Cinnamon waffles.
Bakeng sa li-servings tse 4:
100 g ea margarine, 50 g ea tsoekere, mahe a 2, 175 g ea phofo, pinch ea letsoai, teaspoon e 1 ea phofo ea baking, 1 teaspoon ea sinamone phofo, 400 ml ea whey, 1 lemon, 200 dila ea tranelate, 1 sachet ea tsoekere e tsoekere, 3 tablespoons ea phofo tsoekere.
Litokisetso:
1. Margarine le tsoekere li kenngoa ka sekotlolo, se shapuoa ka sehlahisoa. Arola li-yolks ho tsoa liprotheine 'me u li kopise ka bonngoe le boima ba tsoekere le oli. Kopanya letsoai, phofo, sinamone, phofo ea ho baka. Motsoako o omeletseng o hlahisoang ka tsela e ts'oanang le whey o kopantsoe le masapo a oli a yolk. Fokotsa makhooa ho ea mokhoeng o motenya ebe o kenya hlama ka bonolo.
2. Kopanya halofo ea tšepe ea mafura le mafura ebe o chesa ma-waffle. Li-wafers li kenngoa ka har'a qubu ebe li kenngoa ka ontong e futhumetseng.
3. Hlatsoa lemon 'me u khabise sehlaha. Kopanya tranelate le vanilla tsoekere le kopanya sehlaha le tsona. Li-wafers li ne li e-na le tranelate ea lemone, tse nang le tsoekere e phofshoana. Leqhoa le ka khabisoa ka litholoana tsa physalis.
Ho pheha nako: metsotso e 60.
Ka lekhetlo le le leng ho sebeletsa 640 kcal
Liprotheine -13 g, mafura-39 grams, lik'habohaedreite-59 dikgerama
Li-wafers tsa Marzipan.
Bakeng sa li-servings tse 4:
60 g ya marzipan phala, 125 g ea botoro e nolofalitsoeng, 175 g ea tsoekere, pakete e le 'ngoe ea vanilla tsoekere, mahe a mane, 250 g ea phofo, 1 teaspoon ea phofo e bakang, 100 dila ea tranelate, sinamone fatše ka ntlha ea thipa, 1 tablespoon ea hazelnut ea fatše, 100 ml tsokolate ea mokuli.
Litokisetso:
1. Boima ba Marzipan bo arotsoe ka likotoana. Botoro bo botle, 165 g ea tsoekere, tsoekere ea vanilla, lik'hemik'hale tsa marzipan le mahe a kopanya motsoako oa motlakase ho fihlela ho na le tranelate. Kopanya phofo le phofo e bakang.
2. Fokotsa halofo ea tšepe ea mafura le likhekhe tse chesitsoeng ho hlama.
3. Ho sa le joalo, shapa tranelate le setseng e tsoekere le sinamone. Qetellong, kopanya makotomane a fatše. Li-waffles li ne li e-na le tranelate ea lero la pheko, ho fafatsa sauce.
Ho pheha nako: 30 metsotso.
Karolong e le 'ngoe ea 920 kcal
Liprotheine -18 g, mafura-49 g, lik'habohaedreite -100 g
Li-wafers tse nang le salate.
Ka ho sebeletsa:
1 lehe, likhasepo tse 2 tsa phepo, 65 ml ea lebese, 1 tablespoon ea botoro, 2, tamati, 1 khase ea eiee e tala, 1/2 mokoseti, 1pasipon ea 1 ea lero la lemone, lisebelisoa tse 2 tsa coriander, letsoai, sauce Tabasco, tablespoons tse 2 tsa yogurt ea tlhaho.
Litokisetso:
1. Arola yolk ho tsoa ho protheine, kopanya le phofo le lebese. Mmele hantle ebe u tsamaea metsotso e 10. Hlakola botoro, o pholile 'me o kopane le hlama.
2. Lokisetsa meroho. Litamati, ho hloekisa letlalo le ho tlosa peo, ho khaola likoto. Hlapa liiee tse tala tse nang le ringlets. Khaseho ea khauta e khaola 'me e kopane le lero la lemone. Kinzu e sila, kopanya le avocado hammoho le eiee le litamati. Letsoai, pepere le nako le sauce ea Tabasco.
3. Koahela protheine ka 1 pinch ea letsoai mme u kopanye le hlama. Sesepa ea tšepe e entsoeng ka monokotšoai ebe o chesa li-wafers tse 2. Sebeletsa ka salate ea avocado le yogurt.
Ho pheha nako: 30 metsotso.
Ka kakaretso ho sebeletsa 540 kcal
Liprotheine -16 g, mafura-36 grams, lik'habohaedreite-38 grams
Li-wafers tse nang le shrimps.
Bakeng sa li-servings tse 4.
Bakeng sa teko:
75 g ea margarine, mahe a 2, 125 g ea phofo, letsoai, 125 ml ea lebese, 1 teaspoonful. khaba e entsoeng ka parsley, grated nutmeg.
Bakeng sa ho tlatsa:
200 g yogurt, 1 tablespoon e bolila tranelate e bolila, onion e 1, 1/2 sehlopha sa dill, 200 g ea nama ea shrimp, 1/2 lero la lemone, pepere ea cayenne, rucola e nyenyane
Litokisetso:
1. Bakeng sa hlama ea hlama margarine, mahe le letsoai. Butle-butle hlahisa, u tsoele pele ho hlohlelletsa, phofo. Eketsa parsley e hahiloeng. Letsoai, pepere le nako le nutmeg. Koahela sekoti ka napkin 'me u tsamaee metsotso e 30.
2. Kopanya yogurt le tranelate e bolila. Peel onion 'me u khaole likotoana tse nyane. Dill u kopane u kopane le eiee ka nama ea shrimp. Kojoana, e tsoakiloeng le tranelate e bolila, letsoai le nako le lero la lemone le pepere ea cayenne.
3. Etsa tšepe ea maseru le li-bake tsa bake. Lokisetsa matsoho. Makuli a bokelloa ka bobeli, a be le tlatse pakeng tsa bona, karolong ea lemon le rucola e nyane bakeng sa mokhabiso.
Ho pheha nako: 35 metsotso.
E 'ngoe e sebeletsa 390 kcal
Liprotheine -19 g, mafura-ligrama tse 23, lik'habohaedreite-27 grams