Salad pack pack
- 200 g ea salate ea khoho kapa lettuce leha e le efe
- 2 tomate «pelo ea Bull»
- Li-shrimps tse 12
- 1 eiee e khubelu
Bakeng sa ho fepa lijo:
- 4 tbsp. l. asene ea citrus
- 2 tbsp. l. tsoekere
- 2 cloves ea konofolo
- Pote e le 1 ea pepere
- 2 tsp. moriana oa oyster
- li-sprigs tse 'maloa tsa coriander
- 10 g ea motsoako oa ginger
- li-sprigs tse peli
Ho pheha:
Lokisetsa seteishene sa khase. Manyolo a mangata le a coriander, a omeletse, tlosa limela tse kholo le ho pata. Phunya pepere, tlosa stalk, khaola likotoana tse nyane. Khaola konofolo. Motsoako oa ginger, rinse, peel, grate. Kopanya metsoako eohle, kopanya, nako le tsoekere, asene le oyster sauce. Nosetsa letsoai mme u tšele e kholo. Khaola eiee e be moriri o mosesaane, 'me langa le le lej e be likaroloana. Shrimp e phehiloeng le e hloekisitsoeng. Beha lettuce, shrimp, limela tsa langa le le lej holim'a poleiti ea lierekisi, ka holimo ka ho apara li-oyster-ginger. Karolo e le 'ngoe: 128 kcal, 10 dikgerama tsa protheine, 1 g ea mafura, 20 g ea lik'habohaedreite.
Panini ka spinach
- Likotoana tse 8 tsa lijo-thollo tse tletseng bohobe ba 2-3 cm kapa 2 pita, li arotsoe ka likotoana tse 4
- Likopi tse 4 tsa makhasi a sesepa
- 8 dilae tse lekaneng tsa langa le le lej (1, tomate e bohareng)
- 1 tsp letsoai
- 1 tsp. pepere e ncha
- Likotlolo tse 4 tse anyesitsoeng ka makhethe
- 60 dikgerama tsa feta cheese
- 2 tsp. makhasi a basil
- oli e tlotsang oli
Ho pheha:
Bokella li-sandwich: abela halofo ea sipinake pakeng tsa likhako tse 4 tsa bohobe kapa pita, ka holimo ka likaroloana tsa tomate, habobebe letsoai, pepere. Kenya mehele ea onion le makhasi a basil. Ebe u eketsa feta. Koala li-pyramide le karolo e setseng ea bohobe. Sheba hanyenyane. Fafatsa ka oli e phomolang, motsoako oa motlakase kapa pan ka seaparo se seng. Preheat. Beha sandwich holim 'a li-roaster le grill le ka lebelo ka metsotso e 2-3. Ha u sebelisa pitsa e pholileng, pele ho Fry "likhadi" tsa sandwich, ebe joale u le sandwich bakeng sa metsotso e 2. Karolong e le 'ngoe: 315 kcal, mafura a 7 g, 50 g lik'habohaedreite, 13 g protheine, 8 g, fiber.
Salate ea likomkomere le li-oranges tse khubelu
- 2 li-oranges tse bofubelu, li hlajoe ka letsoho le ho khaola halofo
- halofo ea likomkomere tse nyenyane, tse tšesaane
- 1 tbsp. l. oli ea mohloaare
- Likotlolo tse 4 tsa makhasi a qhibilihileng a koena e ncha
- Likotlolo tse 4 tse tšesaane li tšetsoe boea bo bofubelu
- Li-olives tse 12 tse khabisitsoeng
- letsoai le pepere ho latsoa
Ho pheha:
Khaola halofo e 'ngoe le e' ngoe ea lamunu e le liphae tse tšesaane 'me u li behe sejana se seholo. Eketsa likomkomere. Fafatsa motsoako ka oli ea mohloaare 'me u kenye letsoai le pepere ho latsoa. Hlahisa ntho e 'ngoe le e' ngoe 'me ue kenye likarolong. Khabisa le eiee le makhasi a mangata, holimo le mehloaare. Sebeletsa tafoleng. Ho sebelisoa e le 'ngoe (karolo ea 4 ea salate): 86 kcal, mafura a 5 g (1 g e ngata), 11 g lik'habohaedreite, 1 g protheine, 2,5 g fiber, 49 mg khalsiamo, 0.7 mg sesepa, 117 mg sodium.
Herculean-Fruity Parfait
- Likotlolo tse 4 tsa li-flakes tsa Herculean
- Likotlolo tse 4 tsa yogurt e tlaase
- Likopi tse 4 tse khethiloeng ka lero le sesea peo
- Likotlolo tse 4 tsa litholoana tse khethiloeng (liapole, lierekisi) kapa monokotsoai
- 1 tsp. motsoalle
- 1h. l. cocoa phofo
Ho pheha:
Beha lesela la yogurt, lijo-thollo, linate le litholoana ka khalase e kholo (o ka pheta likarolo tse peli ka makhetlo a mabeli), ka holimo ka mahe a linotši mme o fafatsa cocoa. E khabisa ka sprig ea koena. Karolong e le 'ngoe: lik'hilojule tse 126, ligrama tse 20 tsa mafura, ligrama tse 31 tsa lik'habohaedreite, 10 dikgerama tsa protheine, 5 dikgerama tsa fiber, 473 mg ya khalsiamo.
Sopu ea sopho e entsoeng
- 3/4 senoelo se oetsoeng ka onion
- 2 tsp. oli ea mohloaare
- 2.5 tsp. phofo ea curry
- Likopi tse 4 tsa khoho kapa meroho ea meroho
- 400 g ea mokopu
- 2 litapole, khaola likoto
- Kopi e 4 e ts'oetsoeng
- 4 meqolo
- letsoai, pepere ho latsoa
Ho pheha:
Ka saucepan, tšela lieiee ka metsotso e 2. Kenya curry 'me u ntše metsotso e' ngoe. Eketsa moro, mokopu le litapole 'me u tlise pheha. Fokotsa mocheso ebe o pheha metsotso e 10. Sebeletsa ka li-buns. Karolong e 'ngoe: 238 kcal, 40 g ya lik'habohaedreite, 5 g ea mafura, 9.5 g ea liprotheine, 6 g ea fiber.
Salate le li-noodle tsa Japanese noodle
- 225 dikgerama tsa udon kapa soba noodles
- 2 tsp. semela se lefifi sa sesame
- 2 cloves konofolo, khabeloa chopped
- 1t.l. ginger ea grated
- 1 tbsp. l. oli ea mohloaare
- Pakete e le 'ngoe (450 g) ea meroho e serame: lierekisi tse monate, lihoete, lieiee le li-mushroom (thaw pele u pheha)
- 2 tsp. letsoai le letsoai le letsoai le letsoai
- Likotlolo tse 3 tsa linate tsa soy tse halikiloeng
Ho pheha:
Beha li-noodle metsing a belang mme u phehele metsotso e 8 ho pheha. Ka pan, ho futhumatsa oli, beha konofolo le ginger ho eona. Fetela metsotso e 1. Kenya motsoako oa meroho 'me u fete metsotso e meng e 2. Kopanya meroho le li-noodle, eketsa sauce ea soya. Fafatsa le motsoako oa soya. Karolong e 'ngoe: 343 kcal, 7.8 g ya mafura, 54 g ya lik'habohaedreite, 17 g ea liprotheine, 7 g ea fiber.
Steak e ile ea hlahisa metsi
- 600 g steak ho tloha khomo e tlaase ea mafura
- 4 dikopi tse khabehileng tse khethiloeng rosemary kapa 1 tsp. omisitsoe
- 1 tbsp. l. e khaotsoe ka marjoram e ncha kapa e 1 tsp. omisitsoe
- 1 tbsp. l. e khaoletsoeng ka ntle ho oregano kapa 1h. l. omisitsoe
- 3 cloves ea konofolo
- 1.5 tsp. paprika
- 1 tsp. pepere e khubelu e khubelu
- З ст. l. oli ea mohloaare
Ho pheha:
Fokotsa mafura a mangata ho tloha ho nama ebe o khaola mothapo mahlakore ka bobeli ka thipa e bohale ka litsela tse peli. Ka sekotlolo se senyenyane, kopanya litlama tsohle, letsoai, pepere ebe u tšela konofolo. Koahela nama ka motsoako oa litlama ka bobeli ka mahlakore ka bobeli. E behe holim'a poleiti, koahele ka filimi mme u tsamaee ka sehatsetsing ka hora. Haeba o chesa ka mollo, emetse ho fihlela mashala a chesa ka metsotso e 20-25, haeba e le motlakase - e chesa mocheso ka karolelano. Beha nama holim'a grill le fry ka mahlakoreng ka bobeli ho fihlela crispy e kgolo. Ebe o apara lebokose mme u lumelle hore e pholile ka motsotso. Khabeha chop mme u sebetse ka salate. Karolong e 'ngoe: 179 kcal, 11 dikgerama ea mafura, 1 g ea lik'habohaedreite, 19 g ya protheine, 0 g ea fiber.