Veal tseleng ea mahaeng
Makhasi a salate, a fafatsoa ka peō ea kharenate.
Bakeng sa 4 servings ea recipe:
- 500 g ya makhasi a veal
- lijo tse entsoeng ka grated
- letsoai
- Liapole tse 2
- lero le lero lemon lemon
- shinamone e fatše
- Tafole e 4. olipo ea meroho ea limela
- Tafole e le 'ngoe. khaba ea phofo
- 100 di ml ea veine e khubelu e omeletseng
Litokisetso:
1. Grate nama e nang le letsoai le limatlafatsi. Khaola liapole ka likarolo mme u tlose motsoako le peo. Lihlahisoa tsa liapole li fafatsa lero la lemone 'me li fafatsoe ka sehlaha. Etsa masoba linthong tsa nama, veal o nang le liapole, fafatsa le sinamone 'me u tšollele halofo ea oli ea meroho. Bake ka metsotso e 30-40 ho 180 °. 2. Ebe o fafatsa nama ka phofo, fafatsa oli e setseng mme u tšollele veine ka hlobo. Bake hape metsotso e 30.
Ho pheha nako: 90 metsotso.
Ka kakaretso e etsang 360 kcal
Liprotheine - 26 g, mafura - ligrama tse 23, lik'habohaedreite - 10 grams
Tšoaea ka ho kenya lintho
"Pocket" - fula ka mahe le breadcrumbs.
Bakeng sa 4 servings ea recipe:
- 500 g khomo ea likhomo
- Tafole e 2. tablespoons botoro
- Li-mushroom tse 200 g
- 1 sehlopha sa parsley
- bohobe ba lijo
- lemon e nang le lekhasi la 1/2 la khase
- Mahe a 2
- letsoai
- pepere e mongobo fatše
Litokisetso:
- Li-mushroom li khaola likarolo ebe li monya ka botoro. Phula parsley. Mahe a otloa, a kopantsoe le breadcrumbs, parsley, rind lemon le li-mushroom. Nako le ho tlatsa, likarolong tsa ho khaola meno. Bake ka metsotso e 40 ka 180 °, ka nako le nako u tšollela nama ka lero le hlahisoang.
Ho pheha nako: 40 metsotso.
Ka kakaretso ho sebeletsa 459 kcal
Liprotheine - 31 g, mafura - 32 g, lik'habohaedreite - 11 dikgerama
Veal e roala ka li-mushroom
Lijoa ka veine le li-prunes.
Bakeng sa 6 servings ea recipe:
- 500 g ya makhasi a veal
- 300 g ea li-champignon
- 250 g ya veine e ommeng e omeletseng
- Eiee 2
- 200 g ea nama e khethiloeng
- Tafole e 2. likotlolo tsa likotlolo tsa koro
- Litsamaiso tse 6. li-prune
- kernels 6 walnuts
- 50 g ea oli ea mohloaare
Litokisetso:
1. Li-champignon le halofo ea onion li khaotsoe ka likotoana tse nyenyane, tse sootho ka oli ea mohloaare (metsotso e 10). Nako ho latsoa. 2. Khaola nama ka likarolo ho pholletsa le likhoele mme u nyahame. 3. Eiee e setseng ho sila, ho kopanya nama e khethiloeng le breadcrumbs. Khaola likotoana tsa nama 'me u behe e mong le e mong khaba ea li-mushroom le nama e khethiloeng. Nama e kenngoa ka har'a li-tubes mme e tlameletsoe ka khoele kapa e kentsoe ka skewers. 4. Beha meqolo ka sekotlolo, eketsa veine, eketsa li-prunes le linate. Tlisetsa pheha ebe u bosula ka tlas'a sekwahelo ka mocheso o tlaase metsotso e 30.
Nako ea ho pheha ea recipe: 45 metsotso.
E 'ngoe e sebeletsa 333 kcal
Liprotheine - ligrama tse 28, mafura -17 dikgerama, ligrama tse 13 tsa lik'habohaedreite
Kournik
ho tlatsa ho ka fetoloa.
Bakeng sa 8 servings ea recipe:
- 500 g bohobe ba tomoso hlama
- 100 g ea phofo
- 1 senoelo sa lebese
- Mahe a 2
- Tafole e 2. olipo ea meroho ea limela
- letsoai
- 800 g chicken fillet
- 100 g ya botoro
Litokisetso:
1. Mahe a shapuoa ka lebese, phofo le letsoai. Ka oli ea limela bakeha e pshatlehang li-pancakes. Khabeloa u tšele li-fillets ebe u li tšela ka botoro (metsotso e 10). 2. Khaola li-pancake tse peli ho tloha tomoso ea bohobe, e le 'ngoe-boholo ba pancake, e' ngoe - bobeli ba bophara. 3. Ka kaka e nyenyane ho beha, ho fapanyetsana, li-pancake le ho tlatsa khoho. Holimo ka kaka e kholo. Koala metseng, u phunye ka makhetlo a 'maloa ka fereko. Boha ka metsotso e 45 ka 200 °.
Ho pheha nako: 80 metsotso.
Karolong e le 'ngoe ea 562 kcal
Liprotheine - 34 g, mafura - 19 g, lik'habohaedreite - 64 g
Casserole e nang le likhoho, ham le li-mushroom
Bakeng sa 8 servings ea recipe:
- 300 g, khoho ea khoho, ham, eiee le meroho
- 50 g ea botoro
- Tafole e 6. likhaba tsa phofo
- 500 ml ea lebese
- 150 g cheese
- 8 lipoleiti tsa lasagna
Litokisetso:
1. Hlakola li-mushroom le li-mushroom, kopa tafoleng e le 1, khaba ea botoro (metsotso e 10). Pheha fillet (metsotso e 15) ebe u khaola likotoana tse nyane. Khoho le ham li kopantsoe le li-mushroom, tse monate, tse susumetsang, metsotso e 3. Grate ea cheese ka grater e ntle. 2. Lokisa moriana. Fula phofo, e hlohlelletsang, ka botoro e setseng (3 metsotso). Hlohlelletsa lebese, pheha ka metsotso e meraro. Kopanya likhoho le li-mushroom ka halofo ea mongobo le halofo ea chisi ea grated, kopanya. Pheha lipoleiti tsa lasagna (metsotso e 7). Beha sepeng ka seng ho tlatsa, tlosa tube. Beha hlobo, tšela sopho e setseng 'me u fafatsoe le chisi e setseng. Boha ka metsotso e 10 ka 200 °.
Ho pheha nako: 40 metsotso.
E 'ngoe e sebeletsa 395 kcal
Liprotheine - 28 g, mafura - ligrama tse 22, lik'habohaedreite - 21 dikgerama
Frozen flett fillet
Tlas'a "liaparo" tsa ham, pepere e monate le chisi.
Bakeng sa 4 servings ea recipe:
- 2 li-fillets tse khōlō
- 1 nutmeg
- Tafole e 2. olipo ea meroho ea limela
- Lipitsa tse 2 tsa pepere e khubelu e khubelu
- 150 dikgerama tsa ham e phehiloeng
- 70 g ya mayonnaise
- 200 g ya chisi e thata
- 20 g ya eiee e tala
- pepere e mongobo fatše
- letsoai ho latsoa
Litokisetso:
1. Etsa hore pepere e monate e kenngoe ka mekotleng, cheka cheese ka grater e khōlō. Ham o khaola likotoana tse nyane mme o kopane le mayonnaise. Khaola eiee e tala hore e hlobolloe. 2. Koala sesepa habonolo, o se tšela ka letsoai, puspere e ntšo e mongobo le nutmeg. Fry oli ea limela (metsotso e 4 ka lehlakoreng le leng). 3. Beha letlapa ka hlobo, jala ham le mayonnaise ka holimo, u tšele pepere e monate 'me u fafatsoe ka chate ea grated. Sebeletsa ka lihlopha tse omeletseng tsa boiee.
Ho pheha nako: 40 metsotso.
Ka ts'ebeletso e le 'ngoe, 607 kcal
Liprotheine - 46 dikgerama, mafura - ligrama tse 45, lik'habohaedreite - 5 dikgerama
Khoho e veine
Le tomate, pelepele le monate oa oli.
Bakeng sa 8 servings ea recipe:
- 8 maoto a khōhō
- Tafole e 4. tablespoons oli ea mohloaare
- lero la 1 lemon
- pepere e mongobo fatše
- basil e omisitsoeng
- paprika ea fatše
- phofo ea curry
- Litlhapi tse 3 tsa pepere e monate
- Eiee 2
- 3 cloves ea konofolo
- Pitsa e le 'ngoe (750 ml) ea tomate ka lero la eona
- 50 g ea mehloaare e tlokotsitsoeng
- 125 ml ea veine e khubelu
Litokisetso:
- Kopanya oli ea mohloaare, lero la lemone, pepere e ntšo, paprika, basil le curry. Ka motsoako o fumanoeng, tšollela maoto a likhoho, u bake ka metsotso e 15 ka ontong ka 200 °. 2. Letlalo la pepere e monate e entsoe ka likotoana, eiee, konofolo le litamati ho sila. Eketsa mehloaare ho colander 'me u tlohele metsi ka metsi. 3. Lisebelisoa tsohle tse lokiselitsoeng ho li beha maotong a likhoho. Tšela veine, nako ea ho latsoa le ho chesa bakeng sa metsotso e 30.
Ho pheha nako: 25 metsotso.
Ka lekhetlo le le leng ho sebeletsa 323 kcal
Liprotheine - 16 g, mafura - 25 g, lik'habohaedreite - 8 g
Chicken fillet ka bacon
Bakeng sa 4 servings ea recipe:
- Li-4 fillets
- letsoai
- pepere e mongobo fatše
- 4 dilae tse 4 tsa bacon
- Tafole e 2. olipo ea meroho ea limela
- 400 g ya tamati ea ciliegia
- 1 clove ea konofolo
- 100 ml tranelate kapa lebese
- 200 g ya chisi e thata
Litokisetso:
- Etsa letsoai le pepere. Koahela sekhele ka seng sa bacon, li-cobbles ka skewers ea lepolanka. Hlalosa oli ea meroho ka lero le pholileng 'me u fryts fillets ka metsotso e 3 ka lehlakoreng le leng. Scoops tlosa. 2. Grate ea cheese ka grater e ntle. Mofuthu o pholileng mme o kopane le chisi, tsosa. Khaola litamati ka halves, tlosa masala a pedicels. Hlapa litlolo tsa konofolo ka halofo. 3. Mofuta o chesang o hloekileng o hloekisa konofolo, tšela halofo ea moriana oa chisi, kenya letsoele ka bacon le litamati, tšela sopho e setseng. Nako le letsoai le pepere e ncha e mongobo hore e latsoe. Boha ka ontong ka metsotso e 20 ka 180 °.
Ho pheha nako: metsotso e 15.
Ka kakaretso ea 753 kcal
Liprotheine - 50 g, mafura - 58 g, lik'habohaedreite - 6 g
Litapole tse halikiloeng
Mofutsana le pepere e monate.
- 300 g ya meroho e mecha
- Pote e le 'ngoe ea pepere e khubelu e khubelu
- Tafole e 4. olipo ea meroho ea limela
- 2 li-bulb tse mahareng
- 1 rantipole e nyane
- 700 g ya litapole
- 140 g ya chisi e nkiloeng
- 1/2 sehlopha sa dill mane
- letsoai
- pepere e mongobo fatše
Litokisetso:
1. Masiana a hlophisa le ho khaola likotoana tse nyane. Aniee e hlajoe 'me e khaoletsoe ka mehele e meholo, lihoete - tse tšesaane. 2. Hlatsoa pepere e tsoekere e monate, khaola ka metsotsoana e le 'ngoe, tlosa peo le septa e tšoeu, khaola linonyana ka libakeng tse nyenyane. 3. Preheat litafole tse peli. khaba oli ea limela le fry ka tlaase mocheso, o susumetsang, eiee le lihoete (metsotso e 5). 4. Eketsa li-mushroom le pepere e monate, fola hape metsotso e 15. Ebe nako ea letsoai le pepere e ncha e mongobo e le hore u latsoe. 5. Litapole tsa peel le ho khaola likarolo tse kholo. 6. Penteng e chesang, futhumatsa oli e setseng, beha litapole, u tsose le ho haola ka metsotso e ka bang 10. Eketsa li-mushroom ka meroho le fry kaofela bakeng sa metsotso e 5. 7. Cheese e entsoeng ka likhahla tse nyenyane, apara meroho le li-mushroom le "tlhokofatso" tlas'a sekwahelo bakeng sa metsotso e meng e 5. 8. Dill ho hlakola. E khabisa ka limela tse tala.
Ho pheha nako: 80 metsotso.
Ka ts'ebeletso e le 'ngoe, 496 kcal
Liprotheine - 17 g, mafura - ligrama tse 31, lik'habohaedreite - 41 dikgerama
Spaghetti e nang le tranelate sauce
- Ligrama tse 400 tsa frit (e ka ba leqhoa)
- Eiee 2
- 2 cloves ea konofolo
- 20 g ya basil meroho
- 400 g ea spaghetti
- Tafole e 2. tablespoons oli ea mohloaare
- 150 dilara tranelate
- 80 dikgerama tsa cheese e thata
- linōko
- lero la 2 lemons
Litokisetso:
- Li-mushroom li pheha ka litha e le 1 tsa metsi (metsotso e 15). Ebe u kenya ka har'a colander, u bokelle moro oa li-mushroom sejana se seng. 2. Khaola lieiee le konofolo. Makhasi a seng makae a basil ho behella ka thōko bakeng sa mokhabiso, ho setse ho mela ho senya. 3. Spaghetti pheha ka 4,5 a etsang dilitara tse metsi a letsoai (hoo e ka bang metsotso e 10), u lahleheloe ka colander 'me u tlohele metsi. 4. Liiee tse halikiloeng ka konofolo, e susumetsang, ka oli ea mohloaare (metsotso e 3). Eketsa li-mushroom mme u batle ka metsotso e meng e 5. Letsoai le pepere ho latsoa. 5. Tšela lero la kalaka, li-mushroom moro, tranelate, eketsa basil ho li-mushroom le eiee 'me u limele tlas'a sekwahelo mollong o monyenyane metsotso e 10. Eketsa spaghetti e chesang 'me u tšoare mollo o monyenyane metsotso e meng e 2-3. 6. Beha spaghetti le sauce holim'a lipoleiti, u fafatsoe ka chate ea grated, u khabise ka makhasi a basil le ho sebeletsa.
Nako ea ho pheha ea recipe: 50 metsotso.
E 'ngoe e sebeletsa 453 kcal
Liprotheine - 15 g, mafura - 20 g, lik'habohaedreite - 56 g
Sopho e tala
- 100 g sapinachi (e ka qojoa)
- Tafole e 2. olipo ea meroho ea limela
- Sepheo se seng sa malinyane a khoho (hoo e ka bang 150 g)
- Tafole e 2. likhaba tsa raese
- 300 ml dilase tse nonneng tse nonneng
- 4 stems ea tala eiee
- parsley le dill meroho
- Nete
- 50 g ya chisi e nyenyane e letsoai
- letsoai
- pepere e mongobo fatše ho latsoa
Litokisetso:
Li-fillets li tšela litha e le 1 tsa metsi a batang ebe li tlisa pheha. Tlosa foam, pheha metsotso e 10. Ebe u nka li-fillets, u li robe likoto, moro o tsoe. Sipinake ho hlakola (haeba ho hlokahala, pele sena se senyeha) mme u sila. Ha o chesa, chesa oli ea meroho, tšela tafoleng e le 'ngoe, khaba ea moro' me u fetise spinach (10 metsotso). Hlatsoa raese hantle. E setseng moro e tlisoa ho pheha, eketsa raese le pheha ka mocheso o mofuthu metsotso e 10. Kenya spinach 'me u phehele metsotso e meng e 5. Eketsa sopho e entsoeng ka letsoai le pepere, kopanya tranelate e bolila mme o tlose mocheso. E tlohele ka tlas'a sekwahelo metsotso e 10. Hlakisa eiee e tala ka mehele, le cheese - li-cubes. Green parsley le dill ho hlahisa le ho sila, siea makhasi a mangata bakeng sa mokhabiso. Sopho e itokiselitseng ho tšela lipoleiti, e mong le e mong a behe sengoathoana sa khoho ea pheho e phehiloeng. Sopho e na le li-ringlets tsa eiee e tala, parsley, dill mane le diced cheese. Khabisa, ha ho khoneha, ka likhahla tsa koena.
Nako ea ho pheha ea recipe: 30 metsotso.
E 'ngoe e sebeletsa 354 kcal
Liprotheine - 15 g, mafura - 29 g, lik'habohaedreite -101
Salate le kharenate
- 300 g squid
- Apula e le 1
- 1 hlooho ea lettuce
- Onion e le 1
- 1/2 lero la lemone
- 1/2 lijo-thollo tsa garnet
- tafoleng e le 'ngoe. likhaba tsa oli ea limela le veine
- letsoai
- pepere e mongobo fatše
- 1chspot ea tsoekere e nang le granulated
Litokisetso:
Ho otla ka botlolo botoro ka asene le tsoekere. Anyezi a khaola ka har'a mehele, a tšollele marinade e hlahisoang 'me a ee hora e le' ngoe. Squid pheha metsi a phehileng a letsoai (2 metsotso) 'me u kene ka meketeng. Apple e khaole likarolo, tlosa motsoako ka peo. Lihlahisoa tsa apole li fafatsa lero la lemone. Metsu ea lettuce ho hlophisa, ho heletsa likoto kapa ho khaola ka ho hlola. Kopanya li-onion tse khethiloeng, li-squid, liapole tsa apole le lettuce, eketsa letsoai, pepere ho latsoa le ho kopanya. Fafatsa le peō ea kharenate.
Nako ea ho pheha ea recipe: metsotso e 5.
Nama ka bochabela
- 400 g ya makhasi a veal
- 1 pinse e nang le grated nutmeg le omisitsoeng marjoram
- 3 cloves ea konofolo
- letsoai
- 3 eiee
- 1 rantipole
- Tafole e 3. olipo ea meroho ea limela
- 100 g ya raese e telele ea lijo-thollo
- 200 g ya linaoa tsa makotikoting
- linōko
Litokisetso:
Konofolo e ke e kenelle mochineng oa khatiso. Khaola nama hore e hlobolise, eketsa letsoai, nako le nutmeg, marjoram le konofolo, tlohelang metsotso e 10. Rice e pheha ho fihlela halofo e phehiloe (7 metsotso). Eiee e khaoletsoe ka mehele e halofo, lihoete - e hlobolisa, ka lekhahla ka oli ea meroho. Eketsa nama le raese, tšela 150ml ya metsi, mohope metsotso e 20. Ebe u kopanya linaoa tse entsoeng ka makoti, u ntše metsotso e 7 u tlose mocheso.
Ho pheha nako: metsotso e 55.
E 'ngoe e sebeletsa 478 kcal
Liprotheine - 100g, mafura - 19g, lik'habohaedreite-15g
Green tea le litholoana
Noa antioxidant.
Bakeng sa 4 servings ea recipe:
- 1 litha e le nngwe ea tee e ncha
- 200 g ya raspberry
- 200 g ya morara
- 1 lemon
- 1 lime
- li-cubes tsa leqhoa
Litokisetso:
Li-Raspberries li hlahisa litholoana tsa morara oa morara ho arohana le makala. Lemon le lime li khahloa hantle le sebola. Litholoana le monokotšoai li kenngoa ka sekotlolo, li tšela tee e chesang, li koahela 'me u tsamaee metsotso e 20. Mathata le ho kenya ka sehatsetsing metsotso e 20. Likhalase, li qhaqha liqhaqho tsa leqhoa 'me li tšollele metsi a pholileng.
Ho pheha nako: metsotso e 15.
Ka kcal e le ngoe ea ho sebeletsa 70 kcal