Tinokumbira kurongedza picnic ye ultralight, chete nekugadzirisa zvatinoda mapeji. Heano maitiro maduku mashomanana. Dzorera upfu hwegorosi rose. Panzvimbo yehutu nemunyu, nguva nemashizha matsva, zvinonhuwira uye michero yemwaka. Shandisa teknolojia ye "smart cooking". Semuenzaniso, hatina kutanga kuvhara chikafu chegorosi muhoiri inopisa asi panzvimbo iyo munobika muchoto. Mugumisiro? Tender nyama pasi pegorosi yegoridhe - uye hapana mafuta anokuvadza! Mapeji ekubika pamaoko anokurumidza achakushamisa iwe nekunyatsoita uye kunonaka.
Ita nepecaches nemabhurukwe
10 servings
Kugadzirira: Maminitsi makumi maviri (pamwe nemaminitsi 45 kuti inotonhodza pfu)
Kubika nguva: 60 maminitsi
Dhamo:
• 1 kapu yeupfu
• makapu maviri ekudya zvakakwana
• 2 tbsp. l. juice eruvara
• 2 tbsp. l. mafuta omukona kana mamwe mafuta emiriwo
• 4 tsp. chilled salted bhotela
• 85 g yepasi-fat fat cream
Kuzadza uye kuputika:
• 60 g ye peaches, yakakonzerwa uye akachekwa
• 1 kapu yebraueri itsva
• 11 g yehuputi hwekudya
• Makapu matatu e oatmeal (kwete kubika)
• Makapu mana anotapira shuga
• makapu matatu ehuga
• makapu mana emaknuts makuru akachekwa
• 2 tbsp. l. chilled creamy nap (zvidimbu)
• 3 tbsp. l. mazai echando ejenisi
• 1 tsp. fresh juice juice
• 2 tbsp. l. cornstarch
• 1 tsp. pasi sinamoni (2 zvikamu)
Sakanisa miviri miviri yeupfu. Wedzera mafuta, cheese uye mash Dururirai mumafuta emiriwo, jisi rearangi. Knead bhora rehupfu, kuisunga mu waxed pepa. Isa mufiriji kwehafu yenguva (iwe unogona kuisiya kwausiku). Sora mukanyiwa uite denderedzwa nepamusoro pemasentimita makumi matatu pakati pemashizha maviri emakisi. Bvisa pepamusoro pepa pepa; ivai bundu, mapepa, muganda pamusoro pe 23 cm yakadzika Bvisa pepa. Pfura mukanyiwa neforogo uye uise mufiriji imwe yemaminitsi gumi nemashanu. Preheat oven kusvika 190 ° C. Bika mukanwa kwemaminitsi gumi nemashanu, kutonhora. Wedzera juisi yearimu kune peaches uye blueberries. Pamwechete simbisa shuga, starch uye 1 tsp. sinamoni. Wedzera chibereko ugoisa keke. Fukidza miganhu yekeke namafuta omuorivhi uye gadzirira kwemaminitsi makumi maviri nemashanu. Nezvimedu, funganisa upfu ne oatmeal, shuga uye 1 tsp. sinamoni. Wedzera grated bhuruu zvisikwa, juice kuisa pfungwa uye marimu. Bvisa keke uye usiye nemakumbo. Bika kwemaminitsi makumi maviri. Refrigerate yeawa. Nzira yekudya 1 inoshandiswa (1 chidimbu chepe): 332 CAL, 15 g emafuta (38% yezvose zvinokwana), 5 g emafuta akazara, 47 g emahydrohydrates, 6 g eprotein, 4 g ye fiber, 36 mg ye calcium, 2 mg yesimbi, sodium. Mvura yemvura yedu yakanaka ine 332 kcal uye 15 gramu emafuta. Mimwe michero yemapeti inenge inenge 500 kcal uye kaviri mafuta akawanda
Crispy picnic chicken
Chikafu chinodyiwa chinonaka sezvinocheka, asi rine 317 makoriri uye 9 gm emafuta, zvichienzaniswa ne580 kcal uye 36 gramu emafuta mu fried chicken.
4 servings
Maminitsi makumi matatu ekugadzirira
Kubika nguva: 30 maminitsi
• 660 g (inenge 8) nhamba yehudyu yehudyu
• 1 kapu yemafuta kana kamu
• makapu mana echiJapanese breadcrumbs "punk"
• Makapu maviri emakona
• 2 tsp. Kuchengetedza kweItaly (musanganiswa webasil yakaomeswa, marjoram, oregano uye masikati)
• 2 tsp. yakawanda munyu
• 4 tsp. cayenne pepper
Isai mahudyu muhomwe yepurasitiki uye muzadze iwo nehuturi kumuromo. Ivhara chigadziko uye refrigerate kwemaminitsi makumi matatu. Kana pane nguva, zviri nani kwezuva rose. Muzvokudya zvekudya, fungidza cornflakes, Italian seasoning, munyu uye pepper cayenne kusvika kune imwe nzvimbo yakakura. Isa chigumbuso chinokonzerwa mumubhodhoro uye sangana ne mkatecrumbs "panko". Ikoko inenge yakasanganiswa mukati memafuta kubva mufiriji uye inobvisa zvose mukaka mvura zvakanaka. Rambai mahudyu mumusanganiswa wekudya. Preheat oven kusvika 180 ° C. Isai zvigadzirwa zvealuminium pasi pebate rekubika. Bhaka bhanga dzehuchi muhvini kwemaminitsi makumi matatu kana kusvika kusvika pakubika. Nhamba yezvokudya 1 servings (2 mahudyu): 317 makorikori, 9 gm emafuta (26% yezvose zvinokwana), 2 g emafuta akazara, 21 g emahydrohydrates, 36 g eprotein, 1 g ye fiber, 90 mg ye calcium, 7 mg yesimbi, 587 mg sodium .
Utano saradhi neitamu
Muchikamu chemazamu chemazamu kune zvakawanda zve mayonnaise uye mazai. Hatina kubvisa mazai kubva kumukirayi uye taipfeka saladhi neaya mafuta e-mayonnaise. Mugumisiro: 167 kcal panzvimbo ye 550 uye 2 g mafuta pane 46
6 servings
Kugadzirira: Maminitsi makumi maviri
Nguva yekubika: Maminitsi gumi
• 3 mazamu makuru
• Zvimedu zviviri zvakatemwa zvewaini
• Makapu maviri akatsvawa parsley
• makapu matatu ari pasi mafuta mayonnaise
• 4 makapu emuviri wemarara
• 2 tbsp. l. inonyorerwa muto wemononi
• 2 tsp. Dijon masitadhi
• Nheve 6 dzezvisikwa zvakasvibirira
• Munyu uye mutsva wepasi pevhu
Cheka mbatatisi muzvidimbu zviduku. Isa panzvimbo yewaini uye ubike kwemaminitsi gumi kana kusvika iyo inenge yakanyorova (bvuta nemuseve unopinza kuti uone). Zvichengetedze, isa muhodhi yewadhi. Wedzerai anyanisi, celery uye parsley. Sveta newaini ye mayonnaise, buttermilk (kana kamuti), jisi remuti uye mustard kune kushandiswa kwakanaka. Dururirai mumusanganiswa wezamu uye shandisai nguva dzakawanda kuti musanganise. Munyu uye pepper kuti toravira. Kuti uyanise ruvara rwehadhi, iwe unogona kuwedzera punikion marinade pickles uye / kana mashoma macarate (tsvongodzai muhafu) mukati maro. Serve chilled. Nhamba yepamusoro 1 kushumira (1 ndiro): 167 makorikori, 2 g mafuta (10% yemakori ese), 1 g mafuta akazara, 35 g makhydrates, 3 g protein, 5 g fiber, 77 mg calcium, 1 mg iron, 263 mg sodium .
Zvokudya zvinobatsira: bhanana yakaparadzaniswa (pakushanda)
Isu tose tinonamata mashokiti, zvinonhuwira, masukisi emwoyo uye pasta muItaly. Asi iyi haisi chikonzero chekutaura zvakanaka kune chimiro! Ingoshandura sarudzo: panzvimbo ye ice cream, isa yogti yakasvibira mukati me dessert. Dururira mapekake ega ane chiedza chemaapuro mutsutso, uye usasita pastare ine mafuta akaderera.
Gezai bhanana uye mucheke kusvika mukati memakumi maviri ehafu. Isa pane imwe ndiro, isa pamusoro pezvisikwa zviviri (1/4 kapu) yeagidhi yakagadzirwa yakagadzirwa-nevanilla nemaswisiro. Zadza ne-fat-fat-chocolate-syrup uye yakaputirwa cream (2 tablespoons). Fukidza namapunguti akachekwa (1 tsp) uye gadzira 1 cherry yakachena. Zvokudya zvinokosha pakushanda: 295 CAL, 5 g mafuta.
Chiedza pesto sauce (kwema 16 servings)
Geda 2 clove yegariki. Wedzera 2 makapu fresh basil, 34 g tofu, 1/4 mukate fried cedar nuts, 1/4 mukombe grated parmesan cheese uye 2 tbsp. l. of olive oil. Sakanidza mushanduri wezvokudya usati wawana kirimu. Nyaya nomunyu uye pepper. Ita, kuzunza kazhinji, nehuni dzisina kupisa (sarudza "linvine"): 2 tbsp. l. pesto pa 1 ndiro yeoodles. Nutritional value 1 chikamu (2 mashupuni): 50 SCAL, 4 g mafuta.
Macaroni yakagadzirwa nenzira itsva (8 servings)
Ika Cook 340 g yepasta (sorudzi rwe "nyanga") kubva kumativi ose. Ivaise muhari ye saladi, uwedzere peputa yakagadzirwa (1/2 kapu) uye parsley (1 kiyiyo). Whisk pa 1/4 mukombe pasi-fat mayonnaise uye yogurt, 2 tbsp. l. marinade pickles, 1 tbsp. l. rice wine vinegar. Uye 1/2 tsp. Dijon masitadhi. Dururirai musanganiswa pasta, nguva nemunyu uye pepper. Nherero inokosha 1 chikamu (1/4 mukombe): 181 makori, 2 g mafuta.