For 4 servings:
600 g salmon fillet, juisi yemononi, 30 g parsley yakakangwa, 50 gm einisi yezvindori, mazai maviri, mafuraji 3 edzimba chechi chekudya, 2 mashupuni maviri ezvingwa, mikate, mafuraji 3 masayonnaise , 200 g yekamu yakasviba, 5 maspuniji eiri yemafuta.
Kugadzirira:
1. Ihove yakabikwa zvakasvibiswa, shandisa jisi remuti, wedzisa parsley, hafu yemafuta anoyisi uye munyu. Iva mazai, funganisa nekottage cheese, breadcrumbs uye zvidimbu zvehove. Mipira yakakonzerwa kubva pasi penyama uye mupumburu mumakumbo akaoma.
2. Gadzirai matamate nemvura inopisa, peel, yakanaka yeka. Ganya pamwe ne mayonnaise, mukrimu wakasviki uye mushizha anyezi. Munyu.
3. Fry the fish balls in olive oil (8 min), isa ndiro iyo pamahwendefa uye ushumire nemuchu muto.
Kubika nguva: 30 maminitsi.
Mune chikamu chimwechete, 580 kcal.
Mapuroteni - 42 g, mafuta -16 g, mahydrohydrates - 66 gm
Nyeredzi dzinotapira pa "chikwama" chemasodhi.
Kwema 2 servings:
200 g noodles, munyu, 1 bunch of basil, 2 sprigs of rosemary, 1 kikapu yepine nuts, 1 kikapu yegate rakagadzirwa, 8 maspuniji emafuta emichero, pasi pepisi yakasviba, 6 mashizha matsvuku makuru, 1 clove yegoriki.
Kubika:
1. Birai ma noodle. Bhatanidza mashizha ebasil nemaruva, tese uye 4 maspuniji emafuta emichero. Nguva uye geda chisanganiswa mu blender.
2. Gadzira shrimp kumuswe. Sekucheka mushure, bvisa murima. Garlic inopfurikidza nemudhiriri uye inopisa mumakamuri mana ekudyira. spoons yemafuta yemichero pamwe chete neRomsemary. Shrimp fry (1 miniti kune rumwe rutivi). Munyu uye pepper.
3. Bvisa kubva kupisa uye usapararira kubva pani rinopisa, kusvikira rava pachena (nguva nenguva ichidira mafuta anopisa). Mix noodles ne spicy sauce. Pamisoro ine shrimps.
Kubika nguva: 30 maminitsi.
Pamwechete kushumira, 185 kcal.
Mapuroteni - 7 g, mafuta -15 g, mahydrohydrates - 7 g
Steak yakagadzirwa nemiriwo.
For 4 servings:
3 clove yegoriki, 2 maspuniji emujimu, 1 teaspoon yakaoma oregano, pasi Chile, mafuraji makumi mana emasvini, mashizha 4, 1 kisiyiti, 1 kate red lentil, 1 petio celery stalk, 1 chirim pepper, 100 g ye lettuce, 150 g yegorosi yakakanyiwa, supuni 1 yeBalsamic vinegar uye mustard.
Kubika:
1. Chikamu chegorosi yakasanganiswa uye sanganidza nemuto wemonimu, oregano, chili, 4 tablespoons mafuta yemafuta. Pepper. Nyora nyama uye uende kweawa imwe.
2. Karoti, anyanisi uye garlic zvinosvika mumakumbo, kuwedzera lenti. Munyu uye muduruke makapu maviri emvura. Pheka, sezvinoratidzwa pahuturu hwemhesi. Celery inodonhedzwa muzvindori, chirim, kubvisa mbeu, - maronda, lettuce yakabvaruka kuita zvidimbu, zvose zvinosanganiswa neyeri yakagadzirwa uye chibage chekakani.
3. Steaks fry. Saladi yakapfeka newainiki nevasitadhi. Munyu uye pepper.
Kubika nguva: 30 maminitsi
Mune imwe inoshumira 650 kcal
Mapuroteni - 51 g, mafuta - 35 g, makhydrohydrates - 31 gramu
Nyora pasi pe "nguo" yeanisi.
For 4 servings:
3 gabhii, 120 g ye bhotela, 2 zvimedu zvechingwa zvechirasi, 1 kiyiiji yepardard, 20 g yezvokudya zvebhinzi, munyu, pasi pepuru, 4 gorosi (180 gramu), 1 gorosi. kapu yemafuta emichero, 125 ml yemukaka, 1 teaspoon yerima yakawanda yakasviba.
Kubika:
1. Dhaaii anii mu 20 g yefurai uye mubudise panopisa ganda. Chingwa chinocheka mumakumbo uye uye fry mu 20 g ye bhotela. Isa kune anyanisi. Sakanidza bhotela yakasara, masardard, breadcrumbs. Nguva uye simbisa.
2. Mvura inomesa uye yakaoma mumafuta emiriwo (3 maminitsi kune rumwe rutivi). Isa nyama, munyu, pepper uye itonhorere zvishoma. Onion musanganiswa akaisa hupamhi pamadziro, smoothen uye "maronda" pasi pegrill.
3. Zadza muto nemafuta kubva kunyorera. Sirasi bira uye thicken. Mwaka. Nyama mhuka uye kushumira ne lettuce uye cherry tomato.
Kubika nguva: 30 maminitsi
Muna imwe kushumira 540 kcal
Mapuroteni - 41 gramu, mafuta - 36 gramu, makhydrohydrates - 14 gramu