Li-tubes ka bohobe bo monate
Bakeng sa li-servings tse 4:
Li-4 tsa mahe a linku, 2 cloves ea konofolo, pinch e 1 ea grated nutmeg, mahe a 2, 1 teaspoonful. khaba ea monate oa tamati, 70 g ea lialmonde tse sithabetseng, tafole e le 'ngoe, khaba ea breadcrumbs, 50 g ea chisi, 2 tablespoons ea oli ea mohloaare, letsoai.
Litokisetso:
1. Feta konofolo ka mochine oa khatiso. Khofu ea khoho e entsoeng ka bohobe, u fafatsoe ka letsoai mme u tlohele lijo ebe o tsamaea halofo ea hora. 2. Mahe a otloa ka pente ea tamati. Lokisetsa bohobe ka lialmonde, libiskiti le grate chisi. 3. Li-fillets li roala ka bohobe, ebe li kenngoa ka mahe a nang le tamati ea tomate ebe li boetse li kenngoa ka breadcrumbs. Fry oli ea mohloaare ka metsotso e 15-20. Nako ea ho itokisetsa: metsotso e 90, karolong e 'ngoe ea liprotheine tse 780 kcal - 47 g, mafura - 63 g, lik'habohaedreite - 7 g.
Letlapa le litamati
Bakeng sa li-servings tse 4:
1 kg ea tamati, 1 clove ea konofolo, tafole e 5, likhaba tsa oli ea mohloaare, lihlopha tsa mafu tsa 3, 100 grams ea chisi, 1 onion, 1 teaspoonful. khaba ea omori oregano, tafole e 3. likhaba tsa tranelate e bolila, 1/2 ea parsley le dill mane.
Litokisetso:
1. Khaola li-fillets ho pholletsa le likhoele, nako le fry halofo ea oli ea mohloaare.
2. Khaola litamati ka metsi a belang, tlosa cuticle, khaola nama ka likarolo. Khalepi e kopanya le kopanya le litamati. Beha boima ka foromo, eketsa letsoai, pepere 'me u fafatse oli e setseng ea mohloaare. Bake tlas'a grill metsotso e 10. 3. Etsa sesepa lebese holim'a grater e kholo, khaola lieiee le litlama. Cheese le onion tse kopantsoe le oregano le tranelate e bolila. 4. Mekhoa e entsoeng ka likhoho e halikiloeng e behile tomate, holim'a sephara se lekaneng ho abela boima ba cheese, sebopeho se lokela ho behoa tlas'a grill ka metsotso e 8-10. Fafatsa le litlama. Nako ea ho itokisetsa: metsotso e 20 karolong e 'ngoe ea lik'hemik'hale tse 580 kcal - 41 g, mafura -17 g, lik'habohaedreite-8 g.
Hepatic Julien
Ka reschorenteng, sejana sena se ka bitsoa gratin.
Bakeng sa li-servings tse 2:
Ligrama tse 250 tsa chicken, 2 bulbs e bohareng, 2 tablespoons ea botoro, 100 g ya mayonnaise, 2 tablespoons ea grated chisi, letsoai, pepere.
Litokisetso:
1. Khaola lieiee ka li-cubes, khaola sebete ka likotoana tse nyane. Ka paneng e monate, qhaqha botoro 'me u e behe pele, ho fihlela eiee e hlakile, ebe u eketsa sebete' me ue chese ho fihlela e sootho. Nako le ho robala ka hlobo e nyenyane. Fafatsa ka cheese ea grated, tšela mayonnaise 'me u kenye pele ho chefo ho 200 °. Bela ho fihlela ho thehoa khauta holimo (metsotso e ka bang 10). 2. Tlosa sejana se lokiselitsoeng ho tloha ka ontong 'me hang-hang u be sebopeho se chesang kapa thupelo ea bobeli, ka mor'a litapole tse belang. Nako ea ho itokisa: metsotso e 20 karolong e le 'ngoe karolo ea 738 kcal liprotheine-35 g, mafura-62 g, lik'habohaedreite -11 g.
Khoho e halikiloeng ka mahe a linotši marinade
Bakeng sa li-servings tse 4:
Li-pile tsa 600 g tsa matsoele a likhoho, likhase tse 2 tsa pepere e khubelu, e tala le e mosehla, 2 tablespoons ea mahe a linotši, ketchup le soya sauce, 2 cloves ea konofolo, eiee 2, tafoleng e 3, likhaba tsa oli ea mohloaare, letsoai, pepere e ntšo.
Litokisetso:
1. Beha konofolo ka mochine oa khatiso, kopanya le mahe a linotši, ketchup le sauce ea soya. Liphello tsa likhoho tsa oli tsa marinade tse hlahisang metsi. 2. Khaola lipote tsa pepere ka metsotsoana e le 'ngoe, tlosa motsoako ka lipeo, khaola nama hore e be lihlopha. Anyezi a qobelle mekhabiso e tšesaane ea halofo. 3. Etsa oli ea oli ea mohloaare (3 metsotso ka lehlakoreng le leng). Fetisetsa ka lebokoseng la ho itšeha 'me u khaole ka lihlopha. Ka pan e le 'ngoe e nang le eiee le pepere (metsotso e 6). Eketsa sesepa le marinade e setseng le nako ea ho latsoa. Nako ea ho itokisetsa: metsotso e 20 ka karolo e le 'ngoe karolo ea 568 kcal liprotheine-47 g, mafura-32 g, lik'habohaedreite-23 g.
Khoho ka ho tlatsa
E phehoa ka lehlakoreng le entsoeng ka makhasi a morara.
Bakeng sa li-servings tse 8:
1 kg ea morara, 300 g ea mehloaare, 100 g ea lifeiga, 200 g ea makhasi a morara, 100 g ya lintja tsa lehlaka, 1 lemon, letsoai, litepisi tse 3 tsa tranelate e bolila, 100 g ea onion, 2 tablespoons botoro.
Litokisetso:
1. Grate khoho ka letsoai. Khaola lifeiga kahare. Li-Walnut ho sila, kopanya lifeiga, morara le mehloaare. Eketsa khoho ho motsoako o hlahisoang, koahela ka likarolo tse 'maloa tsa makhasi a morara le koahela khoele ea k'hothone. Ka nako eo khoho ea oli e bolila tranelate, kenya ka ontong 'me u bake bakeng sa metsotso e 30-40 ka 200 °. 2. Kotla eiee ka metsi a belang le ho hloekisa tlas'a metsi a batang. Li-bulbs li robala ka phofo le ka monate ka botoro (metsotso e 10). 3. Tlosa makhasi a morara 'me ue sebelise ka eiee e halikiloeng. Nako ea ho itokisetsa: metsotso e 40 ka karolo e le 'ngoe karolo ea 435 kcal liprotheine-25 g, mafura-12 g, lik'habohaedreite-21 g.