch of lettuce mashizha
- 2 teas. tablespoons oiri yemafuta
- 125 g yechiropa pie
Kubika:
Nokuda kwechingwa kusanganisa upfu, mukaka, mazai, pini yemunyu uye pepper cayenne. Pamafuta anonhuwira anodziya kubika 4 mascake akaonda, achiapisa pamativi ose maviri kusvikira chiedza chendarama. Saladi yakatemwa muzvimedu, mapurita emuti wakanaka pepper - cubes. Pamusoro pepakake imwe neimwe, iparadzira tsvina yakawanda yechiropa pate, isa saradi uye pepper inotapira, gadzira paniki.
Kubika nguva: 45 min.
Muna imwe kushumira 250 kcal
Mapuroteni - 11 g, mafuta -14 g, mahydrohydrates -19 g
"Yakatarirwa" saladhi
- 1 musoro weholiflower
- 2 karoti
- 1 pod ye tsvuku tsvuku, yakasvibirira uye yemazuva
- 1/2 chai. makapu eshuga
- pasi coriander, mutsvuku uye paprika
- 1 bunch of dill
- juice ye 1 lemon
- 1 tafura. supuni yemafuta emuorivhi
- cranberry
Kubika:
Gadzira kabichi pane inflorescences uye blanch kwema 3-4 maminiti mumvura yakanyorowa inotonhora. Karoti grate pane grater yakawanda. Zvimedu zvepepuru inotapira kusunungura kubva kumbeu uye kudhonza muzvindori. Dill akachekwa. Isai miriwo. Gadzirira gesi. Gorova uchirova mafuta emuorivhi ane juimu, shuga uye pini yemunyu. Kudavira, kuwedzera pasi coriander, mutsvuku uye paprika. Dururirai kupfeka saradi, simbisa zvakare uye gadzira, kana zvichida, cranberries.
Kubika nguva: 20 min.
Mune chikamu chikamu 210 kcal
Mapuroteni - 0 g, mafuta - 10 g, mahydrohydrates - 23 gramu
Saladi yehairi uye karoti muKorea
- 1 inogona yehairi yakakodzwa
- 2 mazai
- 1 tsvuku tsvuku
- 1 pod yechiri, tsvuku uye tsvuku tsvuku tsvuku
- 20 g yeparsley magidhi
- 100 g karoti muKorea
- 3 tafura. tablespoons maorivhi omuorivhi
- 1/2 jisi remuti
- pasi pasi peputi
- munyu
Kubika:
Mazai abika zvakaoma (10 maminitsi), kunotonhorera pasi pemvura inotonhorera, bvisai shell uye mucheke muzvimedu. Onion akacheka kuva zvindori zvakasviba, marara epepuru inotapira uye chira - straw. Gura parsley. Mhondi yakakaniwa inogona kukandwa mucolander uye inobvumirwa kunyura. Karoti muKorea zvishoma uye zvishoma zvishoma. Zvose zvakagadzirirwa kune munyu, pepper uye zvinyoro kusanganiswa. Sakanidza mafuta omuorivhi nemuori wemuori uye usanyanya kuputika. Muchu mutsva unopedza kumwa mvura.
Kubika nguva: 40 min.
Mune chikamu chimwe chete 190 kusvika kune zvimedu
Mapurotini -12 g, mafuta-8 g, gorohydrates -11 g
Saladhi kubva kubhandi bhinzi
- 200 g yetani nyuchi
- 400 g yenguruve
- 1 tafura. a spoonful of butter
- mashizha mashomanana e radicchio salad uye frisi
- 4 mazai akaoma
- 2 anyanisi
- 1 bunch of parsley
- 100 ml yemiriwo muto
- 50 ml yavhiniga
- 1 pinki yehuga
- 2 tafura. tablespoons maorivhi omuorivhi
Kubika:
Nyama munyu uye peputi, svitsa nguva yekudzikisa (30 min). Zvadaro gurusa bhotela iri muzinga rinopisa, zvishoma nezvishoma fry nyama kubva kumativi ose, iise pabhayiti yebiki uye kubika muchoto (10 maminitsi pa 180 °). Gadzirira gesi. Onion uye parsley greens chop, fungai nevhu uye mafuta emuorivhi. Nyaya newainiki, munyu uye pepper kuti uite. Nyuchi inwaira mukubikira mvura yakarungwa (15 min), ndokurasikirwa mucolander. Saladhi mashizha anocheka kuita mapuranga makuru kana kuputika kuita zvidimbu. Salads nemabhandi zvakanyatsoparara mukushumira mahwendefa. Cheka nyama kudarika fiber muzvimedu zviduku uye uise pekadhi. Mazai anofanira kunyorerwa uye kudonhedzwa mumakamuri. Dururirai kupfeka kwakagadzirirwa, kupfekedza mahara mazai uye kubva mudiro kuti unyorove zvakanaka (20-30 min).
Kubika nguva: 25 min.
Muna imwe kushumira 375 kcal
Mapuroteni - 33 gm, mafuta - 25 gramu, makhydrohydrates - 4 gramu
Mutauro une mazai ehomwe
4 servings
- 1 nenyuchi rurimi
- 1 karoti
- 1 parsley root
- 1 onion
- 100 g mazambiringa
- 1 tafura. supuni yeupfu
- 2 tafura. tablespoons butter
- 1/2 jisi remuti
- 1 pikisi yemapurasi
Kubika:
Rurimi runogadzirwa nemidzi uye anyezi (maawa maviri), ndokudiridza nemvura inotonhorera uye kusvibisa paganda. Bvisa muto. Zvinokurudzira kubuda. Muchikamu chemafuta kusvika kune fry, inokurudzira, upfu hwechiedza-ndarama yegoridhe, dururira anenge 1/2 mukombe wemhino, ita mazambiringa akaomeswa uye kubika kwemaminitsi mashanu. Salt to taste. Kukurudzira nguva dzose, kuwedzera bhasi rakasara uye juisi. Peas inopisa nekuzadza. Cheka rurimi muzvidimbu, gara paidhi ne peas. Sirace nemafuta akaomeswa vakashumira zvakasiyana.
Kubika nguva: 40 min.
Muna imwe kushumira 570 kcal
Mapuroteni - 40 gramu, mafuta - 20 gramu, makhydrohydrates-17 gramu
Vegetarian snack
4 servings
- 250 g tsvuku dzenzi
- munyu
- 100 g weiiii eiii
- 20 g ginger
- 2 yolks
- 100 g breadcrumbs
- pasi pasi peputi
- 1 pod yechiri pepper
- juice we1 lime
- 2 tafura. spoons soy sauce
- 6 tafura. spoons emafuta emichero
- 2 cucumber
Kubika:
Gadzirira hodi. Makaskiti akacheka mativi. Pullet yechiri pepper nemashizha eicheni akacheka muzvindori. Sakanidza cucumber, chili uye hafu yeiiii anii. Nyaya ne soy sauce, juisi juice uye 2 tafura. spoons emafuta emichero. Lentipi kuronga uye kubika (10 min), zvino, kudira mvura, kuisa. Bhatanidza ginger pasi, iyo yakasara maguisi eiii, majeki uye mabhisikiti. Nguva yekuravira, sora zviduku zvishoma uye fry iyo mumafuta emiriwo akasara. Shandira ne saladi.
Kubika nguva: 40 min.
Pamwechete kushumira, 490 kcal
Mapuroteni - 20 g, mafuta - 18 g, mahydrohydrates - 36 g
Nenyuchi saladhi nehuku
8 servings
- 1 inogona yehairi yakakodzwa
- 300 g chicken fillet
- 1 duku musoro weChinese kabichi
- 300 g yemakango
- 300 g yamatamatisi
- 3 mazai
- 250 g ye mayonnaise
- 1 cucumber
- greens rekushongedza
- munyu kuvira
Kubika:
Chizifu chechikufu chinobata chikafu uye chill. Dzinga maoko pamafiber urefu hwema 4-6 cm Pekin kabbage tsvina micheka yakaonda. Bvisa tomato muhafu, bvisa zvigaro zve pedicels, ucheke nyama mumakamuri makuru. Mazai abika zvakaoma (10 min), inotonhorera uye kubvisa shongwe. Zvadaro kabati pa grater yakawanda. Makaskodha, pasina kutengesa, akacheka mudiki cubes. Wedzera zvese zvinoshandiswa, wedzera nyemba isina mvura, nguva nemayonnaise, zvisinganyanyi kunyu uye kusanganiswa. Bvumira kuvhara kwemaminetsi gumi nemashanu uye kushanda patafura, kusongedza ganda rakagadzirwa nemashizha matsvuku uye zvidimbu zvekango.
Kubika nguva: 15 min.
Muna imwe kushumira 250 kcal
Mapuroteni - 24 g, mafuta - 20 g,
Kukadzikadzi wemashoko
- Green peas uye nyemba dzebhinzi
Kuti kuchengetedza ruvara rwemiriwo miriwo, inofanira kuibikwa mumvura yakanyoro inwaya munyu. Mvura haichazove nenguva yekuderedza pasi paunenge uisa mishonga, kana yakabikwa muzvikamu zviduku. Miti yemvura yakasvibirira inoshandiswa inokurudzirwa mune musanganiswa we 1-2 maspuniji emvura inopisa uye mafuta.
- Makuru machena machena
Kuti uve wakanakisisa kwazvo, unofanirwa kuigadzirira saizvozvi: dururirai mahairi nemvura (mune chiyero che1: 3), uyai kumota, bvisai kubva kumoto uye muende maawa maviri. Zvadaro nyatsoita nyuchi kubva pahutema hwakasvibirira, iyo mushure mekudonha ichabviswa nyore nyore nyore. Mbeu dzakadaro dzinogona kubikwa mumaminetsi gumi nemashanu chete.
- Tinobika lentils
Zvose zviri mutsvuku uye machena lentiki dzinofanira kugadziriswa vasati vabika: pakati pezviyo kazhinji zvinouya matombo. Zvadaro lenzi inobikwa kwemaminitsi makumi maviri mumvura (2 magirasi emvura pa 1 kapu yemagetsi).
Vegetable saladi
- 1 tsvuku tsvuku
- 1/2 jisi remuti
- 2 clove yegariki
- 30 gramu ye herring uye dill
- 300 g fresh cucumber
- 150 g yemukaka wakakanyiwa
- 20 maorivhi asina mapako
- 50 grams of feta cheese
- 4 tomato
- 3 tafura. tablespoons maorivhi omuorivhi
- munyu
- pasi pepire pepper
Kubika:
Anion akacheka kuita zvindori zvakasviba, asvina juisi uye oenda kwemaminitsi mashanu kusvika ku7. Garlic ngaive nemupepanhau, gadzirai magini zvakanaka. Feta inotemwa mumakumbo, tomato uye makomkeri - mutsara. Zvose zvinogadzirwa zvinosanganiswa nezviyo nemirivhi. Munyu uye pepper kuti toravira, ivhura neolivhi uye unganidza.
Kubika nguva: 15 min.
Pamwechete kushumira, 156 kcal
Mapuroteni - 12 g, mafuta - 7 g, mahydrohydrates - 11 g
Saladi nemucheka mutezi
- 1 musoro wegorosi saladhi
- 4 tomato
- 1 karoti
- 1 parsley root
- 1 cucumber
- 1 onion
- 4 zvingwa zvechingwa
- 1 teaspoonful. a spoonful of butter
- 2 tafura. spoonful yevhiniga
- 6 tafura. spoons emafuta emichero
- 1 teaspoonful. mustard spoon
- munyu
- pepper
Kubika:
Cheka chingwa chikave chikafu uye chidimbu muhotela (5 maminitsi). Chikoro uye parsley chakasvibiswa nemakwenzi madete, cucumber uye tomato - mutsara, eiii - zvindori. Siya lettuce muzvidimbu zviduku. Zvose zvinosanganiswa. Mafuta anogadzirwa nemasitadhi. Kuramba uchikuya, udira vhiniga. Munyu, pepper uye mwaka wehadhi nemuchero unoguma. Paridza pamahwendefa uye usiye ne croutons.
Kubika nguva: 30 min.
Mune chikamu chikamu 240 kcal
Mapuroteni - 33 g, mafuta - 15 g, mahydrohydrates - 27 g