Hlohlelletsa Fry (ho potlakela kapele ka pan) ke e 'ngoe ea mekhoa e metle ea ho pheha. Ntlha ea pele, ho kopanya meroho, lijo-thollo le lihlahisoa tsa protheine tse fokolang fatše triples bohlokoa ba phepo ea sejana. Ntlha ea bobeli, kaha lisebelisoa tsohle li monate habobebe, sena se hloka oli e nyane ('me lijo li fetoha e seng li-caloric). 'Me, qetellong, lijo tse joalo li tla ba monko o monate hoo u tla li tletse. Le hoja batho ba bangata ba e-na le lijana tse khutšoanyane tse fatiloeng tse amanang le lijo tsa Asia, u ka sebelisa mokhoa ona ka lihlahisoa leha e le life. Sena se bontšoa ka tlase le litlhapi tse latelang. Sebelisa monyetla oa e mong oa bona bosiung bona, 'me u tla tšoha ka mokhoa o bonolo le o monate oa lijo tse tloaelehileng tsa lijo tsa mantsiboea!
Khoho ka veine metsotso e 26!
Sebeletsa sejana sena eseng ka pasta ea mahe, empa ka quinoa kapa e tletseng lijo-thollo, 'me u fumane karolo e eketsehileng ea fiber.
4 liphallelo
Litokisetso: metsotso e 20
Litokisetso: metsotso e 6
- 450 g khopo ea khoho ntle le letlalo le masapo
- 1 tbsp. l. konofolo e khethiloeng
- 3 tbsp. l. veine e tšoeu (mohlala, Chardonnay kapa Pinot Grigio),
- karolo ea 2 tsp. cornstarch
- 1/4 tsp. pepere e ntšo e ncha
- halofo ea senoelo se tlase sa salted kana moro
- 110 dikgerama tsa pasta ea mahe
- 2 tbsp. l. oli ea joang kapa oli ea meroho
- karolo ea 1/4 senoelo (hoo e ka bang 30 g) ea bakon, khaola likotoana 5-6 mm
- 1 senoelo sa lihoete, tse leselitsoeng ka limilimithara tse 5
- 1 senoelo tsa li-mushroom, tse leselitsoeng ka limilimithara tse 5
- 1 tbsp. l. likhahla tsa thyme tse ncha, hammoho le stem e phetseng hantle (ho ikhethela)
- 1/2 tsp. letsoai
- 1/2 senoelo se entsoeng ka eiee e tala
Bakeng sa pasta, pheha metsi a mangata. Kholetse ea likhoho e entsoe ka likotoana, e leka ho fokotsa feshene. Ka pitsa e mahareng, beha khōho, konofolo, 1 tbsp. l. veine, starch le pepere. Hlohlelletsa mme u lumelle ho ema metsotso e 'maloa. Ka e monyenyane sauokoane kopanya le moro le setseng veine. Hang ha metsi a phehile ka poloko e khōlō ea metsi, tlola pasta ho eona 'me u phehele metsotso e 7-10 ho fihlela e loketse. Beha pan (bophara ba 35 cm) kapa sekoahelo (bophara ba 30 cm) mollong. Tšela 1 tbsp. l. botoro, eketsa khoho, ue behe kahare. Pheha metsotso e le 'ngoe, u lumelle nama ho fofa hanyane. Ebe o fola ka metsotso e le 'ngoe, ho fihlela motsoako o fetoha brownish. Beha khoho ka sejana. Eketsa oli eohle, bacon, lihoete, li-mushroom ho ea skillet 'me, ka linako tsohle, li tsoele pele, li halefetse metsotso e le' ngoe. Khutlisetsa khoho ho pan. Tšela ka moro motsoako, tšela thyme makhasi, letsoai 'me u tsoele pele ho frying bakeng sa 1-2 metsotso ho fihlela kana e loketse ka ho feletseng. Kenya liiee tse tala ebe u pheha ka lekhetlo la bobeli. Pheha li-pasta ka lipoleiti tse 4, jala khoho le meroho holim'a ka holimo mme u sebetse tafoleng, u khabisa thyme ka limela haeba u lakatsa. (1 1/2 senoelo sa khoho, 3/4 senoelo sa pasta): 345 kcal, 10 g mafura (a 2 g-saturated), 10 g lik'habohaedreite, 33 g protheine, 3 g fiber, 52 mg kalsiamo, 3 mg ea tšepe.
Lijo tsa meroho tse halikiloeng ka raese ka metsotso e 21!
Sejoeng sena, ho molemo ho sebelisa raese e batang, hobane chesang e ka etsa hore sejana sa hau se be se monate.
4 liphallelo
Litokisetso: metsotso e 17
Ho pheha: metsotso e 4
- 2 tsp. oli ea joang kapa oli ea meroho, karolo e itseng
- 1/2 senoelo sa onion e khethiloeng
- 1 tsp. ginger e phatlolohileng
- 1 senoelo sa linaoa tse tala, khaola likoto tse 2 cm
- 1/2 senoelo sa lihoete, khaola likotoana ka 5-6 mm
- 1 tbsp. l. phofo ea curry
- Likopi tse 3 tse phehotsoeng raese e sootho
- Kopi e le 'ngoe ea likhoho tse entsoeng ka makoti, e hlatsoitsoeng le e omisitsoe
- 1 senoelo sa tamati ea ciliegia, khaola ka halofo
- 2 tbsp. l. soya sauce le lintho tse fokolitsoeng tsa letsoai
- 1/8 tsp. pepere e ntšo e ncha
Beha pitsa e halikiloeng ka tlaase (bophara ba 35 cm) kapa saucepan (bophara ba 30 cm) mollong. Abela lijana 1 tbsp. l. botoro, addion le ginger e khethiloeng, 'me u tsoele pele ho tsuba ka metsotsoana e 10 kapa ho fihlela ginger e qala ho fofonela. Ebe o kenya linaoa tse tala le lihoete ka lero le pholileng 'me u tsoele pele u susumetsa lijo tse hlahisang limela tse fry ka metsotso e ka bang 1 - nakong ena linaoa li lokela ho fumana mmala o motala oa leseli. Fokotsa meroho ea curry le ho pheha ka metsotso e ka bang 5, ho fihlela nako ea selemo e fana ka tatso e tloaelehileng. Tšela ho setseng ea oli, ebe u tšela raese 'me u hlohlelletse fry bakeng sa motsotso o tsoelang pele o susumetsa. Kamehla u khumse raese ka spatula, e le hore e se ke ea khomarela 'me ea kopanya hantle le meroho. Kenya li-chickpe, tamati ea ciliegia, moriri oa soya le pelepele 'me, o ntse o susumetsa, o halefa ka metsotso e le' ngoe, ho fihlela lihlahisoa tsohle li futhumetse hantle. Arola motsoako o entsoeng ka likotlolo tse 'nè' me u sebetse kapele tafoleng. Ho sebelisoa e le 'ngoe (senoelo sa 11/3): 335 kcal, 9 dikgerama tsa mafura (tse 2 g - saturated), ligrama tse 57 tsa lik'habohaedreite, 8 g ea protheine, 8 g ea fiber, 66 mg ea calcium, 3 mg ea tšepe, 451 mg ya sodium.
Fajitos le nama ea khomo le pepere ka metsotso e 23!
Kenya sebaka sa tortilla ka makhasi a lettuce 'me u tla pholosa li-kcal tse fetang 100 ka nako.
4 liphallelo
Litokisetso: metsotso e 18
Litokisetso: metsotso e 5
- 340 g ea khomo ea nama ea khomo
- 1 pod e khōlō ea pepere e khubelu, e khaole ka ho tšela limilimithara tse 6 tse teteaneng
- 1 tbsp. l. konofolo e khethiloeng
- 1 tbsp. l. sherry e omileng
- 1/2 tsp. cornstarch
- 1/2 senoelo se sliced oiee e khubelu
- 1 tsp. soya sauce le lintho tse fokolitsoeng tsa letsoai
- 1h. l. mosi o mobu
- 3/4 tsp. letsoai
- 1/4 tsp. pepere e ntšo e ncha
- 1/3 senoelo sa cilantro e tala
- 2 tsp. oli ea joang kapa oli ea meroho
- 12 makhasi a lettuce ea boston
- likarolo tsa lime
Khaola nama hore e hlobolise bophara ba 5 cm, 'me e ntan'o etsoa ka likotoana tse 4. Kenya ka sekoahelo, eketsa konofolo, sherry, starch, soy sauce le pepere. Tšela ka 1 tsp. oli le ho kopanya. Senya setlolo sa frying ka mocheso o phahameng. Tšela ka 1 tsp. eketsa pepere e monate le eiee 'me u hlohlelletse, tsuba fry ka motsotso o le mong. Tlosa meroho ho ea poleiti. Tšela pane 1 tsp. oli 'me u kenye ka likotoana tsa likotoana tsa nama ea khomo. Pheha metsotso e le 'ngoe. Eketsa lero le ho kopanya ka metsotsoana e 15. Khutlisetsa onion le pepere e monate ho skillet, nako le ho pheha, ho tsosang, ka metsotso e ka bang 1-2. Hlohlelletsa coriander. Tlohela salate ka lipoleiti tse 4, jala motsoako oa nama holimo. Fafatsa ka lero la lime le phuthela. Ha ho e-na le tšebeletso e 'ngoe (lik'hilograma tse 3/4 tsa ho tlatsa, maqephe a 3 a lettuce): 238 kcal, 8 g ea lik'habohaedreite, g ea liprotheine, 30 g ea fiber, 27 mg ea calcium.
Li-recipes tse hlahisoang li ntle haholo. Kaha u kile ua tseba mokhoa oa ho hlatsoa ka metsi, o ka o sebelisa ho iketsetsa lijana. (Ha se lekane ho nama ea nama, broccoli le ginger, ka sebete le kopanya mme o kopanya lihlahisoa tse fapaneng tsa nama, meroho, litlama le linoko). Mekhoa e latelang e bonolo e tla u ruta tsebo ena e bonolo.
- Khaola likotoana tse lekana. Khaola meroho ka likarolo tsa boholo bo lekaneng e le hore li behoa ka botebo. 'Me u kokotse thaole ea pampiri e le hore sejana se se ke sa "otsela". Lijo kapa tofu li boetse li khaola likotoana.
- Preheat prying pan pele ho nako. Apare mollo: metsotsoana e seng mekae ea metsi e lokela ho fetoha mouoane. Ebe o fafatsa oli (letsoai, peo ea morara, canola) ebe o eketsa "litlolo" (garlic, chili, eiee) hang-hang. Pheha ho fihlela ponahalo ea tatso.
- Beha lihlahisoa tsa nama pele. U se ke ua potlaka hang-hang ho feta ligrama tse 350 tsa nama ea khomo kapa 450 g ea likhoho, shrimp. Ho seng joalo, mocheso oa pitsa o tla senya, 'me nama e ke ke ea soothoa. Beha likotoana ka lehlakoreng le leng 'me u hahele ka motsotso o le mong. Fry ho fihlela e se e loketse.
- Kenya meroho. Qala ho beha li-arcoli (li-broccoli, lihoete), ebe li le bonolo haholoanyane (joalo ka linaoa tse tala le spinach). Ha li se li loketse hoo e batlang e le likarolo tse tharo, khutlisetsa nama ho skillet mme u tsoele pele ho fola ho fihlela e se e loketse.