Li-sausage tse nang le tšoeu ea k'habeche
Litokisetso: metsotso e 15
Litokisetso: metsotso e 30
• 450 g ya makhasi a tšoeu a k'habeche, a khaola ka masela a tšesaane;
• likhabapo tse 4 tsa oli ea mohloaare;
• 450 g ea meno e tala ea khōhō;
• tleloubu e lekanang, e hlahisitsoeng le ho tšeloa ka har'a li-crescents tse tšesaane;
• 1/2 senoelo sa moro o sa tsitsitsoeng;
• li-clove tse peli tse khabisitsoeng;
• 1/4 tsp ea melkes e omisitsoeng "Chile";
• likhabapo tse 2 tsa likhase tse monate tse nang le lemon;
• 1h. e nang le khaba ea lero la lemone;
• 1/4 tsp ea letsoai.
Pheha dikopi tse 2 tsa metsi ka pane e kholo e monate. Kenya k'habeche, koahele 'me u phehe ka mocheso o mofuthu metsotso e 10. Hlapa metsi 'me u behelle ka thōko. Ka lero le leholo le se nang molamu, likhasepo tse 2 tsa mocheso oa oli ka mocheso o mofuthu. Kenya li-sausages le eiee, Fry ka metsotso e 8. Fetisetsa lisepa ho plate. Ka ho tšoanang ho pata pan ho tšela moro, eketsa konofolo le flakes ea "Chile". Etsa hore mocheso o fokotsehe, ebe u eketsa k'habeche. Pheha, e tsosang ka linako tse ling, ka metsotso e ka bang 10. Kenya li-sausages, sekoahelo 'me u tsoele pele u pheha metsotso e 2 hape. Tlosa mollo ebe o eketsa, o susumetsang, 2 di-teaspoon tse nyenyane tsa grated, teaspoon e 1 ea lero la lemone, letsoai le likhabapo tse 2 tse setseng tsa oli.
Nete ea phepo ea karolo e le 'ngoe ea sejana (1 boroso le 1/4 sauce e tsoang ho hop):
• Mafura a 46% (13,5 g, 3,8 g, mafura a tletseng fatše)
• lik'habohaedreite tse 20% (12.8 g)
• Li-protein tse 34 lekholong (22,3 g)
• 1.9 dikgerama tsa fiber
• 227 mg ya khalsiamo
• 3.7 mg ea tšepe
• 980 mg ya sodium.
Senoelo sa mokete
Litokisetso: metsotso e 20
Ho pheha nako: metsotso e 45
• Oli ea meroho bakeng sa ho chesa;
• 340 dikgerama tsa noodle tse phehiloeng ntle le li-yolk tsa mahe;
• 2 apole e hlahisitsoeng le e hlakiloeng ea boholo bo boima;
• e le 1 ea li-cranberries tse nang le makotikiti (450 g);
• E ka le 1 likaroloana tse entsoeng ka phaenapole tse entsoeng ka kannete (570 g);
• 3 tbsp. likhaba tsa mousse ea apole ea unsweetened;
• 1 dimp sinamone fatše;
• 1/4 tsp pepere e ntšo;
• Makhaoa a makhooa a 5 a otloa ka foam;
• 1/3 senoelo sa tsoekere;
• 1/3 senoelo sa tsoekere e sootho;
• 1/3 senoelo sa walnuts
Preheat oven ho 175C Ho chesa letlapa la ho baka ka boholo ba 23x30 cm ka oli ebe u behelle ka thōko. Pheha li-noodle ho latela litaelo tsa sephutheloana; tlohela 'me u tsamaee. Ka sekotlolo se seholo, kopanya litholoana, mousse ea apole, linoko, mahe a makhooa le tsoekere. Butle-butle, ka likaroloana tse nyenyane, eketsa li-noodle tse phehiloeng, e le hore motsoako o kopane ka botlalo. Tšela senoelo ka letsohong le lokisitsoeng la ho baka ebe o fafatsa tsoekere e sootho le linate. Boha ka metsotso e 45 ho fihlela top of the kugel e soothoa. Ho phomola metsotso e 10 pele u itšeha. Kugel e ka etsoa mofuthu le serame.
Nete ea phepo ea karolo e le 'ngoe ea sejana (1/12 lik'hilograma):
• 78% lik'habohaedreite (43 g)
• protheine ea 11 lekholong (6 g)
• 45 dikgerama tsa fiber
• 14 mg ya khalsiamo
• 44 mg ya sodium.
Sejo se tloaelehileng sa Sejeremane se khabeleng - ke sephahla se monate se monate sa nako ea matsatsi a phomolo, hobane se ka pheha esale pele.
Khoho le li-tangerines
Litokisetso: metsotso e 10
Litokisetso: metsotso e 15
• likhabapo tse 2 tsa oli ea sesame;
• 450 g ea furu ea khōhō ntle le letlalo le masapo, khaola likoto tse ka bang 2,5 cm;
• 1/4 dikasopi tsa letsoai;
• 1/4 tsp ea pepere e ntšo;
• likopi tse peli tsa tangerines e ncha ntle le peo kapa makotikoti a mabeli (300 g) a li-tangerines tse entsoeng ka makotikoting (ntle le lero);
• 1 e khubelu ea paprika, khaola likoting;
• 1 tbsp. e nang le khaba e entsoeng ka moriana "Peking";
• linoelo tse peli tsa raese e sootho;
• 1/4 senoelo se tšetsoeng eiee e tala.
Ka pane e kholo ea ho chesa, oli ea mocheso ka mocheso o mofuthu. Beha khōhō le ka lebelo ka metsotso e 3 - ho fihlela e le putsoa le khauta. Eketsa letsoai le pepere e ntšo ebe u kopanya hantle. Eketsa likotoana tsa lamunu, paprika le "Peking" sauce 'me u tlise pheha. Fokotsa mocheso ho tlase, koahele 'me u bosose ka metsotso e 10, ho fihlela nama e monate ka ho feletseng, moriko o ke ke oa thibela, mme mandarine e ke ke ea senya. Khabareng, ka sekotlolo se ka hare, pheha dikopi tse 2 tsa metsi. Beha raese, etsa mollo o fokolang, koahela 'me u phehele metsotso e 10, ho fihlela, ho fihlela metsi ohle a kenngoa. Tlosa nama ka li-orang tse tsoang mollong ebe u kopanya le li-eiee tse tala. Sebeletsa ka ho jala ka raese.
Nete ea phepo ea karolo e le 'ngoe ea sejana (200 g ea khoho e nang le tangerines le sauce le 1/2 senoelo sa raese):
• Mafura a 15% (ligrama tse 7, 1 g, mafura a tletseng fatše)
• lik'habohaedreite tse 54% (57 g)
• liprotheine tse 31% (33 g)
• 4 dikgerama tsa fiber
• 21 mg ya khalsiamo
• 2 mg ea tšepe
• 168 mg ya sodium.
Matsatsing a mariha a bobebe, litholoana tsa 'mala o khanyang lilong tsa lishelefereneng li shebahala li hloekile. Li-mandarins, tse fumanehang hohle ka January, li tšoane haholo le li-oranges tse nyane, empa mandarins li na le mahlaseli a mangata 'me hangata li na le likoting tse ngata. Lobules tsa mandarins li arohane habonolo, kahoo li bonolo ho peela le ho ja hantle, le ho sebelisa li-tangerines ha li pheha - le ho le bonolo. Haeba u sa reke li-mandarine tse ncha, u ka li kenya ka makotikoting, u tlosa sirapo. Kenya litholoana tsena tse khanyang ho menu ea hau ea mariha, u sebelisa recipe ea rona.
Salade ea Sicilian
Litokisetso: metsotso e 15
• li-halves tsa li-oranges tse hlakileng tsa mefuta e mengata ea Clementine;
• 1/2 likomkomere, tse nkiloeng ka likotoana tse tšesaane;
• 1 tbsp. e nang le khaba ea oli ea mohloaare e sa nyaloang;
• letsoai le pepere e ncha e mongobo hore e latsoe;
• 1/4 senoelo se tšesaane ka lehlakoreng le lekaneng;
• 1/4 senoelo se rusolotsoeng likotlolo tsa koena e hloekileng;
• Lihloaare tse 12 tse se nang mafura tse se nang mafura li khaola likarolo tse 4
Khaola likaroloana tsa li-orang ka likhahla tse tšesaane haholo 'me u li behe sekotlolo le likomkomere. Fafatsa ka oli le nako ka letsoai le pepere ho latsoa. Khothalletsa ka bonolo. Kenya sejana se sebetsang hantle. Fafatsa eiee, koena le oli ea mehloaare. Ho latsoa metsoako eohle e tsoakane, u sebelise salate ena hang-hang, empa ka mor'a metsotso e seng mekae ka mor'a ho pheha.
Nete ea bohlokoa ea phepo ka nako ea ho sebeletsa:
• Mafura a 48% (5 grams, 1 g, mafura a tletseng fatše)
• lik'habohaedreite tse 47,5% (11 g)
• liprotheine tse 4,5% (1 g) »2.5 g fiber
• 49 mg ya khalsiamo
• 0,7 mg ea tšepe
• 117 mg ya sodium.
Nakong ena ea selemo, nahana ka li-orange tse eketsang letsatsi le lithane tsa limatlafatsi ho plate ea hao ka salate! Ho tloha ho e 'ngoe le e' ngoe ea lamunu u tla fumana vithamine ea C, e ntlafatsang ts'ebetso ea sesole ea 'mele, e potlakisa ts'ebetso ea ho folisa mme e thusa' mele ho cheka tšepe. Li boetse li na le potassium, e laolang khatello ea mali, le ho u fa folic acid-vithamine ea B - bakeng sa bophelo bo botle ba pelo. Mefuta e sa tšoaneng ka ho fetisisa e tsejoang ke Clementine, kapa "Navel" (e tsoang pontsong ea Senyesemane - "sekhukhuni"), se nang le lebitso la sona hobane karolo ea eona e ka holimo e shebahala joaloka palo e nyenyane. Orange ena e bonolo ho e hloekisa; e khetholloa ka ho lumellana ho kopantsoeng ka bohale le monate tatso. Mokhoa ona o bonolo oa setala sa Mediterranean, li-orang li kopanya hammoho le mehloaare. Ka kopo hlokomela hore salate ena e fumana tatso e nepahetseng ha mehloaare e sebelisoa ntle le ho eketsa mafura.
Li-prawn tse halikiloeng tse nang le morara le avocado
Litokisetso: metsotso e 10
Litokisetso: metsotso e 10
• lipalesa tse peli tse tšoeu tse tšoeu kapa tse pinki;
• khalase e le 'ngoe ea motsoako oa koro ho tloha koro ea durumu;
• likhabapo tse 2 tsa oli ea mohloaare;
• li-bulb tse tala tse peli;
• 1 e phofshoang ka konofolo ea konofolo;
• 1h. khaba ea komine ea fatše;
• 450 g ya shrimps e kholo (e ncha kapa e leqhoa), e hlajoa ka hare le ka ntle;
• 1/4 senoelo sa cilantro se hloekileng;
• 2 tbsp. likhaba tsa lero le lecha la lime;
• 1/4 dikasopi tsa letsoai;
• Koala e butsoitseng e 1, e hloekisitsoeng ebe e tšeloa likotoana;
• 1/4 teaspoon ea pepere e ntšo ea fatše.
Etsa sefate sa morara 'me, u sebelise thipa e koetsoeng, u se khaole ka likarolo, u tlose karolo e tšoeu ea peel. E beha ka thōko. Pheha 1% ea khalase ea metsi ka sekotlolo se ka hare. Kena motsoal'ae, koahela 'me u tlose mocheso. Lumella ho ema metsotso e 5 - ho fihlela metsi a kenngoa. Ho sa le joalo, ka pane e khōlō ea ho chesa, futhumatsa oli ka mocheso o mofuthu. Eketsa oiee e tala le konofolo mme u chese ka metsotso e le 1. Nako le komine mme u phehe metsotso e le 1 (ho fihlela ho hlaha ha monate o monate). Eketsa li-prawn mme u phehele metsotso e meraro, u hlohlelletsa khafetsa ho fihlela shrimp e tletse ka ho feletseng 'me e phatsima e khanyang. Eketsa lisepa tsa morara, coriander, lero la kalaka, letsoai le pepere. Abela li-couscous lipoleiti, ka holimo ka li-shrimp le ho khabisitsoeng ka likarolo tsa avocado.
Nako ea bohlokoa ea phepo e nepahetseng ka ho sebelisoa (motsoako oa 1 oa skhrimp, 1/2 senoelo sa motsoako le 1/4 mokokisi):
• Mafura a 24% (12 g, mafura a 1,7 g)
• lik'habohaedreite tse 52% (58 g)
• protheine ea 24% (27 g)
• 11 g fiber
• 89 mg ya khalsiamo
• 5 mg ea tšepe
• 345 mg ya sodium.
U ka 'na ua bona mefuta e' meli ea litholoana tsa morara - "e tšoeu" (ha e le hantle e e-na le nama e pinki) le "pinki" (e nang le nama e khubelu) nakong ea selemo. Mefuta eo ka bobeli e monate, e lero le e monate haholo. (Kamehla khetha boima bo boima, morara o thata ka letlalo le boreleli 'me u qobe ba nang le bothata bo bobebe le bo bobebe.) Bonus: ka morara o le mong feela, lik'hilojule tse 74 feela le ligrama tse 93 tsa vithamine C. Esita le haeba u sa rate litholoana tsa morara, u tla rata sejana sena, e sebelisang thepa ea bona ho kopanya ka ho phethahetseng le li-avocad, shrimps le shellfish (morara oa litholoana o boetse o loketse likhoho, tuna le saalmon).