Chicken ne mustard-basil muto
4 servings
Kugadzirira: Maminitsi manomwe
Kugadzirira nemishonga: maminitsi gumi nemaviri
2 tbsp. nendiro dzeupfu; 1/4 ye spoonful yemunyu; 1/4 tsp tsvaga pasi; 4 chicken fillets pasina ganda uye mapfupa (anenge 450 g); 1 - 1 kapu yemukate usina kuiswa mutsutso; 1/4 mukombe wewaini yakachena; 1 tbsp. tsanga yemasitadhi; 2 tbsp. nendiro dzamafuta omuorivhi; 2 tbsp. makapu akachekwa anyezi; 2 tbsp. nendiro dzebasil yakakoswa; 4 zvikamu zvechingwa chakaomeswa.
Sakanidza upfu, munyu uye pepper pamwe chete mumudziyo usina kudzika. Chengeta zvishoma nezvishoma brisket mumusanganiswa uyu; Usarasa chero upfu hwakasara. Muchidimbu, fukidza 1 mukombe wemuvini, waini neasitadhi; tarisa parutivi. Preheat 1 tbsp. Spoon mafuta muhomwe huru yekupisa pamusoro pekupisa (mafuta haafaniri kutanga kusvuta). Isa nyama iyo pani yakatsvaira, kuderedza moto kusvika pakati uye fry kusvikira ndarama kwemaminitsi maviri kune rumwe rutivi. Isa nyama pahote. Dururirai kapu inosara yemafuta mukaini inopisa. Isai shallots uye fry pamusoro pemasvikiro ekupisa kwemaminitsi makumi matatu - kusvikira anyezi isvundu. Wedzera upfu, funganya uye kubika kune mamwe maawa 30. Dururira muwaini yekusanganiswa newaini uye uuye neuuce kuti upise pamusoro pekupisa kukuru. Isa nyama yacho mumoto uye udire mukati maro mvura inodonha kubva mumuviri. Deredza kupisa kusvika pakati, kuvhara uye kumira kwemaminitsi maviri kune rumwe rutivi - kusvikira nyama yakabikwa. Kana muto mutsva wakanyanya kuwanda, iwedzere pamwe nehafu yakasara yegirazi yemhwu. Wedzera basil. Itai pa 4 mahwendefa uye mushumire sezvinodiwa nechingwa cheItaly. Nutritional value per serving (1 breast, 1/4 cup sauce): 223 kcal, 8 g mafuta (34% kcal), 1 g mafuta akazara, 5 g gorohydrates, 28 g protein, 1 g fiber, 24 mg calcium, 1 mg dare, 442 mg ye sodium. Rasstolkite bhasika yakasara kune kusagadzikana kwembatata yakasvibiswa, kuwedzera mvura shomanana, uye kupisa mumafomu echando. Wedzera cubes yebasil yechando yakasvibira kusvika kune masukisi nemasese.
Cheese pasta
Ndinokutendai nekisimu yakasvibirira, mukaka usina kunyoreswa wakagadzirwa nemukaka uye Cheddar cheese, imwe kushanda chechesi macaroni inonyanya kubudisa mishonga ye calcium, ichikupa nehafu yezvokubhadhara zvayo zvezuva nezuva.
4 servings
Kugadzirira: 10-15 maminitsi
Kugadzirira nemishonga: 20-25 maminitsi
340 gramu dzepasta dzakasiyana "Rozhki"; 1/3 mukombe wakasviba mukamu uye yakaderedzwa mafuta; 1 inogona (420 g) yemamato yakakonzerwa, yakagadzirwa mumakumbo (pasina jisi); 1 inogona (360 ml) yemukaka usina mafuta wakagadzirwa nemafuta kana 1 1 litre yekaka rakagadzirwa; 115 g (1 girasi) yechekwa risina mafuta "Cheddar"; 2 mashupuni eDijon masitadhi; 1/2 tsp pasi pepisi tsvuku; 1/8 tsp yevhu nutmeg; 2 tbsp. spoons of breadcrumbs; 2 tbsp. spoonful ye grated cheese "Parmesan".
Preheat oven kusvika 175 ° C. Ika paseka maererano nemirayiridzo pane pepa. Dharira mvura, uchengetedze anenge 1/3 mukombe wemvura, uye ugoisa paste mumudziyo mukuru. Apo pasta ichi ichiri kupisa, kuwedzera mukiki wakasviba, mvura kubva pasta uye tomate. Zviise parutivi. Pisa mukaka muhomwe yepakati mukati mekupisa mukati mehuni kusvikira utanga kuputika zvishoma pamucheto. Wedzera chezi, masheard, pepper uye nutmeg uye zvishoma nezvishoma kubika, kusveta nguva dzose, kusvikira cheese inyauka. Isai musanganisi wetizi mu pasta uye muise mupuvha (musanganiswa unoguma uri mumvura, asi inopisa muchoto). Sakanidza breadcrumbs ne "Parmesan" uye usasanganise nemusanganiswa. Bika, usina chifukidzo, kwemaminitsi 20-25 - kusvika pasta yakafukidzwa neholide yevhu yakaoma. Nutritional value per serving (2 cups): 484 kcal, 7 g mafuta (12% kcal), 3 g mafuta akazara, 79 g makhydrates, 28 g protein, 4 g fiber, 466 mg calcium, 3 mg iron, 464 mg sodium.
Casserole ne turkey uye mbatata yakasviba
Kudzorera pasi nenyuchi pamwe nehututi, iwe "unocheka" chikafu ichi kune zana zana.
4 servings
Kugadzirira: 15 Maminitsi
Kugadzirira nemishonga: maminitsi gumi nemashanu
4 maasipuni * emafuta omuorivhi; 1/2 kapu eiii yakatswa; 2 karoti yakasarudzwa; 2 yakasimwa celery mapesi; 2 squeezed garlic cloves; 450 g yakadyiwa nyama kubva muhombodo; 1 teaspoon ye thyme yakasimwa; 1 teaspoon yakaoma oregano; 1/4 tsp pasi pepisi tsvuku; 1 hari (800 g) yematata; 3 yakakura kana 4 midzi mbatata (inenge 450 g), yakanyungudutswa uye yakagurwa kuita zvidimbu 5 cm muhukuru; 1/4 mukombe wakadzika-mafuta muto wakachena; 2 tbsp. makapu emukaka wakaoma; 2 yakasviwa anyoro eiii.
Preheat oven kusvika 200 ° C. Muchiri guru rinopisa, kupisa zvipukisi zviviri zvehotela pamusoro pemhepo inopisa (kana usina ganda rinopisa rinenge 30 cm, shandisa hombe huru iyo iyo yose inoshandiswa yakakodzera). Wedzerai anyanisi, karoti, celery uye garlic uye fry kwemaminitsi matatu - kusvikira miriwo iri nyore. Isa miriwo kunze kwepani yakatsvaga uye ivai nechero. Muchikamu chimwechete, chengetai mashupuni maviri anosara emafuta pamusoro pemhepo inopisa. Wedzera huturuki uye fry kusvikira dhute doridhe, kusunungura hupfu hwekudya panguva yekutsvaira, kwemaminitsi 3-5. Wedzera thyme, oregano uye pepper uye fungai zvakanaka. Wedzera miriwo yakakangwa uye tomato kune pani yakatsvaira uye uuye kumota. Deredzai kupisa uye simmer pamusoro pemhepo inopisa kwemaminetsi mashanu - kusvikira mvura yakasviba uye muto unowedzera. Panguva ino, isa mbatatisi muhomwe huru uye uidururire nemvura. Isa chikwama pamusana pemoto wakasimba uye uuye kumota. Pfeka kwemaminitsi masere kusvikira mbatata ichinyorove (iwe unogona kugadzirisa nekugadzirisa iyo neforogo). Dharira mvura uye urove mbatatisi muchokupukisa kusvikira pure, uwedzere muchero wakamu uye mukaka. Nyaya pamwe nevhudhi yakasvibira kuti toravira. Wedzerai mavarai ezvinyoro uye musanganise (mbatata yakasviba inofanira kunge yakanyorova mvura kuitira kuti inogona kuiswa nyore nyore kune nyama isina kudya, kana mbatata yakasviba isina mvura yakakwana, kuwedzera mukaka muduku). Shandura nyama yakasanganiswa kunzvimbo yakadzika, isina kupisa inopisa uye inenge yakareba masendimita makumi maviri kana masere (casserole) isina kudzika. Kuparadzira yakafukidzwa kumusoro ne spoon paTurkey uye yakasvibisa mashed layer. Isai casserole pamateyi ekubika (kana chikamu chemashed drain) uye gadzirira maminetsi 12 kusvika ku15, kana kusvikira mbatata yakavhara nehombodo yendarama uye kubwinya. Nutritional value per serving: 370 kcal, 8 g mafuta (19% kcal), 2 g mafuta anozara, 47 g gorohydrates, 33 g protein, 7 g fiber, 297 mg calcium, 6 mg iron, 426 mg sodium.
Chicken soup ne onion dumplings
Uyu soup muhutano hwakafanana nechingwa; kuwedzera wiradi yehodhi, iwe uchawana kudya kwemanheru kana kudya.
4 positions
Kugadzirira: 5-10 maminitsi
Kugadzirira nemishonga: 18-22 maminitsi
2 mashupuni emafuta omuorivhi kana mamwe mafuta emiriwo; 1/2 kapu eiii yakatswa; 1 chopped bell pepper; 1 kapu yemakaroti akachekwa; 2 clove yegoriki yakadzingwa; 450 g yeiyo fillet isina ganda nemapfupa, zvigurwa zvidimbu 2.5 cm muhukuru; 2 bay leaves; 1 teaspoon ye thyme yakasimwa; 1/4 tsp pasi pepisi tsvuku; 1/4 tsp yenyika, 4 makapu asina tsvina mutsu; 1 mukombe wewaini yakaoma; 2 tbsp. spoons yakatswa parsley
Dumplings
1 mukombe weupfu; 1 teaspoon yekubheka powder; 1 tbsp. kapu yebhati isina kuiswa; 1/2 mukombe wakakora-mafuta; 2 tbsp. makapu akachekwa anyanisi.
Muchengetedzi guru rinorema rine dense chivharo, kupisa mafuta pamusoro pemhepo inopisa. Wedzerai anyanisi, paprika, karoti uye garlic uye fry kwemaminetsi maviri. Wedzerai mazamu ehuku uye fry kwemaminitsi mashanu - kusvikira vadzikidzwa nehutanda hwebhuru kumativi ose. Wedzera bay leaf, thyme, pepper uye sage uye fungai zvakanaka. Wedzerai mukaka mutsva uye uuye kumota. Deredza kupisa kusvika kune masvikiro uye kubika kwemaminitsi mashanu. Munguva iyi, mune ndiro yakasvibirira, funganisa upfu neupfu hwekubheka. Uchishandisa mahwanda, funganisa upfu nehotela kuitira kuti musanganiswa urege kusununguka. Wedzerai mukaka uye musanganise kuti musanganise zvakanaka. Wedzerai onion uye musanganise. Wedzera peas kusvika kune muto uye uuye kumota zvakare. Uchishandisa hombe huru, kanda mumucheka 8 dumplings muchimiro chebhora. Dhavhara uye kubika pamusoro pemhepo inopisa kwemaminitsi 8-10 pasi pechifukidziro, kusvikira dumplings dzikagadzirwa uye dzakanatswa (dzinofanirwa kunge dzakasimbiswa kumutsara). Bvisa muto kubva mumoto uye bvisa mashizha emurairi. Dururira soro ne dumplings pamahwendefa uye usasese parsley itsva. Nutritional value per serving (1 cup soup, 2 dumplings): 346 kcal, 8 g mafuta (21% kcal), 3 g mafuta akazara, 39 g makhydrohydrates, 28 g protein, 5 g fiber, 185 mg calcium, 4 mg iron, 690 mg ye sodium.
Chicken soup uye garlic
Sakanidza 4 makapu emuti mutsva wakarohwa nekeki yakabikwa, 2 makapu akachekwa akabikwa nyama yekuku uye 1 mukombe yekusanganiswa kwemiriwo yakaomeswa; kubika pamusoro pemhepo inopisa kwemaminitsi gumi. Gadzirira nechasley yakagadzirwa. Kushumira: 4. Pamwechete kushumira: 104 kcal, 2 g mafuta.
Pizza ne pesto uye sipinashi muto
Sora 450 g ye chilled (kana kuti thawed) pizza poda mu 40 cm yepamusoro keke uye uise pababiro; nzvimbo pahupfu 1/3 mukombe wekupedza pesto sauce kubva kubasil uye kupararira pamusoro pechiso chose; kumusoro ne 280 g ye sipinashi yakasvibiswa uye yakaomeswa yakasikwa uye 1/2 mukombe yakakanyiwa Mozzarella cheese yepakati mafuta mafuta. Bika pa 230 C kwema 8-10 maminitsi kusvikira cheese inyauka uye mhiri kwe pizza rima. Kushumira: 4. Pamwechete kushumira: 473 kcal, 16 g mafuta.