Chowder pamwe nehuku uye mhuka yemichero
• 1 tbsp. hupfu hwegorosi
• 1 tsp. dzakaomeswa thyme
• 4 tsp. pasi pasi peputi
• 4 tsp. pasi tsvuku tsvuku
• 1 tsp. mafuta omuorivhi
• 450 magamu emabere ehuku pasina ganda, akacheka kuita zvidimbu zve 5 cm
• 1 kapu yakagadzirwa eiii
• Makapu maviri erotiro yakakangwa
• 2 mapeji emucheka wakabikwa
• 1 rotip inopera
• 4 mazai emapapatata
• 1 packet (400 g) puree yemamatawa matsva
• 800 ml yemukaka wakagadzirwa akagadzirwa
• 1 tsp. Dijon masitadhi
• 1 kapu yebhinzi yakaoma
• makapu mana eparsley yakakoswa
• Croissants 4 yakakwana
Kubika:
Muchidya chiduku, funganisa upfu, thyme, mutsvuku uye tsvuku tsvuku ndokuisa parutivi. Muchikwata chikuru chepuriji chemafuta uye kupisa kusvika mukati mekushisa. Isai mazamu ekoko uye anyanisi ipapo uye endai kwemaminetsi maviri. Wedzera musanganiswa weupfu, thyme uye pepper, mix. Zvadaro wobva wawedzera, kukurudzira, karoti, celery, turnips, mbatata, tomato puree, muto nemasitadhi. Birai. Ita maminitsi mashanu pasina chifukidzo, kusvikira nyama yakagadzirira, uye miriwo haisi nyore. Wedzera, kukurudzira, bhinzi bhinzi uye kubika kune imwe miniti. Bvisa ndiro kubva pamoto uye uwedzere parsley. Shumira ne-full bagels. Mushandi mumwechete (2 makapu ezvokudya nemimiriwo uye 1 bagel yeupfu hwakatsetseka): 463 kcal, 38 g yeprotheni, 6 g emafuta (1 g yezvakazara), 64 g yegrichydrates, 13 g ye fiber, 280 mg ye-calcium.
Spaghetti Bolognese
• 1 karoti yakagurwa
• 1 yakasimwa celery stalk
• 1 bhuru duku shoma, yakagurwa kuita zvikamu 8
• 2 tbsp. l. mafuta omuorivhi
• Makapu maviri ewaini yakaoma yakaoma
• Inogona 1 yematata yakakanyiwa mumvura (inenge 500 g)
• 2 tbsp. l. tomato paste
• 8 tsp. grated nutmeg
• 350 g yepaghetti kubva durumu yegorosi
• 500 g yenyama pasi nyama
• grated Parmesan kuvira
Kubika:
Nokuda kwemuupe: garai makaroti, celery uye anyanisi mune blender uye mudimbure muzvidimbu zviduku (kwete mumatate yakasviba). Muchikwata chinodururira mafuta omuorivhi, wedzera mishonga yemafuta kubva kune blender, munyu (1/4 tsp munyu) uye kupfuurira kwemaminitsi 3-4 kusvikira miriwo ichinje. Isa, kuwedzera ipapo zvinhu newaini yakachena. Uyai kune chemota uye mubike, muchikuvadza, kwemaminitsi mashanu kusvikira mvura ichibuda. Uyezve wedzisa tomate, tomato peta, nutmeg uye yakasara munyu. Iva kupisa pamusoro pekupisa, uchikurudzira nguva dzose kusvikira muto unotanga kuvhara (anenge 20 miniti). Mucheka wakagadzirirwa unogona kushandiswa pakarepo kana kuchengetwa mufiriji kwemazuva matatu. Ita spaghetti maererano nemanzwiro epa papoti. Gadzirira pasita pamapuranga matanhatu, wedzera supuni yehutu inopisa. Fukidza ne grated Parmesan cheese kuti uridye. Mune chikamu chimwe chete: 375 kcal, 18 g yeprotheni, 6.2 g mafuta, 62 g ega-shydrates, 10 g ye fiber, 74 mg ye calcium.
Chicken ne cilantro uye nuts
• 2 tsp. sunflower oil
• 450 g yemvere yehuku, diced
• 30 g yemiti inotapira
• 2 tsp. grated ginger root
• 4 clove yegariki
• 4 makapu akachekwa anyoro eiii
• 1 tbsp. l. soy sauce
• 2 tsp. rice vhiniga
• 1 tsp. sesame mafuta
• 1 kapu yakakoswa cilantro
• makapu mana eChinese yakagadzirwa
• Lime zvimedu uye mashizha matsva ekorianderi kuti zvive zvekushongedza
Kubika:
Muchiri guru rinopisa, kupisa mafuta ezuva. Wedzera chicken uye fry kwemaminitsi maviri. Zvadaro wedzura mahwende, ginger uye garlic. Cook, inomutsa nguva dzose, kwemaminitsi matatu. Wedzerai ruvara rweeiiii, soy sauce, rice nevhiniga uye sesame mafuta. Siya moto pamaminitsi mashomanana. Bvisa kubva pakupisa uye uduruke coriander. Shumira neChinese kabichi yekunakirwa, yakashongedzwa neyimu uye mashizha e cilantro. Mune chikamu chimwe chete: 229 kcal, 30 g yeproteiniti, 11 g emafuta, 7 g ye-carbohydrate, 2 g ye fiber.
Carrot and mango mousse
• makapu maviri emango dic
• 3 tbsp. l. low-fat fat sour cream
• 3 tsp. shuga
• 1.5 makapu emutiroti juice
• 2 tsp. vanilla extract
Kubika:
Muchikamu chiduku, tsvina gelatin mumukombe wekaroti juice. Mune blender, shamhu mango kusvikira yakasviba. Itai gango ne gelatin pamusana wekupisa uye, zvichikuvadza, kubva pane izvo granules zvakanyunguduka zvachose (kwete kupfuura 1.5 maminitsi). Wedzerai jisi mu puree yemango uye simbisa. Wedzera yakasara karoti juice, mucheki wakasviba, shuga uye vanilla. Dururira mousse muzvisikwa zvina uye refrigerate kwemaawa matatu. Shumira nechidimbu chemango uye spoonful yekamuki. Mune chikamu chimwechete: 135 kcal, 3 g yeproteiniti, 3 g yemafuta, 28 g yemakrohydrates, 2 g ye fiber, 39 mg ye calcium.
Muesli bar
• Mikombe 2 ye oatmeal
• 1 kapu yakakwana yeupfu
• 2 a. l. sesame mbeu
• 1 tsp. baking powder
• 1h. l. sinamoni
• 1 pine yemunyu
• 3 tbsp. l. mafuta omuorivhi
• 2/3 mukombe jisi sirasi (kana chimwe chekudya chako)
• 1 mazai
• Mikombe 2 yemichero yakaomeswa (cranberries, yakagadzirwa zvakanyatsoomeswa apricots, mapapunyika, mazambiringa)
• makapu maviri akachekwa maarumondi
Kubika:
Preheat oven ku 170C. Shandisai pani nemafuta. Mucheka rakadzika, funganisa sirasi, bata uye dhi. Mune imwe ndiro, funganisa midzi yakaoma: oatmeal, furawa, sesame, poda, kubika, sinamoni uye goro. Gadzirai mvura nemusanganiswa wakaomeswa, wedzerai nuts uye michero yakaoma uye musanganise zvakakwana. Paridza pfupa mubhayi yekubheka nekapu yakasvibira uye kubika muchoto kwemaawa makumi maviri nemakumi matatu kusvikira chingwa chikaputika. Uchitonhorera kwemaminitsi gumi, tumira kune bhodhi recheka ugoitema kuva mabhairi gumi nemaviri nemupi unopinza. Chengetedza kwemazuva mashomanana mune mudziyo usina kudzivirira. Mune chikamu chimwechete: 223 kcal, 5 g yeprotein, 7 g emafuta, 38 g yehydrohydrates, 4 g ye fiber, 4 g ye calcium.
Apple-yoghurt mousse
• 200 mafuta asina yogar
• 3 tsp. sirasi (maple kana uchi)
• 4 makapu emuchina sinamoni
• maapuro maviri
Kubika:
Sakanya yoghurt, sirasi, sinamoni. Peel maapuro, akacheka muzvikamu 8. Zadza yogashi nemichero. Shumira nehizha reminti. Mune chimwe chikamu: 75 kcal, 4 g yeprotein, 2 g emafuta, 16 g yemakhahydrates, 1 g ye fiber. Tinotenda nekuda kwekombiyuta yedu yekubika ndiro dzeItaly, iwe uchagutsikana!