Gazpacho
Ho pheha nako: 40 metsotso.
Karolong e le 'ngoe ea 213 kcal
Liprotheine - 3 g, mafura - 1 b, lik'habohaedreite - 13 g
- 2 eiee e khubelu
- Pote e le 'ngoe ea pepere e khubelu e monate
- 1 likomkomere tse ncha
- 2 tomate e butsoitseng
- 3 cloves ea konofolo
- letsoai leoatleng
- Tafole e le 'ngoe. spoonful ea tšoeu veine veine
- 70 dikgerama tsa peista ea langa le le lej
- 100 ml ea oli ea mohloaare
- Tafole e le 'ngoe. khaba ea lero la lemone
- 1 lithara ea lero la tomate
- likhahla tse seng kae tsa thyme
- Marotholi a 2-3 a asene
Ho pheha:
1. Khaola hlooho ka lihare tsa halofo. Peso ea pepere e monate e arotsoe ka halofo, tlosa motsoako ka lipeo, masapo ho u fa. 2. Peel ea likomkomere mme u khaole likotoana. Li-tomate li feta ka metsi a belang, li qoba, li khaola likotoana. 3. Feta konofolo ka mochine oa khatiso. Lijo tse lokiselitsoeng li kopantsoe, eketsa letsoai la letsoai, asene, oli ea mohloaare, lemon le lero la langa le le lej, lekhae la langa le le lej. Ho e-na le lekhasi la langa le le lej, u ka nka langa le le leng ntle le letlalo, ua le hlakola ka colander le lisele tse nyenyane. Tlohela sopho ka lihora tse 2 ka sehatsetsing (ka mokhoa o motle bosiu). 4. Fata makala a thyme. Eketsa motsoako o pholileng, eketsa letsoai ho latsoa le ho kopanya. Asene ea balsame e eketsoa kapele pele e sebeletsa. 5. Ka khetho, o ka sebetsa ka likotoana tsa likhoho tse phehiloeng kapa nama ea nama ea likhomo, li-shrimps, li-crumbs tsa koro.
Salate ea meroho le linate
Ho pheha nako: 25 metsotso.
Karolong e le 'ngoe, 174 kcal
Liprotheine - 3 g, mafura - 16 g, lik'habohaedreite - 8 g
- 300 g k'habeche
- 2 likomkomere tse mahareng
- Pote e le 'ngoe ea pepere e khubelu e khubelu
- 1 sehlopha sa dill
- 1 sehlopha sa lettuce
- Tafole e 2. likhaba tsa linate tsa phaene
- Tafole e 3. olipo ea meroho ea limela
- 1 letsoai
Ho pheha:
Khaola k'habeche e nang le mekhabiso e tšesaane, fafatsa letsoai le ho e tšela habobebe. Tlohela metsotso e 10 ho arola lero. Likomkomere grate ka e kholo grater. Haeba rind ea likomkomere e teteaneng, e khaole. Hlakola letlalo ho tloha bohareng ba litholoana ho ea lipheletsong, joale bohloko bo ke ke ba hasana holim'a metsi 'ohle a limela. Punch pepere ka halofo, tlosa lipeo le likarolo tse tšoeu, u etse hore nama e be metso e tšesaane. Salate ho hlahisa likarolo tse arotsoeng ka makhasi kapa li qhetsoe likoto. Dill e qhibililoe. Likedate tsa kedare li monate, li hlohlelletsa, ka phokaneng e monate ntle le oli (8-10 metsotso). Lijo tse lokiselitsoeng li kopantsoe, nako le oli 'me li fafatsoe ka linate tsa phaene tse pholileng. Masala a setseng a makaleng a behiloe ka salate sekotlolo, ka holimo beha setala se lokiselitsoeng.
Sekepe sa pike se nang le lintho tse rarahaneng tse rarahaneng
Ho pheha nako: 35 metsotso.
E 'ngoe e sebeletsa 336 kcal
Liprotheine-33 g, mafura -11 g, lik'habohaedreite-25 grams
- 1 beetroot
- 1 motso oa parsley
- Onion e le 1
- Apula e le 1
- 1 pere
- Tafole e le 'ngoe. khaba ea oli ea meroho
- 100 ml ea lero la apole
- 50 ml ya asene ea cider
- Matheba a 2 a eiee e tala
- 1/4 ea metso ea li-horseradish
- Tafole e 4. tablespoons ea tranelate e bolila
- letsoai
- 600 g pike perch fillet
- Tafole e 2. tablespoons botoro
Ho pheha:
Meroho le litholoana li khaola likotoana ebe li feta ka oli ea limela (metsotso e 5). Tšela ka lero le asene, eketsa letsoai, emisa tlas'a sekwahelo bakeng sa metsotso e meng e 10. Hlapa liiee tse tala tse nang le ringlets. Horseradish grate ka grater e ntle le kopanya le tranelate e bolila. Khaola lipale tsa pike tse tlatsang likaroloana, eketsa letsoai le fry ka botoro (metsotso e 3 ka lehlakoreng le leng). Beha litlhapi holim'a poleiti ka sejana se ka morao. Tšela horseradish ka tranelate e bolila 'me u fafatsoe ka selemo sa liiee.
Salate ea sebete sa sebete
Ho pheha nako: 25 metsotso.
Karolong e le 'ngoe, 174 kcal
Liprotheine - G. g fats-16 g, lik'habohaedreite-8 g
- 1 sehlopha sa salate
- 500 g ea sebete sa chicken
- Tafole e 2. tablespoons ea oli ea morara oa morara
- 175 g ya morara ntle le likoting
- Tafole e le 'ngoe. tse nang le khaba ea veine ea veine
- letsoai
- 25 g ea linate tsa phaene
Ho pheha:
Makhasi a lettuce a lokiselitsoe ka lipoleiti tse 4. Ka pan, ho futhumatsa oli ho tloha ho peo ea morara, ho beha sebete sa sebete le ho chesa, ho potlakela ho fetola likotoana. Ha sebete se fumana mmala o mosoeu, tlosa pitsa ea ho chesa mollo. Morara oa morara ho tlosa makala le ho eketsa sebete. Fafatsa le asene le nako ho latsoa. Lokisetsa sejana se lokiselitsoeng lipoleiti le salate 'me u fafatsoe ka linate tsa phaene.
Misochki e nang le salate ea morara oa morara
Ho pheha nako: 30 metsotso.
Ka nako e 'ngoe ho sebeletsa 270 kcal
Liprotheine-27 g, mafura-45 g, lik'habohaedreite -14 g
- 1 khoho fillet
- 1 eiee e khubelu
- 2 morara oa morara
- 50 g walnuts
- 150 g cheese
- Tafole e 2. tablespoons oli ea mohloaare
- letsoai
Ho pheha:
Pheha fillet (metsotso e 10-15) 'me u khaole likaroloana, mekhabiso e nang le eiee. Khaola litholoana tsa morara hore li be halves, tlosa nama ebe u khaola likotoana. Linate chop. Khaola chisi ka li-cubes. Kopanya lieiee ka makhasi a litholoana tsa morara, khoho ea khoho, linate le chisi, nako ea oli ea mohloaare. Salade e hlahisoang e kenngoa "likotlolo" tse tsoang peeling ea morara.
Ho ngolla
■ Ho thibela lijo ho ba chefo
Esita le lijana tse molemo ka ho fetisisa li ka baka kotsi haeba o sitoa ho boloka maemo le maemo a polokelo ea bona. Leka ho ja feela lijo tse lokiselitsoeng hantle, haholo-holo bakeng sa lijana, tlhapi le tlhaho ea likhoho.
■ Lisebelisoa tse thusang basali
Hoa hlaha hore ho na le lenane la lihlahisoa tse thusang 'mele oa basali. E na le lihlopha tse tharo: lihlahisoa tsa lebese tse bolila (kefir, yogurts le yogurt - mohloli o motle oa khalsiamo), litlhapi (litsebi tsa litsebi li fana ka maikutlo a ho fihlela ho mararo a mararo ka beke) le limela.
■ Ho tloaela lesea ho ja lijo tse phetseng hantle
Haeba o qobella ngoana hore a je lijo tse phetseng hantle, o ka finyella se fapaneng. Tsela e potlakileng ka ho fetisisa ke ho ruta ngoana lijo tse nang le lihlahisoa tse nepahetseng tsa lithollo tsa batsoali. U se ke ua beha boemo boo ngoana a bo fumanang lipompong feela ka mor'a hore a je lijo tse phetseng hantle. Ho molemo ho tšepisa ntho e ke keng ea qojoa, e kang ho ea letamong kapa ho libapali.