Pilaf motseng oo
- 1 kg ea mutton
- 30 ml ea oli ea limela
- 3 eiee
- Lihoete tse 3
- 1 turnip
- 4 mahlaka a celery
- 50 g ea botoro
- 1 clove ea konofolo
- 1 lehlabula
- 100 dikgerama tsa perela harese
- 150 di ml ea veine e khubelu
- 500 ml moro
Ho pheha:
1.Krupa soak ka lihora tse 8-10 ka 0.5 litha ya metsi. Ebe u tšela metsi, tšela litara e le 1 ea metsi a belang 'me u phehele harese hoo e ka bang hora. 2. Khaola nama, moqolo le phofo ka oli. Anyezi e khaola ka mehele e halofo, lihoete le turnips grate ka grater e khōlō. Sekhahla se seng le se seng sa celery se khaoloa, ebe li-semicircle. Meroho e lokiselitsoeng e eketsa nama, e pheha metsotso e 10. 3. Etsa lero la thollo ea orange, finyetsa lero. Ho nama le meroho, eketsa perele harese, lero, lero la orange le veine. 4. Kamora metsotso e 10 nako le letsoai le pepere, tšela ka moro, kopanya le metsotso e 40 ho simmer tlas'a sekwahelo, haeba ho hlokahala hore u tšollele moro. 5. Sejana se phethiloeng, haeba se lakatsoa, khabisa ka lilae tsa lamunu.
Ho pheha nako: 90 metsotso.
Ka lekhetlo le le leng ho sebeletsa 620 kcal
Liprotheine-32 grams, mafura-28 dikgerama, lik'habohaedreite-27 grams
Meatloaf le stuffing
- Liapole tse 2
- lero la 1 lemon
- 1 kg ea nama ea kolobe
- Li-prune tse 125 g
- Tafole e le 'ngoe. mosetareta
- Eiee 2
- 200 ml moro le veine e tšoeu
- Tafole e 3. likhaba tsa khubelu ea currant jeme
Ho pheha:
Khaola liapole ka likotoana, fafatsa lero la lemone. 2. Pela nama ebe o eketsa letsoai. Apara lipalesa tsa nama le halofo ea liapole. Qetela moqolo, tlama le koahela ka mosetareta mahlakoreng 'ohle. Bake ka metsotso e 90 ka 200 °. 3. Hlakisa onion 'me u behe nama e setseng ho nama. Tšela moro le veine. Kamora metsotso e 15, tima ntlo ea kolobe 'me u lumelle hore roulette e pholile. Ho mokelikeli o setseng ka mor'a ho baka, kopanya jeme mme u sebetse joaloka moriana oa nama.
Ho pheha nako: 50 metsotso.
E 'ngoe e sebeletsa 750 kcal
Liprotheine-67 g, mafura-33 g, lik'habohaedreite-35 g
Lijo tse monate
- 4 manyolo a namane
- Tafole e 2. tablespoons oli ea mohloaare
- 1/2 lero la lemone
- 1 pinse ea fatše
- 600 g ea morara ntle le likoting
- Pote e le 1 ea pepere e monate
- 100 di ml ea sekepe le tranelate
Ho pheha:
1. Hlapa li-sprinkle ka lero la lemone, u fafatse ka metsi le oli ka oli ea mohloaare (metsotso e 4 ka lehlakoreng le leng). Pepere ea pepere e khaotsoe ka lihlopha, hammoho le halofo ea morara e eketsa nama, mohope metsotso e 10. 2. Lokisa moriana. Masala a setseng a feta ka grinder ea nama ebe o tsoa ka sekepe sa veine, tranelate le lero ho tswa ho nama e halikiloeng.
Ho pheha nako: 40 metsotso.
Ka nako e 'ngoe e sebeletsang 645 kcal
Liprotheine - 63 dikgerama, mafura - ligrama tse 23, lik'habohaedreite - 27 grams
Veal e nang le "linaka"
- 350 g ya makhasi a veal
- Tafole e 2. likhaba tsa phofo
- 1 teaspoonful. khaba ea marjoram e omisitsoeng
- Onion e le 1
- Li-pods tse 2 tsa pepere e monate
- Tafole e 4. tablespoons oli ea mohloaare
- 200 g ea pasta ea ham
- 120 ml ya veine e ommeng e omileng
- Tafole e 2. tablespoons ea tranelate e bolila
- letsoai
Ho pheha:
1. Khaola nama hore e be lihlopha. Kopanya phofo ka sekotlolo se nang le marjoram. Rōlela nama ka motsoako o itokiselitsoeng le ho haloha ka halofo ea oli ea mohloaare. Anyezi le pepere li sila, u chese oli ea mohloaare e setseng (10 metsotso). 2. "Manaka" a pheha ho fihlela o se o loketse mme o lahlehile ka colander. 3. Tšela veine le 100 ml ea metsi ka paneng e chesang, moo veal e neng e halikiloe, e tlisa pheha. Ka nako eo eketsa meroho, veal, tranelate e bolila, nako ea ho latsoa le phofu metsotso e 10. "Horn" e ne e e-na le nama le sauce.
Ho pheha nako: metsotso e 60.
Ka nako e 'ngoe e sebeletsang 645 kcal
Liprotheine-30 g, mafura-24 g, lik'habohaedreite-22 grams
Ntho e ka sehloohong bakeng sa lijana tsa nama e monate. Ho khabisa e ne e le ntho e ntle ka ho fetisisa, e mengata bakeng sa meroho e mecha le meroho ka sirapo. Leka ho sena, lumela, u tla atleha.