Panzvimbo yemafuta mukroma mumukaka shandisa musanganiswa we-low-fat cottage cheese uye mukaka kana kefir mune chiyero che1: 1. Kakawanda kunotaurwa mumapapiro, mafuta ega ega ega yogar anogona kuchinjwa ne yogurt, yogurt, yazhenka kana zvakare musanganiswa wekottage cheese uye mukaka. Chisarudzo chinoenderana nehutano hwaunoda. Chimwe chezvinyanya kukosha muzvokudya uye bhajamiro yekurasikirwa, uye zvechokwadi munhu chero upi zvake ane hanya nehutano hwake, sausage. Nokudaro, kuzviisa panzvimbo yezvokudya zvenyama zvekugadzirira kwako kuchabatsira mhuri yose. Imba yose inomhanya kunhuwirira kunakidza paunopisa zvinonhuwira mumutauro wevheni uye mazamu ehuku kana kubika, saka, mince yakazara nemiriwo uye nguva. Nenzira, mafuta ane nyama yakasvibiswa inonzwisiswa kuderera, achiwedzera miriwo yakagadzirwa. Cheese kana kuti "putty" ye sandwiches inogona kushandurwa nechekachera, yakasaswa nemashira kana garlic, asi chingwa chinogona kutanga kugadzirwa nemasitadhi. Kana pasina miriwo mutsva muchitoro, shandisa mazai echando kana makedheni. Ichokwadi, zvakakosha kufunga kuti zvokudya zvekudya zvinokonzerwa nemakwenzi zvinowanzotonywa munyu, saka muwandu wemunyu unoda kuderedzwa. Nezvokudya zvinonaka, gadzirira ramangwana shandisa musha wako wakagadzirwa nemusha we "fat fatness" (nokuda kweizvi unongoronhorera uye kubvisa mafuta kubva pamusoro) uye kupisa mu 0.5 lita mapaki. Zvakanaka, iyezvino "HP" inopa mapepa gumi nemaviri kubva kumiti yakakosha zvikuru, iyo mudzimai wose weimba achagara achiwana.
... Ane orange kana pineapple
Zvinotora: 400 g kabichi. 1 anyezi, 1 karoti, yakakonzerwa uye yakasanganiswa yakanyatsovekwa ye1 orange kana 200 g yeininipine yakakangwa. For marinade: 2 tsp. granulated shuga, 3 tbsp. l. waini yewaini (kana juice ye 1 lemon), 2 tsp. mafuta ezvirimwa, munyu, pepper kuvira. Shred kabichi, bvisai anyanisi, kabati karoti. Sakanidza mishonga mumbiya, wedzera marineni kana chinanasi. Muchikwata chikuru howedzera midziyo ye marinade, kubika kwemaminitsi 1-2, inyura mumusanganiswa wemiriwo. Rega saladhi inotonhorera uye firiji kwemaawa akawanda kuti uwedzere kutora. Kuvonga kuvhiniga, iyi saradi inogona kuchengetwa mufiriji kwemazuva mazhinji. Ichava 4 servings, imwe neimwe ye 2.5 points, 150 kcal uye 7 gm emafuta.
... Mu marinade
Zvinotora: 1/2 musoro wekakichi, 2 eion, 2 clove yegariki. For marinade: 2 tbsp. l. shuga, 1/2 kapu apple cider vhiniga, 2 tbsp. l. mafuta ezvirimwa, munyu, pepper kuvira. Shred kabichi, chop onion uye garlic. Sakanidza muhombe huru ye marinade zvinoshandiswa, gadzira maminitsi 1-2, wobva wawedzera miriwo. Rega kuti utonhore uye firiji kwemaawa akawanda kuti uwedzere kuravira. Kuvonga kuvhiniga, iyi saradi inogona kuchengetwa mufiriji kwemazuva mazhinji. Ichava 4 servings, imwe neimwe 2 nhovo. 135 kcal uye 7 g emafuta.
... In mayonnaise
Zvinotora: 1/2 musoro we kabichi, 2 karoti. For marinade: 1/2 mukombe mvura, 2 tbsp. l. vhiniga. 1 tbsp. l. shuga, munyu, pepper kuvira, 1 bay leaf, 1 clove yegoriki. Ichava 4 servings, imwe neimwe ine zvikamu 2, 130 makori uye 2 magamu emafuta. Zvinotora: 1/2 musoro wekakichi, 1 girasi rekangoberry yakachena, munyu, pepper kunongora, vhiniga. Shred kabichi, pepper, munyu, fukidza nevhiniga, fonganisa zvakanaka. Kabichi inogona kunge isati yasimbiswa nehuni yehuni kuti iite yakawanda. Wedzerai cranberries, fungai zvakare. Ichava 4 servings, imwe neimwe ye 1 pfungwa, 70 makoriro uye 0 magamu emafuta.
... Ne ham
Inofanira kutarisirwa: 6-8 mashizha mbatatisi, 2 eiii, 3 clove yegoriki, pevhu yakasvibirira kuti vateve, 200 g yemafuta akakwirira, 1 boka reparsley, 1 girasi yemiriwo muto, 3 tbsp. l. 10% kamuki kana mukisi wakamukira. 2 tbsp. l. chingwa chinoputika. Cheka mbatatisi uye ham muzvipfeko. Gadzira anyezi, garlic uye parsley. Isa mbatatisi, anyanisi, garlic, ham uye parsley muzvigadziro muchitsiko chakasvibirira, nzvimbo yakakwirira inofanira kuva yakabatanidzwa. Zvirongwa zvepatate pepper. Sakanidza muto nemakisimu kana mukisi wakasvibirira, udira mukati mehutu. Pamusoro ne mkatecrumbs. Bika muchoto pa 225 ° C kwema 30-40 maminitsi. Kana zvichidiwa, wedzera mvura shoma. Kuti udzivirire kumusoro kubva pakupisa, pedyo nekuguma kwekubika, unogona kuvhara casserole nemafuta. Shumira nemakwenzi emafuta. Ichava 4 servings, imwe neimwe ine mabhodhoro mashanu, 300 kcal uye 7.5 gm emafuta.
... Nehove
Ichazodikanwa: 6-8 mashizha mbatatisi, 2 eiii. 3 garlic cloves, pevhu yakasvibira kuti inwe, 250 g hove ipi zvayo, 1/2 mukombe yakasikwa dill, 1 kapu yemiriwo muto, 3 tbsp. l. 10% kamuki kana akavhenganiswa, 2 tbsp. l. chingwa chinoputika. Dhakirai mbatata uye hove muzvidimbu. Geda onion uye garlic. Itai mbatatisi, anyanisi, garlic, hove uye dill zvigadziri mufomu yakanyanyisa kuratidzira kuitira kuti nheyo yepamusoro ishandiswe kubva pamatate. Zvirongwa zvepatate pepper. Sakanidza muto nemakisimu kana mukisi wakasvibirira, udira mukati mehutu. Pamusoro ne mkatecrumbs. Bika muchoto pa 225 ° C kwemaminitsi anenge 30-40. Kana zvichidiwa, wedzera mvura shoma. Kuti udzivirire kumusoro kubva pakupisa, pedyo nekuguma kwekubika, unogona kuvhara casserole nemafuta. Shumira nemakwenzi emafuta. Ichava 4 servings, imwe yega 4.5 mabheti, 290 makori uye 6 gramu emafuta. Cheka mbatatisi kuva zvidimbu. Geda onion uye garlic. Kubva pamakani kunodha mafuta ose, yakaoma nemashizha epepa. Isa mbatatisi, anyanisi, garlic uye sprats muzvigadziro muchitsiko chepamusoro chekugadzirisa kuitira kuti hupamhi hwepamusoro hugadzike kubva kumatezi. Zvirongwa zvepatate pepper. Sakanidza muto nemakisimu kana mukisi wakasvibirira, udira mukati mehutu. Pamusoro ne mkatecrumbs. Bika muchoto pa 225 ° C kwema 30-40 maminitsi. Kana zvichidiwa, wedzera mvura shoma. Kuti udzivirire kumusoro kubva pakupisa, pedyo nekuguma kwekubika, unogona kuvhara casserole nemafuta. Shumira nemakwenzi emafuta. Ichava 4 servings, imwe neimwe ye5,5 points, 325 kcal uye 10 gm emafuta.
... Nyuchi nemakaroti
Zvinotora: 500 g yepasi-mafuta yakakodzwa nenyuchi (vasati vapukunyuka muchigunzva nyama vachibvisa mafuta ose anooneka kubva kumativi e nyama), 100 g ye stale yakadyiwa chingwa, 1iiiii, 1/2 kapu ye1% kefir, 2 karoti, pinch yemunyu uye yevhu pepper. Nyama yacho inoputirwa mune girasi yemhuka, yakasanganiswa neanisi yakasvibiswa. Chikafu chine tsvina shredded ne blender kuti uwane chingwacrumbs, kana kuti chidimbure mumvura uye chivhare. Sakanidza chingwa ne yogurt, chiisa parutivi kwemaminetsi mashomanana, wozowedzera pane zvakagadzirwa. Goroti karoti pa grater yakanaka, funganya nyama yakakungwa. Munyu uye pepper. Mvura 12 mapundu ane maoko akaoma. Ivaise pahomwe yebheka yakavharwa nepepa yekubheka. Preheat ovini kusvika ku 220 ° C uye gadzira mapaplets mukati maro kwemaminitsi gumi nemashanu. Kuti uwane ruvara rwekunakisa, iwe unogona kuisa gorosi rinobikwa nechetlets pamusoro wepamusoro yeovheni kana kutenderera "grill" mode. Iwe uchawana <> zvikamu, imwe neimwe ye 2.5 points, 175 kcal uye 7 gramu emafuta.
... Nyuchi ne zucchini
Inofanira kutarisirwa: 500 g yepasi-mafuta yakakodzwa nenyuchi (vasati vapukunyuka muchikafu chekudya kuti vadzivise mafuta ose anooneka kubva pamakumbo), marrow 1 yemuorivhi, 100 g-fat-fat cottage cheese, 1 mazai, 1/2 mukombe wezvokudya zvemanheru kana chingwa chakapwanyika, piniki yemunyu uye pepper yakasviba . Nyama inoputika mune gorosi yezvokudya, kuwedzera zucchini yakagadzirwa, kottage cheese, mazai, breadcrumbs. Munyu uye pepper. Mvura 12 mapundu ane maoko akaoma. Ivaise pahomwe yebheka yakavharwa nepepa yekubheka. Preheat ovini kusvika ku 220 ° C uye gadzira mapaplets mukati maro kwemaminitsi gumi nemashanu. Kuti uwane ruvara rwekunakisa, iwe unogona kuisa gorosi rinobikwa nechetlets pamusoro wepamusoro yeovheni kana kutenderera "grill" mode. Ichava 6 servings, imwe neimwe ine nhatu. 200 kcal uye 9 g emafuta.
... Nenyuchi "Gentle"
Ichazodikanwa: 500 g yemombe yakakora-mafuta, 100 g yezvingwa zvakachena zvemaodzanyemba, 1 anyezi, 2 mazai, pinch yemunyu uye pepper yakasviba. Nyama yacho inoputika mune girasi yemhuka, yakasanganiswa neyakanyorova mumvura uye yakanyanyisa chingwa. Wedzera zvakapwanyika anyezi, mazai, akaputirwa nemukaka, munyu, pepper. Dhu rakafanira kusanganiswa, kubata nemaoko akaoma 12 cutlets. Ivaise pahomwe yebheka yakavharwa nepepa yekubheka. Preheat ovini kusvika ku 220 ° C uye gadzira mapaplets mukati maro kwemaminitsi gumi nemashanu. Kuti uwane ruvara rwekunakisa, iwe unogona kuisa gorosi rinobikwa nechetlets pamusoro wepamusoro yeovheni kana kutenderera "grill" mode. Ichava 6 servings, imwe neimwe ine 3 points, 195 kcal uye 8.5 gramu yemafuta.
Blanks
Jam kubva ku quince nemadnuts
Ichazodiwa:
1 kg ye quince, 500 g shuga, pakiti ye gelling agent yekugadzira jam uye jam (somuenzaniso, "Zhelfix"), 0.5 kg yeannut peeled, one orange.
Zvaunofanira kuita
Shamba willow, wipura zvakanaka kana kuoma. Geza, bvisa kamuri yemasitini uye ucheke mumakumbo maduku, zvichienderana nehafu yevhu. Kugadzirira peel: zvakajeka nebako kuti ubvise zvakanyanya kupisa, pasina kubata mutsvuku wakachena, peel kubva kumarangi uye kuti ucheke nemashizha. Muhomwe yepasi yakasvibirira yakaisa quince, shuga, zheliks, walnuts uye zest. Pakazara kupisa, nokukurumidza, nguva dzose ichikurudzira, kuunza kumota. Zvadaro kuderedza kupisa uye kubika jam, usingadzimidzi kuwedzera, kune imwe 3-5 maminitsi. Iva nechokwadi chekubvisa pombi. Jamu inotonhora inotapira mu-pre-yakabikwa yakaoma mabhasikoro, bvumira kuti itonhorere, uye uchengetedze mufiriji. Ichava 20 servings, imwe neimwe ine 3 points, 185 kcal uye 5 magamu emafuta.