Khoho e nang le sauce ea mosetareta
4 liphallelo
Boitokisetso: metsotso e 7
Litokisetso tsa ngaka ea ngaka: metsotso e 13
2 tbsp. likhaba tsa phofo; 1/4 ea khaba ea letsoai; 1/4 tsp pepere e ncha; Li-fillets tse 4 tse se nang letlalo le masapo (hoo e ka bang 450 g); 1 - 1 senoelo sa moro oa khoho o sa lekaneng; 1/4 senoelo sa veine e tšoeu; 1 tbsp. khaba ea mosetareta; 2 tbsp. likhaba tsa oli ea mohloaare; 2 tbsp. likhaba tse entsoeng ka onion; 2 tbsp. likhaba tsa basil e entsoeng; Lihlahisoa tse 4 tsa bohobe bo omisitsoeng.
Kopanya phofo, letsoai le pepere hammoho ka sekotlolo se sa tebang. Fokotsa brisket ka har'a motsoako ona; U se ke ua lahla phofo leha e le efe e setseng. Ka sekotlolo, kopanya 1 senoelo sa moro, veine le mosetareta; beha ka thōko. Preheat 1 tbsp. Hlatsoa oli ka pane e kholo ea ho chesa ka mocheso o phahameng (oli ha ea lokela ho qala ho tsuba). Beha nama ka lero la ho chesa, fokotsa mollo ho seaplane le monokotšoai ho fihlela khauta metsotso e 2 ka lehlakoreng le leng. Beha nama ka poleiti. Tšela senoelo se setseng sa oli ka pane e chesang. Beha li-shallots 'me u halefile ka mocheso oa mofuthu ka metsotsoana e 30 - ho fihlela onion e le sootho. Eketsa phofo, kopanya le pheha bakeng sa metsotsoana e meng e 30. Tšela motsoako oa veine 'me u tlise moriana ho pheha ka mocheso o phahameng. Beha nama ka pitsa e monate 'me u tšollele ho eona metsi a tsoang ka nama. Fokotsa mocheso ho isa bohareng, koahela 'me u bosose metsotso e 2 ka lehlakoreng le leng - ho fihlela khoho e pheha. Haeba mongobo o le omeletseng haholo, o o noe ka karolo e setseng ea khalase ea moro. Kenya basil. Beha lipoleiti tse 4 'me u sebetse ka mokhoa o lakatsehang ka bohobe ba Italy. Lijo tse nang le phepo e nepahetseng ka ho sebetsa (sefuba se le seng, 1/4 sopho e entsoeng ka sekotlolo): 223 kcal, 8 g mafura (34% kcal), 1 g, mafura a tletseng fatše, 5 g lik'habohaedreite, 28 g protheine, 1 g fiber, 24 mg kalsiamo, 1 mg tšepe, 442 mg ya sodium. Rasstolkite sesebelisoa se setseng se lumellana le litapole tse mashed, ho eketsa metsi a seng makae, 'me li phunyeletse ka mefuta ea leqhoa. Kenya li-cubes tsa basil e leqhoa ho sopho le lisoso.
Paseka ea Cheese
Ka lebaka la tranelate e bolila, lebese le nang le lik'hemik'hale le Cheddar, mofuta o mong oa cheese macaroni ke mohloli o babatsehang oa khalsiamo, o fanang ka hoo e batlang e le halofo ea chelete ea letsatsi le letsatsi.
4 liphallelo
Boitokisetso: metsotso e 10-15
Litokisetso tsa ngaka ea ngaka: metsotso e 20-25
340 dikgerama tsa pasta tse fapa-fapaneng "Rozhki"; 1/3 senoelo sa tranelate e bolila e fokotsitsoeng mafura; 1 e ka (420 g) ea tamati e entsoeng ka makoti, e khaola likoting (ntle le lero); 1 e nang le lebese le nang le mafura a nang le mafura a nang le mafura a 360ml, kapa 1 lita e le nngwe ea lebese le pholileng; 115 g (khalase e le 'ngoe) ea "chedar" e se nang mafura e khethiloeng; Lipopoana tse 2 tsa mosetareta oa Dijon; 1/2 tsp pepere e ntšo; 1/8 tsp of nutmeg; 2 tbsp. likhaba tsa breadcrumbs; 2 tbsp. khaba ea grated chisi "Parmesan".
Preheat ontong ho 175 ° C. Pheha pasta ho ea ka litaelo tsa sephutheloana. Hlakola metsi, u boloke likaroloana tse tharo tsa metsi, ebe u fetisetsa monate ka sekotlolo se seholo. Ha pasta e ntse e chesa, eketsa tranelate e bolila, metsi a tsoang pasta le tamati. E beha ka thōko. Hlakisa lebese ka sekotlolo se ka hare ho feta mocheso o mofuthu ho fihlela o qala ho butsobela hanyenyane. Eketsa cheese, mosetareta, pepere le nutmeg 'me butle-butle pheha, o susumetsa kamehla, ho fihlela cheese e qhibiliha. Beha motsoako oa chisi ka pasta ebe ue kenya ka sekoapeng (motsoako o bakoang ke mokelikeli, empa o tla thibela ka ontong). Kopanya li-breadcrumbs le "Parmesan" ebe u fafatsa motsoako. Ho noa, ntle le ho koahela, metsotso e 20-25 - ho fihlela pasta e koahetsoe ke khauta e bofubelu ba khauta. Lijo tse nang le phepo bakeng sa ho sebeletsa (likopi tse 2): 484 kcal, 7 g mafura (12% kcal), 3 g, mafura a mangata, 79 g lik'habohaedreite, 28 g protheine, 4 g fiber, 466 mg khalsiamo, 3 mg sesepa, 464 mg sodium.
Casserole le Turkey le litapole tse mashed
Ho fetola nama ea nama ea khomo ka nama, u "khaola" sejana sena bakeng sa lik'hilojule tse 100.
4 liphallelo
Litokisetso: metsotso e 15
Litokisetso tsa ngaka ea ngaka: metsotso e 15
4 di-teaspoon ea oli ea mohloaare; 1/2 senoelo sa onion e khethiloeng; Lihoete tse 2 tse khethiloeng; 2 likhahla tsa celery tse khethiloeng; 2 finyelitse li-clove; 450 g, ho tlosa nama ho tsoa ka letsoele; 1 teaspoon ea thyme e omisitsoeng; 1 teaspoon e omisitsoeng oregano; 1/4 tsp pepere e ntšo; Pitsa e le 'ngoe (800 g) ea tamati; 3 litapole tse kholo tse 4 kapa tse 4 (tse ka etsang 450 g), li qhibililoe ebe li khaola likoto tse 5 cm ka boholo; 1/4 senoelo se nang le mafura a tranelate; 2 tbsp. likhaba tsa lebese le tsitsitseng; 2 eiee e tala.
Preheat ontong ho ea ho 200 ° C. Ka pane e kholo ea ho chesa, likhasepo tse 2 tsa mocheso oa botoro ho feta mocheso o mofuthu (haeba u se na frying e ka etsang bonyane 30 cm, sebelisa sekoahelo se seholo se nang le lisebelisoa tsohle). Eketsa lieiee, lihoete, celery le konofolo mme u hopole ka metsotso e meraro - ho fihlela meroho e le bonolo. Beha meroho ka ntle ho pan le ho beha ka thōko. Ka pane e le 'ngoe, futhumatsa likhasepo tse 2 tse setseng tsa oli ka mocheso o mofuthu. Eketsa Turkey le fry ho fihlela e le putsoa e le khauta, u lokolle li-mince nakong ea ho tsuba, ka metsotso e 3-5. Kenya thyme, oregano le pepere ebe u kopanya hantle. Eketsa meroho e halikiloeng le tomate sebakeng sa ho chesa 'me u tlise pheha. Fokotsa mocheso 'me u bosose ka mocheso o tlaase ka metsotso e 5 - ho fihlela mokelikeli o fetohile mouoane' me mongobo o phahama. Ho sa le joalo, beha litapole ka sekotlolo se seholo 'me u se tšollele ka metsi. Beha sekoahelo ka mollo o matla 'me u tlise pheha. Pheha metsotso e 8 ho fihlela litapole li fetoha bonolo (o ka li tsebisa ka ho li tšoaea ka fereko). Hlapa metsi 'me u pshatle litapole ka saucepan ho fihlela puree, u eketsa tranelate e bolila le lebese. Nako le pepere e ntšo ho latsoa. Kenya li-eiee tse tala le ho kopanya (litapole tse mashed e lokela ho ba mokelikeli o fokolang e le hore o ka behoa habonolo bakeng sa nama ea minced, haeba litapole tse senyitsoeng li se na metsi a lekaneng, eketsa lebese le leng hape). Fetisetsa motsoako oa nama serapeng se tebileng, se sa chesang mocheso o nang le bophara ba lisenthimithara tse 23 kapa casserole e sa tebang. Abela mashed ka holimo ka khaba ho Turkey 'me o lahle sebaka sa mashed. Beha casserole ka seteing sa ho baka (haeba mohaho oa mashed o ntse o tšoloha) 'me u phehe metsotso e 12 ho ea ho e 15, kapa ho fihlela litapole li koahela ka khauta e bofubelu le khauta. Ntho ea phepo e nepahetseng bakeng sa ho sebeletsa: 370 kcal, 8 g mafura (19% kcal), 2 g, mafura a mangata, 47 g lik'habohaedreite, 33 g protheine, 7 g fiber, 297 mg khalsiamo, 6 mg sesepa, 426 mg sodium.
Sopho ea khoho le dumpling ea onion
Sopho ena e le sekhahla; ho eketsa salate e tala, u tla ja lijo tsa mantsiboea kapa lijo tsa motšehare.
Libaka tse 4
Litokisetso: 5-10 metsotso
Litokisetso tsa ngaka ea ngaka: 18-22 metsotso
Likhabapo tse 2 tsa oli ea mohloaare kapa oli e meng ea meroho; 1/2 senoelo sa onion e khethiloeng; 1 pepere e entsoeng ka bell; 1 senoelo sa lihoete; Li-clove tse 2 tsa konofolo; 450 g ea furu ea khoho ntle le letlalo le masapo, khaola likotoana 2.5 cm ka boholo; 2 makhasi a bay; 1 teaspoon ea thyme e omisitsoeng; 1/4 tsp pepere e ntšo; 1/4 tsp ea masimo, likhaba tse 4 moro o sa tsitsitsoeng; 1 senoelo sa lierekisi tse tala; 2 tbsp. likhaba tse khethiloeng parsley
Dumplings
Kopi e le 'ngoe ea phofo; 1 teaspoon ea phofo ea ho baka; 1 tbsp. khaba ea botoro e sa lekaneng; 1/2 senoelo sa lebese le tlaase; 2 tbsp. akarelletsang likhaba le eiee.
Ka sekotlolo se seholo se boima se nang le sekwahelo se boima, futhumatsa oli ka mocheso o mofuthu. Eketsa lieiee, li-paprika, lihoete le konofolo mme u potlaka ka metsotso e 2. Eketsa matsoele a likhoho ka metsotso e 5 - ho fihlela e koaheloa ka mahlakoreng a sootho ka mahlakoreng 'ohle. Eketsa lekhasi la bay, thyme, pepere le sage le kopanya hantle. Kenya moro oa khōlo mme o tlise ho pheha. Fokotsa mocheso ho ea bohareng le ho pheha metsotso e 5. Ho sa le joalo, ka sekotlolo se ka hare, kopanya phofo le phofo ea ho baka. Sebelisa fereko, kopanya phofo le botoro ho etsa hore motsoako o hlephiloe. Kenya lebese le kopanya ho kopanya hantle. Kenya onion 'me u kopanye. Eketsa lierekisi ho sopho le ho tlisa pheha hape. U sebelisa khaba e kholo, lahlela sopho e 8 dumplings ka sebōpeho sa libolo. Koahela 'me u phehe ka mocheso o tlase ka metsotso e 8-10 ho tlas'a sekwahelo, ho fihlela li-dumplings li pheha le ho fokotsoa (li tlameha ho ba tse tiileng ho ho ama). Tlosa sopho ea mollo 'me u tlose makhasi a laurel. Tšela sopho e nang le li-dumplings lipoleiti 'me u fafatsoe ka parsley e ncha. Lijo tse nang le phepo e nepahetseng ka ho sebetsa (sopho e 1 ea senoelo, 2 dumplings): 346 kcal, 8 g mafura (21% kcal), 3 g mafura a mangata, 39 g lik'habohaedreite, 28 g protheine, 5 g fiber, 185 mg calcium, 4 mg, 690 mg ya sodium.
Sopho ea khōhō le konofolo
Kopanya dikopi tse 4 tsa moro moro o monate le konofolo e besitsoeng, likopi tse peli tse khethiloeng nama e phehiloeng ka khoho le kopi e le 'ngoe ea meroho e metang; pheha ka mocheso o tlaase metsotso e 10. Bokella ka parsley e hloekileng. Litšebeletso: 4. Ho sebeletsa e le 'ngoe: 104 kcal, 2 g mafura.
Pizza le pesto le spinach sauce
Pela pizza ea 450 g ea chilled (kapa thawed) ka har'a bohobe ba bophara ba 40 cm ebe ue beha ka har'a pampiri ea ho baka; beha holim'a hlama 1/3 senoelo sa feti sa pesto se felile ho tloha basil 'me se hasane hohle holim'a metsi; top le 280 g ya thawed le omisitsoeng spinach chopped le 1/2 senoelo chopped Mozzarella chisi ea mahareng a mafura content. Bohoa ka 230 C ka metsotso e 8-10 ho fihlela cheese e qhibiliha 'me metse ea pizza e lefifi. Litšebeletso: 4. Ho sebeletsa e le 'ngoe: 473 kcal, mafura a 16 g.