Lula ka liapole
- saithe fillets
- Liapole tse 3
- lero la 1 lemon
- Tafole e 3. tablespoons botoro
- 1 eiee e khōlō
- Tafole e 2. tablespoons ea tranelate e bolila
- Tafole e 2. likhaba tsa veine e omeletseng e omeletseng
- pepere e tšoeu fatše
- sehlopha sa makhasi a lettuce
- li-sprigs tsa dill kapa parsley bakeng sa mokhabiso
Ho pheha:
Liapole, ntle le ho phunya, li khaola likarolong. Khaola sekoti, khaola nama ebe u fafatsa halofo ea lero la lemone. Ho sila, ho sootho, ho susumetsa, ka botoro (metsotso e ka bang 10). Beha liapole ho eiee, koahela 'me u lule u futhumetse ka metsotso e meng e 7. 3 Khaola li-sleded fillets ka likotoana tse nyenyane. Letsoai, fafatsa pepere e tšoeu fatše 'me u fafatsoe ka lero la lemone. Lihlahisoa tsa tlhapi li kenngoa ka lero le monate ho liapole le eiee. Tsohle kopanya ka bonolo, koahela 'me u bosose ka mollo o monyenyane metsotso e 30. Lokisa moriana. Selila tranelate e kopantsoeng le veine, e tsosang kamehla, e tlisa pheha le ho tlosa mocheso. Qetella lijo ka foromo e chesang tšollang mongobo o phehiloeng, koahela 'me u tsamaee metsotso e 10-15. Makhasi a lettuce ho hlophisa le ho abela ka ho sebeletsa lipoleiti. Ka holimo ka hloko beha litlhapi le lilae tsa liapole. Sebeletsa ka li-dill kapa li-sprigs tsa parsley.
Ho pheha nako: 40 metsotso.
Karolong e 'ngoe ea 251 kcal
Liprotheine - 18 g, mafura - 15 g, lik'habohaedreite - 100 g
Chicken fillet le meroho
- Litapole tse 4 tsa tlhaho (e ka bang 800 g)
- Lipitsa tse 2 tsa pepere e khubelu e khubelu
- 1 rantipole
- Onion e le 1
- letsoai
- pepere e mongobo fatše
- Tafole e 2. olipo ea meroho ea limela
- 1 teaspoonful. khaba ea peo ea sesame
- Tafole e le 'ngoe. khaba ea soy sauce
- 1 teaspoonful. e nang le khaba ea mahe a linotši
Ho pheha:
Ma phofshoana a pepere e monate a phehe ka ontong ka metsotso e 15-20 ho 220 °. Ebe o nka pepere ho tsoa ka ontong 'me u khaotse. Khaola li-pods ka halves, tlosa peo le masala a peduncles. Nama e khaotsoe ka lihlopha. Lihoete lia hloekisa ebe li kenngoa ka li-slabs tse nyenyane kapa grate ka grater e khōlō. Liiee li khaola lirothong tse halofo. Tholetse ea likhoho e phunyeletse fesheneng ka bophara ba 1 cm. Preheat oli ea meroho 'me u halefise nkho e tsoang likarolong tsohle. Fetisetsa sekotlolo, 'me ka pane e monate e soeufatsoa eiee e khethiloeng le lihoete. 4, Beha li-fillets morao, eketsa pepere e monate e lokisitsoeng. Letsoai, pepere 'me ka mokhoa o sa reng letho u ntše mocheso o tlaase tlas'a sekwahelo. Kopanya sauce ea soy le mahe a linotši le peo ea sesame. Fotleteng e phethiloeng ka meroho e behe lipoleiti 'me u tšollele ka moriana. U ka pheha raese e phehiloeng bakeng sa ho khabisa.
Ho pheha nako: 25 metsotso.
Karolong e 'ngoe ea kcal 220
Liprotheine - 21 g, mafura - ligrama tse 6, lik'habohaedreite - 25 grams
Hop casserole
- 300 dikgerama tsa broccoli e leqhoa
- 300 g ea cauliflower e nang le serame
- 150 dikgerama tsa ham
- Eiee 2
- Tafole e 2. olipo ea meroho ea limela
- 30 g ea botoro
- Tafole e 2. likhaba tsa li-breadcrumbs
- Mahe a 2
- Letsoai
- 200 ml ea lebese
- Tafole e le 'ngoe. khaba ea phofo
- 100 g ya chisi e thata ea grated
Ho pheha:
1. Pheha cauliflower le broccoli (metsotso e 5). Khaola ham ho e hula. Onion chop le, e tsosang kamehla, ka monate le ham ka oli ea meroho. 2. Lubella foromo ka botoro 'me u fafatse halofo ea li-breadcrumbs. Beha koliflower, broccoli le ham le eiee. 3. Mahe a kopantsoeng le lebese, a setseng ka li-breadcrumbs, phofo le letsoai.
Rabbit ka tranelate e bolila
Bakeng sa li-servings tse 4:
- 4 mmutla
- Onion e le 1
- Tafole e 2. olipo ea meroho ea limela
- 200 di ml ea tranelate e bolila
- 1 teaspoonful. khaba ea lero la lemone
- 40 g ya lialmonde tse khethiloeng
- 300 ml moro
- pepere e khubelu ea bell
- letsoai
Ho pheha:
- Nama e tšolotsoeng ka letsoai, pepere, ka monate ka oli ea meroho ho fihlela e le putsoa le khauta 'me e tlohe ho tloha ka frying pan. 2. Khaola lieiee ka meketeng 'me ue hlahise mafura a tlohileng ho chesa. Eketsa nama ho eiee, tšela ka moro 'me u qete metsotso e 40. Ebe o ntša nama. Ka moro le lieiee eketsa tranelate e bolila le lero la lemone, kopanya le ho beha nama. Kenya pepere e tala e khubelu, emolla ka metsotso e meng e 5. Sejana se phethiloeng se nang le lialmonde.
Ho pheha nako: metsotso e 60.
E 'ngoe e sebeletsa 515 kcal
Liprotheine - 23 g, mafura - 15 g, lik'habohaedreite -12 g
Salate
Bakeng sa li-servings tse 4:
- 250 g ea leoatle (kelp)
- 150 g ya masise a phehiloeng
- Mahe a 2
- 300 g ya litapole
- 1 e entsoeng chisi
- Onion e le 1
- 2 cloves ea konofolo
- letsoai
- 100 ml ya mayonnaise
Ho pheha:
1. Pheha litapole, ebola 'me u khaole likotoana. 2. Mahe a pheha ka thata, otla mahe ka metsi a batang, a hloekile a be a kene ka likotoana. 3. Masiana a khaotsoe ka likotoana, eiee - e tšesaane ea mekhabiso, o tlotsa cheese e tala ka grater. Konofolo e ke e kenelle mochineng oa khatiso. Kopanya ntho e 'ngoe le e' ngoe, eketsa leoatleng la khale, eketsa letsoai ho latsoa le nako le mayonnaise.
Ho pheha nako: metsotso e 45.
E 'ngoe e sebeletsa 470 kcal
Liprotheine - 21 g, mafura - 20 g, lik'habohaedreite - 75 g
Litholoana tsa kaka
- ka 50 g ya majoe a walnuts, omisitsoeng a apricots le morara o omisitsoeng
- Tafole e 2. likhaba tsa poppies.
Bakeng sa teko:
- Mahe a 6
- 1 khalase ea tsoekere
- 1.5 dikopi tsa phofo.
Bakeng sa tranelate:
- 200 g ya botoro
- 1 e ka khalase ea condensed.
Bakeng sa leqhoa:
- 50 g ya botoro ka tafoleng e 5. likhaba tsa cocoa phofo, tsoekere le lebese.
Bakeng sa mokhabiso:
- 1 banana
- walnuts
Ho pheha:
Litholoana tse omisitsoeng ka metsi a belang, sebola le ho sila. Ho tloha mefuteng e thathamisitsoeng, kopa hlama 'me u arohane likarolo tse 4. E 'ngoe motsoako poppy, ea bobeli - omisitsoeng apricots, ea boraro - morara o omisitsoeng, oa bone - walnuts. Boha bohobe bo bong le bo bong ka metsotso e 20 ka 180 °. 2. Bakeng sa tranelate, sephali sa 'mala o nang le tranelate e khanyang. Bakeng sa glaze pheha lebese le tsoekere le cocoa, tlosa mocheso 'me u kopanye botoro. 3. Koahela letlalo ka tranelate. Motsoako o khabisitse ka li-icing, mugsane oa banana le linate.
Ho pheha nako: 90 metsotso.
E 'ngoe e sebeletsa 336 kcal
Liprotheine - 7 g, mafura - 32 g, lik'habohaedreite - 34 dikgerama
Marshmallow kaka
- 1 e lokile ea biscuit cake
- 300 g ea marang-rang
- 6 tangerines
- Libanana tse 2
- 300 g ya maqeba a linate
- lero le grated rind ea 1 lemon
- Tafole e 2. likhaba tsa joala
- 300 ml ea tranelate e bolila
- 1 senoelo sa tsoekere
- 100 g ya tsokolate e bohloko
Ho pheha:
1. Kopanya sekontiri ka lero la lemone 'me u soakle kaka ea seponche hantle. 2. Marshmallow e arotsoe ka halves, e mong le e mong o khaola hammoho ka halofo. Li-tangerine li arotsoe ka likaroloana. Li-banana li khaola li-circles, linate li pata. Moroso o monate o nang le tsoekere, joale ka hloko kopanya leqeba la lemon. 3. sepone kaka le tranelate. Hala marang-marlows, li-tangerines, linate le libanana ka lihlopha, promazyvaya e mong le o mong oa tranelate e bolila. 4. Holimo le mahlakoreng a kaka ka hloko e koahetsoeng ka tranelate mme o behe firiji ka lihora tse 1-2 5. Tshibiliha tsokolate ka ho hlapa metsi 'me u sebelise mohlala oa ho hanyetsa.
Ho pheha nako: 30 metsotso.
E 'ngoe e sebeletsa 436 kcal
Liprotheine - 9 g, mafura-22 g, lik'habohaedreite-53 g
Mokotla oa mokotla
Bakeng sa teko:
- Mahe a 6
- Tafole e 6. likhaba tsa metsi
- Likopi tse peli li pholile
- Mokotla o le mong oa phofo ea ho baka
- 1/2 senoelo sa tsoekere.
Bakeng sa tranelate:
- 1 litha ea lebese
- 200 g ya botoro
- 1 khalase ea tsoekere
- 1 senoelo sa phofo
- Tafole e 3. likhaba tsa cocoa phofo.
Bakeng sa mokhabiso:
- 2 lipere tse hlajoang ka tranelate
Ho pheha:
1. Ho tsoa lijong tse thathamisitsoeng, kopa hlama. Boha ka metsotso e 40 ka 160 °. 2. Lokisetsa tranelate. Kopanya lebese le tsoekere, phofo le cocoa. Kopanya, ho hlohlelletsa kamehla, tlisa ho pheha le pheha metsotso e 5. Tlosa mocheso 'me u tlohele ho pholile. Moriana o hlahisoang o hloekisoa ka hloko ka botoro. 3. Khaola kaka ka likarolo tse tharo, koahele ka tranelate mme u pene. E khabisa ka ho shapuoa ka tranelate le tse tšesaane tsa likhae.
Ho pheha nako: metsotso e 60.
E 'ngoe e sebeletsa 400 kcal
Liprotheine-9 g, mafura-19 g, lik'hilograte-52 dikgerama
Ho roala ka peo ea poppy
Bakeng sa li-servings tse 8:
Bakeng sa teko:
- 1 kg ea phofo
- 1.5 linoelo tsa lebese
- 5 yolks
- 1 senoelo sa tsoekere
- 125 g ea botoro
- 3/4 c. tablespoons ea letsoai
- 30 g ea tomoso.
Bakeng sa ho tlatsa:
- 300 g poppy
- 150 g ya mahe a linotši
- 3/4 senoelo sa tsoekere
Ho pheha:
Ho tsoa ho tsena, kopanya hlama mme u tsamaee sebakeng se futhumetseng bakeng sa metsotso e 30-40. 2. Poppy tšela metsi a belang, koahele 'me u tsamaee metsotso e 30. Ebe u tšela metsi, penya poppy ka seretse kapa u fetise ka grinder ea nama ka mahe a linotši le tsoekere. Mokelikeli o kene ka bophara ba cm, o jale ho eona poppy e tlatsa le ho phallela ka mokhoa oa moqolo, tlohang metsotso e 15. Bake ka metsotso e 25-30 ho 220 °.
Ho pheha nako: metsotso e 60.
Karolong e 'ngoe ea 260 kcal
Liprotheine - 53 dikgerama, mafura - ligrama tse 10, lik'habohaedreite - 37 dikgerama
Cake ea Cranberry
Bakeng sa li-servings tse 16:
Bakeng sa teko:
- 300 g ya botoro
- 500 g ea phofo
- Li-tee tse 2. likhaba tsa phofo ea ho baka
- Mahe a 3
- lero le grated rind ea 1 lemon
- 250 g ea tsoekere.
Ho fafatsa:
- 2 yolks
- 50 dikgerama tsa tsoekere e nang le granulated, phofo le lialmonde tsa fatše
- 70 g ya botoro.
Bakeng sa ho tlatsa:
- 150 dikgerama tsa li-cranberries tse nang le serame
- Apula e le 1
- 100 g ea tsoekere
- Tafole e le 'ngoe. khaba ea starch
Ho pheha:
Ho tloha mefuteng e thathamisitsoeng, kopa hlama, e phuthele ka filimi ea lijo 'me u e behe sehatsetsing metsotso e 40. Bakeng sa ho fafatsa li-yolks ho sila le tsoekere, phofo, botoro le lialmonde. 2. Lokisetsa ho tlatsa. Li-cranberries li tlameha ho thawed. Apple, hobola le ho tlosa mokokotlo, khaola likoto. Kopanya li-cranberries, apulo, tsoekere le starch, ka bonolo kopanya. 3. Rōla hlama, u aba ho tlatsa le ho fafatsa. Boha ka ontong ka 40-45 metsotso e 180 °.
Ho pheha nako: metsotso e 60.
Ka ts'ebeliso e le 'ngoe, 490 kcal
Liprotheine - 7 g, mafura - 26 dikgerama, lik'habohaedreite - 56 dikgerama
Liapole tse besitsoeng
- Liapole tse 8
- 100 g ea pistachios le linate tsa phaene
- Tafole e 4. likhaba tsa tsoekere e nang le granulated
- Tafole e 3. likhaba tsa kokong
- 20 g ea botoro
- 150 g ya mahe a linotši
- 100 di ml ea veine e khubelu e omileng
- sinamone
Ho pheha:
1. Lokisetsa ho tlatsa: khaola li-pistachios, kopanya linate tsa kedare, cognac le tsoekere. 2. Ho tswa ho liapole ka hloko u khaola motheo, ntle le ho senya setsi sa bona. Kenya ka botlolo le botoro ebe u tlatsa ho tlatsa ka ho tlatsa. Fafatsa ka sinamone, apara apulo e 'ngoe le e' ngoe karolong ea botoro. 3. Mahe a linotši a kopane le veine, tšela liapole le ho chesa ka ontong ka metsotso e 25 ho 180 °.
Ho pheha nako: metsotso e 60.
E 'ngoe e sebelisang 380 kcal
Liprotheine - 24 g, mafura -17 g, lik'habohaedreite - 36 dikgerama
Manna Casserole le Oranges
Bakeng sa li-servings tse 4:
- 500 ml ea lebese
- Tafole e 4. likhaba tsa tsoekere
- 80 g ya botoro
- 100 g ea semolina
- Mahe a 3
- 1 lehlabula
- 1 letsoai
Ho pheha:
1. Pheha lebese, tšela ka ho rump mme u phehe poro ea semolina. Kenya letsoai, halofo ea tsoekere, 'me u kopanye hantle. 2. Li-squirrels li arohanngoa le li-yolk ebe li otla ka lekoti le teteaneng. Ka phuleng ka maqheka a 'maloa ho kopanya li-yolks le ho shapuoa ba makhooa. 3. Khaola lamunu ka halofo. Ka halofo e nyenyane ea grater, ebola 'me u kopanye ka poro. Karolo e 'ngoe ea lamunu, ntle le ho phunya, khaola likotoana tse tšesaane. 4. Beha pene ka pane ea pan, u fafatse tsoekere e setseng mme u chesoe ka ontong ka metsotso e ka bang 20 ho 180 °. E khabisa ka lilae tsa lemonate. U ka sebeletsa bo chesang le bo bata.
Ho pheha nako: metsotso e 45.
E le ngoe e sebeletsang kcal 450
Liprotheine - 25 g, mafura - 20 g, lik'habohaedreite - 48 g
Li-donuts tse nang le melee ea moriri
Bakeng sa li-servings tse 4:
Bakeng sa teko:
- 20 g ea tomoso
- 100 ml ya lebese
- 1.5 dikopi tsa phofo
- Tafole e le 'ngoe. e nang le khaba ea tsoekere
- 500 g ya litapole
- 1 lehe.
Bakeng sa frying e tebileng:
- 400 ml ea oli ea limela.
Bakeng sa sauce:
- 300 g ea currant
- 150 g ya tsoekere e nang le granulated
- 1 teaspoonful. khaba ea starch
Ho pheha:
1. Lokisetsa hlama. Litapole pheha, ho hloekileng le knead hantle kapa feta ka grinder nama. Hlohlelletsa lintho tse setseng mme u tlohele hlama ka metsotso e 40 sebakeng se mofuthu. Joale, donuts le Fry ka oli ea meroho. 2. Lokisa moriana. Peel monokotsoai ka colander le lisele tse nyenyane, eketsa ea tsoekere le pheha metsotso e 5-7. Motsoako o hloekisitsoeng ka likhabapo tse 2 tsa metsi, eketsa ho monokotsoai, o tlisa ho pheha le ho tlosa mocheso. Li-Donuts li sebetsa ka sauce.
Ho pheha nako: 40 metsotso.
E 'ngoe e sebelisang 410 kcal
Liprotheine - 24 g, mafura -17 g, lik'habohaedreite - 36 dikgerama
Litapole tsa vanilla
- 500 ml ea lebese
- 1 vanillin e 'ngoe
- 1 letsoai
- Tafole e 8. likhaba tsa mahe a linotši
- Mahe a 16
- 1 mango
- 1 lehlabula
- Sinamone e 1
Ho pheha:
1.Milk e tsoakane le vanillin, letsoai, halofo ea mahe a linotsi le pheha. Ebe o tlosa mollo ebe o lumella hore o pholile hanyenyane. 2. Peele ea mori, khaola likotoana ka likotoana ebe o kopanya le mahe a linotši a setseng. Tlosa peel ho tloha ho lamunu, khaola likarolo ebe u penya lero. Zedra, lero le sinamone tse tsoakiloeng le mango. 3. Hechetsa ontong ho 180 °. Tlatsa pitsa e tebileng ka metsi mme u behe ka ontong. 4. Mahe a otloa, butle-butle eketsa motsoako oa lebese. Tšela ka libopeho, li behe holim'a metsi a metsi ka metsotso e 40, e le hore boima bo be matla. Ebe oe ntša ka ontong, e ke e pholile ebe e e fetisetsa holim'a lipoleiti, e behe mangoe le mahe a linotši ka holimo.
Ho pheha nako: metsotso e 60.
E 'ngoe e sebelisang 380 kcal
Liprotheine - 24 g, mafura - 17 g, lik'habohaedreite-36 dikgerama
Letlapa le tsoang lifateng
- 300 g, lifeiga tse omisitsoeng
- Liapole tse 3
- 2 diperekisi tse entsoeng ka makotikoting
- 300 g ea phaenapole nama
- Libanana tse 2
- 1 mango
- lero le lero 2 limes
- 300 ml ka tranelate 30% ea mafura
- 150 g ya tsoekere e phofshoana
- 200 g ea biscuit biscuit
Ho pheha:
1. Fafatsa metsi a belang ka metsi a phehang ka metsotso e 5, ebe ue lahlela ka colander mme u khaola likotoana. 2. Liapole, ho phunya le ho tlosa mantlha, ho khaola lilae tse tšesaane. Liperekisi le mango, ho tlosa lejoe, li-pulpana le libanana li khaola likotoana. 3. Setlolo sa sefate se nang le phofo ea tsoekere. Li-biscuits tsa biscuit li qeta nako e telele. Tholoana e lokisitsoeng e kopantsoe ka bonolo le lero la kalaka mme e jale ka kremankam. Ka holimo ka tranelate e shapuoa, li-cookie le lihlahisoa tsa limeshe.
Ho pheha nako: metsotso e 60.
Ka nako e 'ngoe ho sebeletsa 423 kcal
Liprotheine-8 g, mafura - 10 g, lik'habohaedreite-73 g