Cream-soup wepungu
Yakashanda nehutu hunopisa.
4 servings of dish:
• 500 g yemaspp pulp
• 1 anyezi
• tafura 2. tablespoons oiri yemafuta
• 700 ml mombe yemombe
• munyu
• pasi pasi pepuru
• 1 shizha reji
• 4 zvimedu zvechingwa zvechigunwe
• tafura 2. tablespoons butter
• 1 clove yegariki
• 200 ml yemukaka
• Grated nutmeg
• 3 teaspoonfuls. spoons of pumpkin oil
• tafura 4. tablespoons emuchero wakasviba
Nyama yepungu inotemwa mumakumbo. Onion peel and chop. Muchopu, chesa mafuta ehuputa uye fry itaiii kwemaminetsi maviri. Isai dzungu uye simmer kune imwe maminitsi matatu. Dururira muto, kuwedzera bay leaf uye ubike kwemaminitsi makumi maviri. Zvimedu zvechingwa zvigurwa mu cubes. Gadzirai garlic uye pfuura nepakati pezvinyorwa. Muchiri rinopisa kupisa bhotela uye wobva wawedzera garlic. Fry cubes of bread. Bvisa mazhi aya kubva kumusi kuti uite mash. Wedzera mukaka uye uuye kumota, nguva. Dururirai mafuta epungu. Sopu yekushisa inopisa ne croutons, kuwedzera spoonful yekamu cream.
Kugadzirira: 45 min.
Muna 1 chikamu 440 kcal, 8 g yeproteiniti, 35 g emafuta, 24 g emahydrohydrates
Pea soup ne pumpkin
Bhabhoni inoputa inopa piquancy inokosha.
4 servings of dish:
• 200 g yemaperesi
• Zvikamu zviviri zvebhakoni yakasvuta
• 1 anyezi
• 1 clove yegariki
• tafura imwechete. a spoonful of butter
• 1 shizha reji
• 600 ml yemukaka
• 400 g yenyama yepungu, munyu
• pasi pasi pepuru
Peas yakanyorova mumvura inotonhora kwemaminitsi makumi matatu. Chikamu chimwe nechimwe chebrisket chinodurwa hafu. Itai peel onion uye yakanaka yekapu. Ita peki garlic uye fodya usike. Mukapu yakasungirirwa, tsvina bhotela, isaiiiiiiii uye musina kuchena. Wedzera garlic uye fry zvose pamwe chete kwemaminitsi maviri. Ita peas peeeve uye shandisa mvura. Muchiri rinopisa pamwe neeiki uye garlic kuisa peas, leaf leaf uye brisket, dururira 200 mami yemhangura, uuye kumota uye ubike kwemaminitsi makumi mana pasi pechifukidziro. Zvishoma nezvishoma mudururire mune zvakasara 400 ml yemuzi. Puropa yepungu inotemwa mu cubes, ywedzera kuhope uye gadzira mamwe maminitsi makumi maviri. Mwaka.
Kugadzirira: 1h 10 min.
Mune chikamu 1 685 kcal, 20 g yeprotein, 53 g emafuta, 27 g yemakrohydrates
Nyama ragout nepungu
Muwaini yewaini.
4 servings of dish:
• 500 gm goulash
• 300 g ye nyama yepungu
• 2 tsvuku eiii
• 2 clove garlic
• tafura 4. tablespoons oiri yemafuta
• munyu
• pasi pasi pepuru
• 200 ml yewaini tsvuku
• 250 ml yemukaka
• tafura imwechete. a spoonful of tomato paste
• 2 mbatata tubers
• 5 mapuritsi emitsva
Gadzira mbatatisi, geza uye ucheke mu cubes. Nyama yepungu inotemwa mumakumbo. Itai pei onion uye garlic uye fodya yakagadzirwa. Svetesa mafuta emafudzi muhombodo uye fry nyama yakanaka kubva kumativi ose. Wedzerai anyanisi nekiki uye musina kuchena, ezvo muise mbatatisi uye pungu, simmer 3 min. Sakanya tomato paste, tsvuku, uduruke waini uye muto. Munyu, pepper, isa miriwo uye mashizha kwemaawa maviri, zvichiita kuti dzimwe nguva. Kana zvichidiwa, wedzera mamwe mvura. Yakagadzirwa kudya zvakare zvakare munyu uye pepper, inosvina mizambiringa yakasvibiswa.
Kugadzirira: 45 min.
Muna 1 chikamu 440 kcal, 8 g yeproteiniti, 35 g emafuta, 24 g emahydrohydrates
Chicken makumbo nehomwe
Edza kugadzirira kuBrazil!
4 servings of dish:
• 4 huku utakumbo
• 500 g yemaspp pulp
• 1 anyezi
• tafura 3. tablespoons oiri yemafuta
• munyu
• pasi pasi pepuru
• 200 ml yemukaka wehuku
• tafura imwechete. kapu yakawanda yeuchi
• tafura imwechete. supuni yejisi yemamu
• 1 pinch yemuvhu
• tafura imwechete. chopped parsley chopped
• 40 g yemaiorivhi akaumbwa
Pisa ovheni kusvika 180 °. Mhou yemakumbo yakashambidzwa, yakaomeswa uye yakatemwa mubatanidzwa muhafu. Nyama yepungu inotemwa mumakumbo. Itai peel onion uye yakanaka yekapu. Dururira mu saucepan 1 tafura. supuni yemafuta yemichero, isa chigumbo makumbo uye anyanisi nemunguva, munyu, pepper, udira 150 mvura yemvura uye uise muvheni kwemaminitsi 25. Nguva nenguva uwedzere muto uye utende mamakumbo. Uchi hwakasanganiswa nemuto wemononi, chili uye parsley. Muchikwata chinowedzera maorivhi, bvisa makumbo pamwe chete nemafuta marinade uye uise zvinhu zvose muvheni kune imwe maminitsi gumi. Akapedzisa ndiro zvakare zvakare mwaka.
Kugadzirira: 45 min.
Muna 1 chikamu 440 kcal, 8 g yeprotein. 35 g mafuta, 24 g gorohydrates
Cake "Masango"
Kugadzirira kwazvo!
For 8 servings of dish:
• 300 g inotsanangurwa mahazelnuts
• 150 g yefurai
• 200 g ye shuga yakawanda
• mazai mana
350 g yefurawa
• 1/2 bhegi yehupfu yekubika
• piniki yevanilla shuga
• 100 g yehuga yakasviba
Nuts fry kusvikira ndarama mune pani pasina kuwedzera mafuta. Rega kupora, kuisa parutivi rwekushongedza. Siya mafuta pachitonho chemukati kwemaminitsi makumi matatu, ndokurohwa nemusanganisi, zvishoma nezvishoma uwedzere shuga. Pisa ovheni kusvika 180 °. Risai mazai vatsvene kubva pamakanda uye muise mufiriji. Wedzerai majeko kune bhotela neshuga uye gwedai zvose. Bvisa upfu nehuyo hwebiki uye vanilla shuga, pamwe chete nejinki masasa. Eki inoita vhudzi kuti irove, yeka pfudzi inobviswa uye nokukurumidza funganisa. Mafuta akaiswa muforomu yakazorwa nemafuta. Isa muchoto uye gadzirira 40-50 maminitsi. Zvadaro onai kabati uye bvumira kuti itonhorere. Sirasi yehuga yega tafura imwechete. chipuni chemvura (unogona kuwedzera doro shomanana), simbisa uye udururire keke. Dzokai nemiti.
Chikafu chinonaka
Yechigadziro chakanaka chekambani huru.
4 servings of dish:
• 100 g yechingwa chena
• 3 eiii
• 2 clove garlic
• 50 g yebhekoni
• 800 g ye nyama isina kudya
• mazai maviri
• 1 teaspoonful. mustard spoon
• 1 teaspoonful. e spoonful ye thyme mashizha
• chingwa chimedu
• munyu
• pasi pasi pepuru
• 250 g yemakisikiti
• 10-12 mashizha emuzasi
Pisa ovheni kusvika ku 200 °. Kubva pachingwa chakabviswa zvese zvinokonzera mvura, soak mumvura shoma shoma. Peel onion uye garlic, yakanaka yeka. Bhakoni rinochekwa mumakumbo maduku. Chingwa chinopisa uye chinosanganisa nyama yakakangwa, anyanisi, garlic uye bacon. Maii anorohwa zvishoma nemasitadhi, edza mashizha emuti uye ugovhengana nyama yakakangwa. Kuti uite kuti kuwedzera kuwedzere, kuwedzera zvishoma zvishoma. Nyaya pamwe nemunyu uye mutsva mutsva mutsva. Chinhu chiduku chakadzika chokubikwa chakakonzerwa nealuminium pepi uye chikaisa chimedu. Kuisa mamiriyoni makumi mashanu muvheni. Shambai tomate uye woma. Kupararira pane nyama chingwa chisina kuiswa nemunyu uye pasi pepuru tsvuku. Bika muchoto kweimwe maminitsi gumi. Basil mashizha anocheka kuva matanda. Tora chingwa kubva muchoto uye uise mundiro. Bvisa pepa. Fuka chingwa nebhasiki.
Kugadzirira: 1 h 25 min.
Turkey meatballs
Mu tomato sauce ne mozzarella cheese.
For 4 servings:
• 1 anyezi
• 1 clove yegariki
• 500 g yakakanyiwa turkey fillet kana nyama yakakanganiswa
• 50 g yekamu yakasviba
• tafura imwechete. ketchup spoon
• 1 mazai
• tafura 2. makapu ezvokudya
• tafura 2. mahwendefa eparsley yakasvikwa kana dill
• munyu
• pasi pasi pepuru
• tafura 3. tablespoons maorivhi omuorivhi
• tafura 2. tablespoons tomato paste
• 850 g yemakisi machena
• 125 g ye mozzarella cheese
Itai peel onion uye yakanaka yekapu. Garlic yakachena uye inosvina. Sakanisa nyama yakakangwa, ukamu uhwu, ketchup, mazai, breadcrumbs uye parsley yakasarudzwa. Munyu uye pepper. Kubva pahuwandu hunoguma huri kuita 16 meatballs. Muchiri rinopisa, zvinodziya 2 tafura. spoon mafuta omuorivhi, gadzirai nyama yemhuka uye fry ivo (1 miniti kune rumwe rutivi). Tumirai zvinhu zvakapedzerwa kubva pane ganda rinopisa kusvika kune fani inotonhora. Mafuta omuorivhi akasara anofanira kupiswa mumukoko wakafanana wekawa uye, achikurudzira nguva dzose, fry onion uye garlic kwemaminitsi mashanu. Zvadaro funganisa tomato paste uye makanini emakwenzi pamwe chete nemusi. Stew kwemaminitsi maviri. Mucheka wakagadzirwa, isa nyama yakabikwa yakabikwa, kufukidza pani nechifukidziro uye kumira pamoto muduku kwemaminitsi 8-10. Zvadaro gore rinogadzirwa nemucheka nemunyu uye pasi pevhu. Mozzarella akacheka kuita zviduku zvishoma, kuisa mumuchu mutsva uye unoramba uchipfuta kusvikira cheese inyauka. Paridza pamahwendefa, shandisa bhasiki yakakanyiwa. Pamusoro pekunakidza iwe unogona kupa rizi yakabikwa, mbatatisi kana manodles.
Kugadzirira: 25 min.
Mbatata masakake ne tomato uye avocado saladi
Sega, iwe unogona kushumira garlic sauce, mayonnaise kana kirimu yakasviba - ndiani, chii chakafanana nazvo.
For 4 servings:
• maprogramu matatu emadhiri
• 1 kg yematata
• tafura 2. tablespoons we starch
• 1 mazai
• 50 gm grated cheese
• munyu
• pasi pasi pepuru
• Grated nutmeg
• 1 tsvuku yeiiii
• 2 mapeji ezvigwenzi anyezi
• 2 tomato
• 1 avocado
• tafura 8. spoons emafuta emichero
• tafura 2. mahwende emonamu juisi
Dill rinosuka nemvura inotonhorera, yakaoma nehomwe yepepa uye yakagadzirwa zvakanaka. Peel mbatatisi, geza uye kabha pane grater yakanaka. Nhamba yemazamu inomesa uye inosanganiswa ne starch, egg yakarohwa, cheese uye dill. Munyu, pepper, nguva nemwaka we nutmeg. Dhiiii onion uye muchengeti mudivi dzakatetepa. Goroiiiiiiii eiiii kuti musarudze, gezai, mhepo yakaoma nepepa yepepa uye coarsely chop. Shambai matata, woma, bvisa zvigaro zve peduncles uye ucheke muzvimedu. Kushushikana kushambidza, kutemwa nehafu, bvisa ibwe racho, bvisa, ucheke nyama mudiki tambo. Nokuda kwemuputi, shandisa 2 tafura. Spoons yemafuta emichero nemusi wemuti, munyu muto uye pepper. Zvigadzire mucho nemiriwo. Pazvikamu zvinosara zvebhotsi bake bhokita pancake (2-3 maminitsi kune rumwe rutivi). Shandira ne saladi. Iwe unogona kupfekedza neparsley sprigs.
Kugadzirira: 35 min.
Muna 1 chikamu 510 kcal, 35 gramu emafuta, 37 magamu emakrohydrates
Chicken nematato
MuCaucasus ndiro iyi inozivikanwa seChakhkhbili.
For 8 servings:
• 1 huku (1.2 kg)
• 1 anyezi
• 4 tomato
• 1 clove yegariki
• 50 ml yemafuta emichero
• tafura imwechete. spoonful yewaini wainiki
• tafura imwechete. spoon seasoning Torchin "mimwe miriwo"
• parsley yekushongedza
Gadzirai huku muchidimbu. Onion, garlic uye tomato kukanya. Zvimwe zvekuku, zvinokurudzira, zvinotapira pasina kuwedzera mafuta kumucheka mutsvuku. Onion kudira pamafuta emichero. Wedzerai tomate uye huku kune anyanisi. Dururira mu 50 ml yemvura inopisa, simmer pasi pechivako kwemaminitsi gumi nemashanu. Wedzera huku garlic uye nguva yekuchira Torchin "mimwe miriwo 10", haifaniri kuisa munyu. Bvisa kubva kupisa, siya maawa maviri pasi pechivako. Gadzirai nemafuta.
Kugadzirira: 40 min.
Iyo ndiro inofanira kugadzirirwa zuva rekutanga uye yasara usiku. Nyuchi dzehuku dzakakwana zvizere nemafuta emichero yakaruka nemiti inonhuwira, iri muTinchin "Zvimedu".
Nzeve nemichero
Mazuva ano kunhuwa mumutambo wekare.
For 4 servings:
• 400 g yemakumbo emombe
• tafura 2. tablespoons oiri yemafuta
• 2 eiii
• 2 karoti
• 1 turnip
1 kunyengera
• 2 clove garlic
• 500 g yemamatata
• 200 g yemichero
• tafura 2. spoons seasoning Torchin "10 miriwo"
Cheka nyama muzvidimbu uye fry 7 maminitsi mumafuta. Chop onion uye garlic. Turnips, rutabaga, karoti uye mbatata zvigurwa mu cubes. Fry nyama, miriwo uye michero, fungai zvakanaka. Ipapo tambanudza panhove yakagoverwa, imwe neimwe inai 1/2 teaspoonful. spoons yakagadzirirwa Torchin "miriwo 10" (haifaniri kuisa munyu) uye kudururira 1/2 mukombe wemvura. Bika kwemaminitsi makumi matatu pa 220 °.
Kugadzirira: 40 min.
Tip
Kuti miriwo "ipe" ruvara rwavo nekunhuhwirira, zviputse zvachose. Kana kungowedzera kuunganidza Torchin "miriwo 10" nemiti yakasarudzwa yemwaka uye pasina kumwe kuedza kugadzirira kudya kunongoratidzira zvakanaka, asiwo kunonakidza pakuonekwa.
Tacos nemabhandi
Nzvimbo yevana vemvura iyi inofadza ndeyeMexico.
4 servings of dish:
• 1 kapu yeupfu
• 1 pine yemunyu
• tafura 2. mapuniji ehututi yakanyunguduka
• 200 g ye nyama yakakangwa
• 1 tomato
• Inogona 1 yehairi yakagadzirwa
• tafura imwechete. spoon seasoning Torchin "mimwe miriwo"
Kubva pfufura, munyu, hafu yezinga bhururi uye 1/4 kapu yemvura inodziya inonaya bundu, gurai muzvidimbu zvitanhatu uye gurudza imwe neimwe mucheka rakapetwa. Fry in frying pan isina mafuta. Onion geda uye fry pane imwe mafuta. Wedzera nyama uye fry kune imwe maminitsi gumi nemashanu. Durai tomato muzvidimbu zviduku uye pamwe chete nehairi nekugadzirira Torchin "miriwo 10" inosanganiswa neeiii nenyama. Izvo zvinokonzera zvinogadzika zvigadzika zvingwa zvakapetwa ndokuzviisa muhafu. Bika muhvini kwemaminitsi gumi pa 180 °. h
Kugadzirira: 40 min.
Pake pie
Kwema 12 servings:
Kuedza:
• 1 litre yemukaka
• 1.5 makapu efurawa yegorosi
• mazai maviri
• 50 g yehotela
• munyu
• shuga
Kuzadza:
• 300 g mbatata
• 150 ml yemukaka
• 1 yolk
• 500 g yenguruve yeputi
• 2 eiii
• 200 g yemapundu
• tafura 3. tablespoons oiri yemafuta
Gadzira chidimbu. Yose-yegorosi yegorosi yegorosi inokura mazai, wedzisa munyu uye shuga kuti toravira. Ramba uchisvina, udira mumukaka. Patafura, sipuni yakawanda yemafuta inomera inobata mapapcake mashoma. Dhavhara nemurwi, gorosi rimwe nerimwe rekiki nebhokisi. Gadzirira kuzadza. Gadzira mbatatisi, wiraya mumvura ine munyu kusvikira wapikwa (20 maminitsi) uye udira mvura. Bikai mukaka. Tsvina mbatata nekudururira mukaka wakaipisa. Durai mahwendefa mumakamuri, bvisai onion uye fry pamwe chete ne fillet patafura imwechete. spoon yemafuta emichero. Champignons usimbe uye fry pane imwe mafuta yemiriwo. Rimwe gango rekudzoka, vamwe vachiisa mafuta mbatatisi yakasviba, vanoisa mushwa, kusungira maeii uye kuunganidzwa. Isa chifukidzo chesango. Gadzira zvakagadzirwa muvheni uye ushumire.
Kugadzirira: 40 min.
Muna 1 kushumira 450 kcal, 23 g yeproteiniti, 17 g emafuta, 56 g emahydrohydrates
Seashells nematato uye tuna
Garlic inopa muto muchero unofadza.
4 servings of dish:
• Inogona 1 yeTan mumvura yayo (180 g)
• 2 eiii
• 400 g yamatorike
• 400 g yepasta mumhando yemabhiza
• 100 g feta chese
• 2 clove garlic
• munyu
• tafura 4. tablespoons maorivhi omuorivhi
• 100 ml yemukaka
• pasi pasi pepuru
Tuna inogona kukandwa pamuswee kuitira kuti jisi rive rakanyatsogadziriswa, uye kugovana hove muchikamu chiduku cheforogo. Edzai onion uye mucheke muzvindori. Gadzirai garlic uye pfuura nepakati pezvinyorwa. Shambai tomate uye mucheke hafu. Dururirai pasita muchibika mvura yakarungwa, yadzosei kumota uye kubika kwemaminitsi gumi. Muchipupe, fisa mafuta omuorivhi uye fry mukati mao onion negoriki 3 min. Wedzera tuna uye tomato. Dururira muto, uuye kumota uye gadzira maminitsi maviri. Rinisa uye mix feta. Mucheka wakagadzirwa nokuda kwemuyu munyu uye pepper. "Shells" yekukandira mucolander, rega ichidira mvura uye inosanganiswa nemuchero unoguma. Iwe unogona kusasa ndiro yakagadzirwa neparsley yakakodzwa.
Kugadzirira: 30 min.
Muna 1 chikamu 560 kcal, 29 g protein, 13 g emafuta, 80 g emahydrohydrates
Macaroni na tomato muto
Zviri nyore, zvinokurumidza uye zvisingawanzo kunakidza!
For 4 servings:
• 400 g yamatorike
• 200 g emafuta
• 200 ml yewaini tsvuku
• 1/2 boka re basil •
1 onion
• 2 clove garlic
• tafura 3. tablespoons maorivhi omuorivhi
• tafura 2. tablespoons tomato paste
• 500 g yepasta
• munyu
• pasi pasi pepuru
Shambai tomate. Itai pei onion uye garlic uye fodya yakagadzirwa. Mukapu yakakura, gadzira diced bhakoni kuti uite mafuta, uye fry anyanisi uye garlic pairi kwemaminitsi matatu. Ita mu tomato paste uye udururire muwaini. Isai tomate. Isai muto mutsutso kwemaminitsi gumi nemashanu, zvichikurudzira dzimwe nguva, kana zvichifanira kuwedzera mvura shoma. Macaroni bira muhuwandu hwemvura yakarungwa. Basil kushambidza, zvakanaka kuti uome uye fely chop. Iyo inoita tomato sauce mwaka nemunyu uye pasi pasi pepiresi. Dururira macaroni mu-colander, regai mvura idonhedze uye ipararire pane mahwendefa. Top na tomato muto. Fukidza nebasil. Iwe unogona kusasa ne grated cheese.
Kugadzirira: 30 min.
Mune imwe kushumira, 890 kcal, 21 g yeprotheni, 42 g emafuta, 97 g yemakrohydrates
Roast yenguruve
Muchi muhombe.
For 6 servings:
• 1.5 kg yegorosi pfudzi rebandauko neganda
• 100 g ye root celeriac
1 stalk of leek
2 karoti
2 anyanisi
250 ml muto
400 mL doro
• 1/3 c. zvipupuri zvevhu kumini
• munyu
pasi pasi peputi
Nguruve yakabatanidzwa neganda rakabvongwa nemunyu, pepper uye pasi cumin. Geza midzi yewainiro, maekisi, karoti, eiii uye bvisa zvinhu zvose zvakakura. Pisa huni ku 220 °. Isa nyama yacho muhombodo, udire 100 ml yemvura uye gadzika kwemaminetsi gumi nemashanu. Dzoka, tema ganda mufananidzo yemadhimoni. Wedzera miriwo nyama uye kubika kwemaminitsi makumi matatu. Zvadaro kuderedza kupisa kusvika 180 °, kudira muto, 100 meri yebiya uye kubika kweimwe maawa 1.5-2, zvishoma nezvishoma zvinodurura ndiro yakasara. Nguva pfupi usati hwavira kupisa muchoto ichikwira zvakare kusvika ku 220 °, kuitira kuti ganda rive tsvuku. Sirace inoputira nemusero, munyu uye pepper. Iwe unogona kushumira dumplings ekirasi kuti ugadzire.
Kugadzirira: 2 maawa 30 maminitsi
Muna 1 chikamu 870 kcal, 68 g mapuroteni, 63 g emafuta, 7 g ema carbohydrates
Saladi ne soseji uye anyanisi
Zvakanaka nemasitendeni emasikirwo emvura.
For 4 servings:
• 500 g ye soseji yakabikwa
• 200 ml yemukaka wemuviri
• tafura imwechete. mustard spoon
• tafura 2. zvigadziko zvewaini tsvuku vhiniga
• tafura 2. tablespoons oiri yemafuta
• 1 anyezi
• 1 bunch of chives
• munyu
• pasi pasi pepuru
Soseji inodzwa muzvimedu uye yakaiswa muhodhi yewadhi. Kuti marinade isanganise muto unodziya nemasitadhi, vhiniga nemafuta emichero. Munyu uye pepper. Sirasi inodururira marinade uye uende kwemaawa 1. Usati washumira, anyanisi inodonhedzwa muzvindori, bvisa anyanisi yakakanyiwa uye kuwedzera kumusese pamwe nemhete eonikisi.
Kugadzirira: 1 awa 15 maminitsi
Muna 1 chikamu 430 kcal. 16 g mapuroteni, 34 g mafuta, 1 g gorohydrate
Chikafu chechingwa newaini
Kosi yepamusoro uye inogutsa zvikuru yekutanga
For 4 servings:
• 4 zvimedu zvechingwa
• 4 mafuraji ehutu
• 1 anyezi
• 1 clove yegariki
• tafura imwechete. supuni yeupfu
• 1.25 ml yemukaka
• 250 ml yewaini
• 2 mazai evha
• tafura 3. tablespoons cream
• kunyorera mbeu
• munyu
• pasi pasi pepuru
• zvive zvekushongedza
Chingwa chikagurwa mumakumbo, fry muchokudya muhotela uye kuiswa. Gadzirai anyezi uye garlic. Gadzirai zvakanaka uye fry mu sauté pan 3 min. Ipapo usasese neupfu, funganya uye udurure muto uye doro mucheka mutsvuku. Uyai kumota, kubika kwemaminitsi makumi matatu uye shingai. Chikamu chembatata yakasviba (tafura 3, zviputi) zvakasiyana zvakasanganiswa nejinki nekisikiti, pamwe chete nesobho rinosara. Mwaka, shandisai croutons uye mukanakidze ne chives.
Kugadzirira: 45 min.
Mune imwe inoshumira 280 kcal, 5 g yeprotheni, 19 g emafuta, 27 g yemakrohydrates
Stew yenguruve
Na rutabagus.
For 4 servings:
• 400 g yenguruve yenguruve
• 3 eiii
• tafura imwechete. kapu yemafuta emichero
• 1.5 kg ye rutabaga
• 750 g yemamatare
• munyu
• pasi pasi pepuru
• 3 mapeari
• magedhi kuti adye
Shamba nyama, woma nehomwe yepafura uye ucheke mudiki cubes. Itai peel onion uye bvisai. Zvishambidza mafuta emafudzi muhombodo, isa nyama uye fry kumativi ose kwema 7-10 maminitsi. Wedzerai onion uye musina kuchena. Mukapu yakasungirirwa ne nyama uye anyanisi yega 1 litre yemvura inopisa. Shambai mbatatisi uye mbatatisi, gezai uye mucheke mumakumbo maduku. Wedzera kune nyama, munyu, pepper kuti tatewe uye simmer pamhepo yakadzika kwemaminetsi gumi nemashanu. Mapeari akashambidza, akaoma, rimwe nerimwe rakachekwa nehafu, bvisa rutivi nembeu, gadzira nyama mucheka tete. Wedzera kune nyama nemiriwo uye simmer 4 min. Zvakare zvakare imwe munyu uye pepper. Isa patafura, kana zvichidikanwa, kupfekedza nemiti.
Kugadzirira: 30 min.
Muna 1 chikamu 420 kcal, 22 g mapuroteni, 15 g emafuta, 48 g emahydrohydrates
Beef curry
Mumuchero unotapira uye wakamukira wemango uye nectarines.
For 4 servings:
• 600 g yemakumbo emombe
• 3 eiii
• 2 clove garlic
• tafura 2. mapuniji ehututi yakanyunguduka
• tafura 2. tablespoons curry powder
• 150 gramu ye yogurt
• tafura 2. spoons of mango juice
• 2 nectarines (kana kuti mapeach peaches)
• 150 g weega peas pods
• 200 g kirimu
• munyu
• pasi pasi pepuru
Cheka nyama mumakumbo maduku, bvisai anyanisi uye garlic. Preheat 1 tafura. A spoonful yearoro uye zvikamu zvefry nyama kubva kumativi ose. Bvisa kubva pani. Mune imwe iyo inopisa pan fry the anon with garlic. Fukidza ne curry powder. Yogurt yakasanganiswa nemango yemango, munyu, pepper, kuwedzera kune nyama uye kusiya kwemaminitsi gumi nemashanu. Necarine imwe neimwe yakagurwa nehafu, bvisa ibwe, reka nyama muzvidimbu. Shamba pea uye ugochera. Muchiri rinopisa, kupisa mafuta akasara uye fry peas pods kwemaminitsi matatu. Dururirai kirimu, wedzisa munyu, pepper uye simmer kwemaminiti 1. Kumaperesi kuwedzera nectarines, nyama ne marinade, uuye kumota uye simmer kwemaminitsi mashanu.
Kugadzirira: 35 min.
Muna 1 chikamu 470 kcal, 38 g yeprotheni, 28 g emafuta, 16 g yemakrohydrates