Mucheka wemusango nemakwenzi akaomeswa
Kwema 2 servings:
1) makapu matatu emupunga wepasi
2) 1 tsp. mafuta omuorivhi
3) 4 makapu ekaratikiti
4) 4 makapu akachekwa celery
5) 1 clove yegariki
6) 2 tsp. dzakaomeswa thyme
7) 4 makapu emuorivhi akaomeswa
8) 1 kapu mukaka musana usina munyu
Kubika:
Shambai mupunga pasi pemvura inotonhorera uye uise ndiro yacho parutivi. Zvadaro fambisa mafuta emaorivhi muhombodo yakadzika. Wedzerai anyanisi, karoti, celery uye garlic uye pfuurira kusvikira miriwo inononoka (maminitsi mashanu nemashanu). Wedzera thyme, yakaoma cranberries uye udururire miriwo ine muto. Wedzera risi kwavari uye gadzirai moto wakadzika kwemaminitsi makumi matatu. Muchikamu chimwechete (1.5 makapu emujunga): 465 kcal, 34 g yeprotheni, 9 g emafuta, 57 ghydrohydrates, 5 g ye fiber, 55 mg ye-calcium.
Egg Frittata neGungwa
1) mazai 8
2) 1.5 tsp. mafuta
3) 1 zukini, akacheka urefu uye akachekwa
4) 1 anyezi yakagadzirwa
5) 1 curry seasoning sachet
6) 170 g ye shrimp yakakoshwa
7) 2 makapu e cherry tomato
8) 1 boka reparsley
9) mapepa epaprika
10) munyu, pepper kuti inonaka
Kubika:
Preheat oven kusvika 180C. Sungunusa kapu yearoro mumoto unopisa wakakodzera kushandiswa muchoto. Iroya mazai mumbiya neforogo. Wedzera kwavari zvidimbu zve zucchini, anyezi, curry. Dururirai musanganiswa mune ganda rinopisa, kumusoro nemamate, parsley, shrimp. Fukidza nepaprika. Bika muchoto kwemaminitsi 10-12, kana kusvika musanganiswa wei wawedzera kaviri. Kubva kumusoro nyunganya chikamu chinosara chebhotela, uchisasa nomunyu uye pepper. Dura frittata mu 4 zvimedu uye ushumire moto. Mune chikamu chimwechete: 283 kcal, 33 g yeprotein, 13 g emafuta, 8 g ye-carbohydrate, 2 g ye fiber.
Egg salad
1) mazai matatu makuru
2) 1 yakasimwa celery midzi
3) 1 tbsp. l. chopped parsley
4) 1h. l. Dijon masitadhi
5) 1 tbsp. l. petals of almonds
6) 1 pinch pepper pevhu
7) mutsvuku wavash
Kubika:
Isa mazai muhomwe, uadururire nemvura, uuye kumota uye ubike kwemaminitsi masere pamusoro pepakati. Ika mazai uye itonhorera. Bvisa mazhenje kubva kune maviri. Imwe jira rose uye 2 squirrels akaisa mundiro. Vapedze neforogo. Wedzera celery, parsley, masardard, maarimondi maruva, pepper uye funganya zvakazara. Shumira pahwendefa kana, kana uchida, yeka mu lavash.
Gaspacho
1) 500 g yematare yakakura
2) 1.5 makapu emukomba
3) 2 makapu emukati tsvuku tsvuku
4) 2 makapu eparsley mashizha
5) 1 tsp. kumini
6) 1 tsp. munyu
7) 1h. l. waini waini
8) 1 tsp. uchi
9) 2 tsp. mumonia
10) 1 tbsp. l. mafuta omuorivhi
11) pepa cayenne kuvira
Kubika:
Bvisa chikamu chemasamati uye udzicheke zvidimbu zvidimbu. Itai tomate nezvimwe zvinoshandiswa (kunze kwepeperi ya cayenne) mu blender kana kubatanidza nekurova kusvika rakasvibira. Dururira mumahwendefa uye, kana zvichidiwa, wedzera pepper cayenne. Muna imwe kushumira (1 mukombe): 71 kcal, 4 g protein, 4 g mafuta (anenge 1 g yakazara), 9 g gorohydrates, 2 g fiber, 31 mg calcium.
Nyuchi dzehuni nembeu yeesame
1) 1 tsp. chiedza soy mayonnaise
2) 1 tsp. Dijon masitadhi
3) 4 tsp. turmeric
4) 4 tsp. yemvura
5) zvidimbu makumi maviri zvemajamu makumi mapfumbamwe emakumbo pasina chivara (rimwe nerimwe rakagurwa kuva 4 mavara akareba)
6) 4 tbsp. l. mutsvuku uye mutsvuku wesame
For muto:
1) 4 makapu eusanenede peanut butter
2) 4 makapu emvura
3) 2 tsp. lime juice
4) 1 tbsp. l. soy sauce
5) 2 tsp. lime peel
6) 2 tsp. omiswa herbs
7) 2 tsp. grated ginger
8) 2 tsp. hot pepper
9) 2 tsp. chopped garlic
Kubika:
Gadzirira marinade: mune mukombe muduku, pamwe chete soy muto, masheard, mvura uye mutsvuku. Isai zvidimbu zvehuku mukati musanganiswa uye muende kweawa. Mushure menguva iyo, bvisai huku, musangoioma uye musvike muSesame mbeu. Pisa huni ku 180C. Isai chicken pamateyi webiki uye gadzirai kwemaminitsi gumi nemaminetsi gumi nemaviri. Gadzirira mucho: funganisa zvese zvinoshandiswa mu blender kusvikira yakasviba. Dururirai huku. Mune chikamu chimwechete: 191 kcal, 26 g yeproteiniti, 10 g ye mafuta, 4 g ye-carbohydrates, 30 mg ye calcium.
Orange meringues nemaarmonds
1) makapu maviri emaarimondi akachekwa
2) makapu maviri ehupfu yehupfu
3) 1 tsp. upfu
4) 1 mazai evha
5) piniki yemunyu
6) 3 tbsp. l. granulated shuga
7) peel half of orange
8) 4 tsp. runyoro rwemaruva
9) makapu matatu emapurikiti anokonzerwa nekasega yega shuga
Kubika:
Pisa huni mu 150C. Isa pepa rechechi pamateyi ekubikira. Isa nutswe, shuga yakakanyiwa uye upfu mu blender kana kuisa uye kucheka kuitira kuti nutsva zvive mupfuti (anenge anenge 30-30 seconds). Muchidyiro chikuru, whisk mazai ega ane musanganisi, shandisa munyu uye ramba uchiita whisk kusvikira wakakura. Zvadaro wedzera shuga uye ramba uchirova zvakare, zvishoma nezvishoma uwedzere musanganiswa wehuga hwehupfu uye marimu, pamwe nepegeri peel uye kubvisa. Iroya hukuru kune imwe nyika iyo inogona kugadzira meringue. Ita meringue (mabhora e 2.5 cm) patafura yebiki uye kubika muchoto paavhareji yekupisa kwemaminitsi makumi maviri nemashanu. Zvadaro simudzai kutonhora kumusoro uye kubika kune imwe kuenda. Bvisa kubva muchoto uye firiji. Merengi inogona kuchengetwa mumudziyo usina kudzivirira kwevhiki kwevhiki. Tora chidimbu che apricot yakagadzirwa, gadzira patsipa rakadzika reimwe meringue uye shandisa imwe koni yevamwe. Ike keke yakagadzirira - iwe unogona kushanda patafura. Muchikamu chimwe: 55 kcal, 1 g yeprotein, 2 g emafuta, 7 g ye-carbohydrates, 1 g ye fiber, 12 mg ye calcium, pasi pe 1 mg yesimbi, 13 mg ye sodium. Isu tinozvirumbidza nezvezvokudya zvedu zvinofadza zvetafura yemitambo, uye isu tinotarisira kuti ivo vachauyawo kune zvamunofarira.
Bon appetit!