Litsebi tsa kajeno tsa phepo ea phepo li lumellana - mokhoa oa ngoana ea lilemo li le mong ho isa ho tse tharo o lokela ho kenyelletsa ka 300 dikgerama tsa meroho ka letsatsi. Ha e le hantle, limpho tsena tse monate tsa tlhaho li ntlafatsoa haholo ka li-vithamine tse fapa-fapaneng, liminerale le likarolo tse ling. Ho feta moo, kamora selemo ka lenaneong la bana, ka butle-butle u ka kenya lijana tse ncha tse eketsehileng: sopho ea meroho, litapole tse mashed, vinaigrettes, salate.
Sopho e tsoang ho courgettes (ho tloha ho 1 selemo)
Nka:
2 zucchini
1 rantipole
Onion e le 1
300 g
1.5 a etsang dilitara tse moro
1 teaspoonful. e nang le khaba ea botoro
letsoai - ho latsoa
Litokisetso:
1. Tlosa peel ho tswa ho zucchini, tlosa motsoako le lipeo, khaola makhasi ka li-cubes, u li tlatse ka nama ea moro le ho pheha.
2. Fomella ho tloha libaleng tsa nama tse fokolang le ha li-zucchini li se li le boemong bo loketseng, li kenyeletse sophong, ebe kaofela li kopane le letsoai le lenyenyane.
3. Hlakisa oiee, u tšose lihoete 'me u li hloekise ka botoro. Kenya meroho ho sopho.
4. Tšoara li-meatball ka sekotlolo se ka thōko, ebe u tšela sopho e le blender ho fihlela puree e tloaelehile.
5. Bea liphoofolo tsa nama ka sopho le ho sebeletsa sejana tafoleng.
Li-cutlets tse thata (ho tloha lilemong tse 2)
Nka:
800 g ea chicken sebete
Onion e le 1
1 rantipole
2 cloves ea konofolo
1 lehe
30 g ea phofo
letsoai - ho latsoa
Tafole e 2. olipo ea meroho ea limela
200 g, tranelate e bolila
Litokisetso:
1. Ho khaola sebete (ho tla ba bonolo haholo ho o khaola haeba o qala ho qeta ka thata).
Fela eiee le konofolo, 'me u khabise kropole. Li kenyeletse sebeteng se khethiloeng ebe u kopanya.
3. Boima bo bongata, kenang lehe, phofo, letsoai le ho kopanya ka botlalo.
4. Tšela oli ea meroho ka metsi a futhumetseng a futhumetseng 'me u futhumetse li-cutlets, u li jale ka lefatse. Fry mahlakore ka bobeli.
5. Fokotsa li-cutlets ebe o sebeletsa tafoleng, nosetsang tranelate e bolila.
Salate "Kroha" (ho tloha lilemong tse 2)
Nka:
300 g ya, tomate
150 g ea yoghurt ea tlhaho ntle le tsoekere
200 g turkey fillets
60 g ea lero la lemone
Khafo ea 1-2, likhaba tsa lekhasi la langa le le lej
60 g, tranelate e bolila
2-3 masiba a eiee e tala
200 g ya chisi
tsoekere, letsoai - ho latsoa
Litokisetso:
1. Hlatsoa 'me u tšele eiee.
2. Balisa litapole ka metsi a chesang a phehile, ka bonolo ho tšela, khabeloa ho khaola le ho kopanya le eiee.
3. Grill ea Turkey e kopanya hammoho le linoko ho fihlela e phehiloe, beha ka poleiti 'me e pholile. Roba likarolo tse lesesaane.
4. Cheese (haholo-holo mefuta e thata) e khaola ka lirafshoana tse nyane. Lijo tse lokiselitsoeng li kenngoa ka sekotlolo sa salate, kopanya, letsoai le pepere.
5. Pheha sauce. Kopanya yoghurt, tranelate e bolila, tamati ea langa le le lej, tsoekere, lero la lemone, letsoai, pepere. Ka moriana o hlahisoang, tšela salate 'me u sebetse hang-hang.
Moqolo o khanyang (ho tloha ho lilemo tse 3)
Nka:
4 matsoele a kana
Onion e le 1
H mahe
100 g sapinake
50 g ea leek
1 sepelepele se koahetsoeng
Tafole e le 'ngoe. e nang le khaba ea oli ea meroho
100 g ea mafura a bolila a monate (15-20%)
letsoai - ho latsoa
1 e tala yolk
Litokisetso:
1. Khaola nkho ea khōhō, monya ka oli le eiee, eketsa tranelate e bolila.
2. Pheha mahe a 3, a li pshatle, eketsa khōhō.
3. Hlatsoa le ho khaola maqeba le spinach, letsoai le bonolo haholoanyane le khoho.
4. Rōla hlama 'me u behe sepakapaka, e phuthele ka moqolo. E koahele ka yolk mme u kenye ka ontong ka metsotso e 50.
Li-jellied tse ratoang (ho tloha lilemong tse 4)
Nka:
25 g ea limela tsa Brussels
25 g ea cauliflower
25 dikgerama tsa broccoli
25 g lihoete
250 ml ya metsi
letsoai - ho latsoa
1 sachet ea gelatin
Litokisetso:
1. Hlakola meroho eohle 'me u itlhatsoe ka bonolo. Broccoli le li-cauliflower li arola likarolong tse nyenyane tsa inflorescences.
3. Khaola lihoete, ebe u khaola likotoana.
4. Khaola lithunthung tsa Brussels ka halves.
5. Pheha meroho ka metsi a letsoai. Ha li se li loketse, tšela moro o chesang ka sekotlolo se arohileng mme o qhibilihe gelatin ho eona.
7. Fana ka meroho eohle ka sekotlolo sa salate, 'me u tšollele ka ho chesa meroho. Beha sekotlolo sa salate le meroho firiji.
9. Pele u fepa ngoana ka nkho, pele u beha sejana sehatsetsing ho se futhumatsa.
"Colorful" casserole
Nka:
500 g ea nama
Onion e le 1
1/2 senoelo sa mango
Mahe a 2
1/2 senoelo sa lebese
300 g ya cauliflower
libiskiti tsa fatše
150 g, tranelate e bolila
Litokisetso:
1. Hlakisa lieiee ka mokhoa o khahlehang, kopanya le nama e nyenyane, lehe, mango le lebese.
2. Phunya lehe la bobeli, fafatsa hanyane, eketsa breadcrumbs.
3. Arola ho cauliflower ho ea ho li-inflorescences, kopanya lehe le breadcrumbs.
4. Etsa lintho tse ling ka foromo e nang le oli, ka holim'a - tranelate e bolila, ebe o hlophisa inflorescence ea ho cauliflower.
5. Beha foromo ka ontong ea preheated 'me u phehe ho fihlela u pheha.