Sopho e entsoeng ka mokopu
O ne a sebetsa ka setlolo sa crispy.
4 likarolo tsa sejana:
• 500 g ya morara oa makhasi
• eiee e le 'ngoe
• tafole e 2. olipo ea meroho ea limela
• 700 ml moro oa linotši
• letsoai
• pepere e mongobo fatše
• lekhasi le le leng la bay
• likarolo tse 4 tsa bohobe bakeng sa toast
• tafole e 2. tablespoons botoro
• 1 clove ea konofolo
• 200 ml ea lebese
• Nete e nang le grated nutmeg
• li-teaspoonful tse 3. likhaba tsa oli ea mokopu
• tafole e mene. tablespoons ea tranelate e bolila
Nama ea mokopu e entsoe ka likotoana. Peele ea onion le chop. Ka saucepan, futhumatsa oli ea meroho 'me u hopole ka eiee ka metsotso e 2. Kenya mokopu le simmer ka metsotso e meng e 3. Tšela moro, eketsa Bay leaf mme u phehele metsotso e 20. Lithako tsa bohobe li khaola likoto. Ebola konofolo mme u fetise mochine oa khatiso. Frying pan chesa botoro 'me eketsa konofolo. Fry likoto tsa bohobe. Tlosa makhasi a bay ho sopho ho etsa setoto. Eketsa lebese le tlisa ho pheha, nako. Tšela oli ea mokopu. Sopho e le ho chesa ka croutons, ho eketsa khaba ea tranelate e bolila.
Litokisetso: 45 metsotso.
Karolong e le 'ngoe ea 440 kcal, 8 g ea protheine, 35 g ea mafura, 24 g ea lik'habohaedreite
Sopho ea pea le mokopu
Sebakete sa tsuba se fana ka piquancy e khethehileng.
4 likarolo tsa sejana:
• 200 g ya lierekisi
• likarolo tse peli tsa bakonte e tsuba
• eiee e le 'ngoe
• 1 clove ea konofolo
• tafole e le 'ngoe. e nang le khaba ea botoro
• lekhasi le le leng la bay
• 600 ml ea moro
• 400 g ea nama ea mokopu, letsoai
• pepere e mongobo fatše
Lierekisi li kolobile metsing a batang ka metsotso e 30. Karolo e 'ngoe le e' ngoe ea brisket e khaola ka halofo. Peel onion le khabeloa chop. Ebola konofolo 'me u khaotse ho e senya. Ka pan ea sauté, qhibiliha botoro, beha eiee 'me u be bonolo haholo. Kenya konofolo 'me u hopole ka nako eohle bakeng sa metsotso e 2. Etsa lierekisi ka sieve 'me u tšolle metsi. Ka pitsa e monate le eiee le konofolo beha lierekisi, lekhasi le brisket, tšela 200 ml ea moro, tlisa ho pheha le pheha metsotso e 40 tlas'a sekwahelo. Butle-butle tšela tse ling tse 400 tsa moro. Masapo a mokopu a entsoe ka likotoana, eketsa sopho le ho pheha metsotso e meng e 20. Nako.
Litokisetso: 1: 10 metsotso.
Karolong e 1 ea 685 kcal, 20 g ea liprotheine, 53 g ea mafura, 27 g ea lik'habohaedreite
Lijo tsa nama le mokopu
A sauce ea veine.
4 likarolo tsa sejana:
• 500 dikgerama tsa goulash
• 300 g ea nama ea mokopu
• 2 eiee e khubelu
• 2 cloves garlic
• tafole e mene. olipo ea meroho ea limela
• letsoai
• pepere e mongobo fatše
• 200 ml ea veine e khubelu
• 250 ml ea moro
• tafole e le 'ngoe. e nang le khaba ea khauta ea langa le le lej
• li-tuber tse peli
• li-sprigs tse hlano tsa meroho
Peel litapole, hlatsoa le ho khaola likoto. Nama ea mokopu e boetse e entsoe ka likotoana. Peel onion le garlic le khabeloa chop. Hlomella oli ea meroho ka sekoahelo ebe o monya nama ka mahlakoreng 'ohle. Eketsa lieiee ka konofolo mme e le bobebe, ebe u beha litapole le mokopu, u qete metsotso e meraro. Kopanya peista ea tomate, e sootho, tšela veine le moro. Letsoai, pepere, beha meroho le lihlahisoa tsa lihora tse 2, ho susumetsa ka linako tse ling. Haeba ho hlokahala, eketsa metsi. Nete e phethiloe hape hape letsoai le pepere, fafatsa le meroho e khethiloeng.
Litokisetso: 45 metsotso.
Karolong e le 'ngoe ea 440 kcal, 8 g ea protheine, 35 g ea mafura, 24 g ea lik'habohaedreite
Khoho ea maoto le mokopu
Leka ho itokisetsa Brazil!
4 likarolo tsa sejana:
• maoto a 4 a likhoho
• 500 g ya morara oa makhasi
• eiee e le 'ngoe
• tafole e meraro. olipo ea meroho ea limela
• letsoai
• pepere e mongobo fatše
• 200 ml ea moro oa kana
• tafole e le 'ngoe. e nang le khaba ea mahe a linotši
• tafole e le 'ngoe. khaba ea lero la lemone
• lekhasi le le leng la setsi
• tafole e le 'ngoe. e entsoeng ka parsley e khethiloeng
• 40 g ea lifate tsa mohloaare
Hlalosa ontong ho 180 °. Maoto a likhoho a hlatsuoa, a omisitsoe mme a khaola ka kopane ka halofo. Nama ea mokopu e entsoe ka likotoana. Peel onion le khabeloa chop. Tšela ka tafoleng ea 1 ea saucepan. khaba ea oli ea limela, beha majoe le liiee ka mokopu, letsoai, pepere, tšela ka metsotso e 150 ea metsi 'me u kene ka ontong ka metsotso e 25. Nako le nako eketsa moro mme u fetole maoto. Mahe a linotši a tsoakiloeng ka lero la lemone, e leng le parsley. Ka saucepan eketsa mehloaare, knead maoto le sephetho sa marinade 'me beha tsohle ka ontong bakeng sa e' ngoe metsotso e 10. O qetile sejana hape sa nako.
Litokisetso: 45 metsotso.
Karolong e 1 ea 440 kcal, 8 g ea liprotheine. 35 g, mafura a 24 g, lik'habohaedreite
"Moru oa" Cake
Itokiselitse haholo!
Bakeng sa li-servings tse 8 tsa sejana:
• 300 g ea makotomane a hlalositsoeng
• 150 g ya botoro
• 200 g ea tsoekere e nang le granulated
• mahe a mane
350 g ea phofo
• 1/2 mokotla oa phofo ea ho baka
• tsoekere ea vanilla ea pinki
• 100 g ea tsoekere e phofshoana
Linate fry ho fihlela khauta ka pane ntle le ho eketsa oli. Etsa pholile, e behele ka thōko bakeng sa mokhabiso. Tlohela oli ka mocheso oa motsoako ka metsotso e 30, ebe o otloa ka mo-mixer, butle-butle ho eketsa tsoekere. Hlalosa ontong ho 180 °. Arola mahe a makhooa a tsoang li-yolks ebe o li beha ka sehatsetsing. Kenya li-yolks ho botoro ka tsoekere le ho sisinya ntho e 'ngoe le e' ngoe. Hlahisa phofo le phofo ea baking le tsoekere ea vanilla, e kopane le boima ba yolk. Mero e tšoeu ho otla, apara hlama e hlahisoang mme kapele kopanya. Letlalo le kenngoa ka mokhoa o tlotsitsoeng ka mafura leha e le afe. Kenya ka ontong 'me u bake metsotso e 40-50. Ebe o apara ka grate mme u lumelle ho pholile. Pela ea tsoekere e tšollele tafoleng e le 'ngoe. e nang le spoonful ea metsi (o ka eketsa joala hanyane), hlohlelletsa mme o tšollele kaka. Khabisa ka linate.
Bohobe bo monate
Tharollo e bonolo bakeng sa k'hamphani e kholo.
4 likarolo tsa sejana:
• 100 g ea bohobe bo tšoeu
• eiee e 3
• 2 cloves garlic
• 50 g ea bacon
• 800 g ea nama e nyenyane
• mahe a mabeli
• 1 teaspoonful. mosetareta
• 1 teaspoonful. khaba ea makhasi a thyme
• bohobe
• letsoai
• pepere e mongobo fatše
• 250 g ya tamati ea cherry
• 10-12 makhasi a basil
Senola sebone ho 200 °. Ho tloha bohobe bo felisitsoe li-crusts tsohle, soak ka metsi a mangata a batang. Peel onion le konofolo, khabeloa chop. Bacon e khaola likotoana tse nyane. Bohobe bo penya le ho kopanya nama e entsoeng, eiee, konofolo le bacon. Mahe a otloa ka mosetareta, eketsa makhasi a thyme mme o kopane le nama e entsoeng. E le ho etsa hore ho kenngoa ho hongata haholo, eketsa li-breadcrumbs tse nyane. Nako le letsoai le pepere e ncha e mongobo hore e latsoe. Sebopeho se tebileng sa ho baka se kopantsoe ka sefate sa aluminium 'me se ntša se-mince. Ho apara lirafshoa tse 50 ka ontong. Hlatsoa litamati mme u omme. Ajoe holim'a bohobe ba nama a fafatse pepere e ntšo le letsoai. Bake ka ontong bakeng sa metsotso e meng e 10. Basil e siea lihlopha. Nka bohobe bo tsoang ka ontong 'me u bo behe sejana. Tlosa foil. Fafatsa bohobe le basil.
Litokisetso: 1 h 25 min.
Turkeyballball
A lero la tomate le mozzarella chisi.
Bakeng sa li-servings tse 4:
• eiee e le 'ngoe
• 1 clove ea konofolo
• 500 g e entsoeng ka turkey kapa e nang le nama e tsoakiloeng
• 50 g ya tranelate e bolila
• tafole e le 'ngoe. ketchup khaba
• lehe le le leng
• tafole e 2. likhaba tsa li-breadcrumbs
• tafole e 2. likhaba tsa parsley kapa dill mane
• letsoai
• pepere e mongobo fatše
• tafole e meraro. tablespoons oli ea mohloaare
• tafole e 2. tablespoons lero la tamati
• 850 g ea likhae tsa tomate tse nang le makotikoting
• 125 g ya mozzarella chisi
Peel onion le khabeloa chop. Konofolo e hloekile 'me e ope. Kopanya nama e kolobisitsoeng, tranelate e bolila, ketchup, lehe, breadcrumbs le chopped parsley. Letsoai le pepere. Ho tloha boima bo hlahisoang ho etsa li-meatball tse ka bang 16. Ka pane e monate, futhumatsa litafole tse peli. khaba ea oli ea mohloaare, beha li-meatball ebe u li tšela (1 metsotso ka lehlakoreng le leng). Tlosa lihlahisoa tse feliloeng ho tloha panong ea ho chesa ho ea ho sejana se mofuthu. Oli e setseng ea mohloaare e lokela ho futhumatsoa ka ho lekaneng le ho tsuba, le ho tsuba ka linako tsohle, ka lekhasi la onion le konofolo ka metsotso e 5. Ebe u kopanya lekhae la langa le le lej le tomate ea makotikoti hammoho le lero. Mohope oa metsotso e 2. Ka mongobo o phehiloeng, beha li-meatball tse halikiloeng, koahela poto ka sekwahelo ebe u bosula ka mollo o monyenyane ka metsotso e 8-10. Ebe nako ea sauce e e-na le pepere e ntšo le letsoai. Mozzarella e arotsoe ka likotoana tse nyenyane, kenngoa ka setho sa mongobo mme o tsoele pele ho chesa ho fihlela cheese e qhibiliha. Abela lipoleiti, u fafatse ka basil. Ho monate o ka fana ka raese e phehiloeng, litapole kapa noodle.
Litokisetso: 25 metsotso.
Litapole tsa li-pancake le salate le avocado
Ka karolelano, o ka sebeletsa setho sa garlic, mayonnaise kapa tranelate e bolila - mang, ke eng hape e kang eona.
Bakeng sa li-servings tse 4:
• li-sprigs tse 3 tsa dill
• 1 kg ea litapole
• tafole e 2. tablespoons ea starch
• lehe le le leng
• ligrama tse 50 tsa chate e grated
• letsoai
• pepere e mongobo fatše
• Nete e nang le grated nutmeg
• 1 eiee e bofubelu
• Mahlaka a 2 a eiee e tala
• 2 tomate
• kankere e le 1
• tafole e 8. likhaba tsa oli ea meroho
• tafole e 2. likhaba tsa lero la lemone
Dill e hlatsoa ka metsi a batang, omileng ka thaole ea pampiri le khabeloa ea khase. Peel litapole, hlatsoa le grate ka grater e ntle. Boima ba litapole bo penya le ho kopanya le starch, lehe le otliloeng, chisi le dill. Letsoai, pepere, nako le nako ea nutmeg. Li-onion tse khubelu 'me u etse likhabiso tse tšesaane halofo. Liiee tse tala li hlophise, li hlatsoe hantle, li omme ka thaole ea pampiri 'me li kopane ka thata. Hlatsoa litamati, omella, tlosa lisebelisoa tsa peduncles mme u khaole likotoana. Ho qoba ho hlatsoa, khaola ka halofo, tlosa lejoe lena, leka ho khaola nama e nyenyane. Bakeng sa sekoe, kopanya litafole tse 2. Spoons ea oli ea meroho e nang le lero la lemone, letsoai le pepere e nyenyane. Apara sauce le meroho. Lihlahisoa tse setseng tsa botoro li hlahise li-pancake tsa lipate (metsotso e 2-3 ka lehlakoreng le leng). Sebeletsa ka salate. U ka khabisa le li-sprigs tsa parsley.
Litokisetso: 35 metsotso.
Karolong ea 1 510 kcal, 35 dikgerama tsa mafura, 37 dikgerama tsa lik'habohaedreite
Khoho le tomate
Caucasus sejana sena se tsejoa e le Chahokhbili.
Bakeng sa li-servings tse 8:
• Khoho e le 'ngoe (1.2 kg)
• eiee e le 'ngoe
• litamati tse 4
• 1 clove ea konofolo
• 50 ml ea oli ea limela
• tafole e le 'ngoe. tse nang le khaba ea veine ea veine
• tafole e le 'ngoe. khaba e noloang Torchin "meroho e 10"
• parsley bakeng sa mokhabiso
Khaola khoho likoto. Anyezi, konofolo le tomate chop. Tse ling tsa khōhō, tse susumetsang, tse monate ntle le ho eketsa oli ka maqhubu a mongobo. Anie e le hore e ratoe ka oli ea meroho. Kenya tomate le kana ho eiee. Tšela ka 50 ml ea metsi a chesang, emisa tlas'a sekwahelo metsotso e 15. Eketsa konofolo ea khōlo le li-season Torchin "meroho e 10", ha ho hlokahale hore e be letsoai. Tlosa mocheso, tlohela lihora tse peli tlas'a sekwahelo. Hlobisa ka mebala.
Litokisetso: 40 metsotso.
Sejana se lokela ho lokisoa letsatsing le pele 'me se tsamaee bosiu. Likokoanyana tse ngata li tletse lihlahisoa tsa meroho e butsoitseng le linoko tse nang le meroho e 10 ea meroho. "
Litsebe ka lipalesa
Mekhoa ea mehleng ena ea khale.
Bakeng sa li-servings tse 4:
• 400 g ea makhasi a nama
• tafole e 2. olipo ea meroho ea limela
• eiee e 2
• lihoete tse peli
• turnip e le 1
Ho satire ho 1
• 2 cloves garlic
• 500 g ya litapole
• 200 g ea prune
• tafole e 2. akarelletsang likhaba Torchin "meroho e 10"
Khaola nama eo ka likotoana le ka metsotso e 7 ka oli. Hlakisa oiee le konofolo. Turnips, rutabaga, lihoete le litapole li arotsoe ka likotoana. Fry nama, meroho le limela, kopanya hantle. Ebe o tšela ka pitsa e arolelitsoeng, e mong le e mong a eketsa 1/2 teaspoonful. likhaba tse nosetsang Torchin "meroho e 10" (ha ho hlokahale hore e be letsoai) 'me u tšollele senoelo sa 1/2 sa metsi. Bake ka metsotso e 30 ka 220 °.
Litokisetso: 40 metsotso.
Tlhahiso
E le hore meroho e "fe" tatso ea bona le monko oa eona, li senya ka ho feletseng. Kapa u kenyelletsa Torchin "meroho e 10" ka meroho e khethiloeng ka linako tse ling le ntle le boiteko bo eketsehileng ho itokisetsa sejana se ke keng sa latsoa hantle feela, empa se boetse se khabisa haholo.
Li-tacos tse linaoa
Naha ea naha ea lijo tsena tse thabisang ke Mexico.
4 likarolo tsa sejana:
• kopi e le 'ngoe ea phofo
• letsoai le le 1
• tafole e 2. tablespoons ea botorate e qhibilihisitsoeng
• 200 g ea nama e khethiloeng
• langa le le lej
• E ka le 1 ea linaoa tse kenngoeng ka makotikoting
• tafole e le 'ngoe. khaba e noloang Torchin "meroho e 10"
Ho tloha ho phofo, letsoai, halofo ea bohobe e qhibilihisitsoeng le senoelo sa 1/4 sa metsi a futhumetseng, o kopa hlama, arola likotoana tse 8 ebe o tšela ka ho lekaneng ka setlolo se tšesaane. Fry ka pane e monate ntle le mafura. Anyezi a sila le ho tšela oli e setseng. Kenya nama le ho ja ka metsotso e 15. Khaola tomate likotoana 'me u kopane le linaoa le lijo tse ling tsa Torchin "meroho e 10" kopanya le eiee ka nama. Sephetho se apara mahobe a teteaneng 'me se li tšele ka halofo. Boha ka ontong ka metsotso e 10 ho 180 °. h
Litokisetso: 40 metsotso.
Pie ea pancake
Bakeng sa libaka tse 12:
Bakeng sa teko:
• lebese la litara e le 'ngoe
• likhapi tse 1.5 tsa phofo ea koro
• mahe a mabeli
• 50 g ya botoro
• letsoai
• tsoekere
Bakeng sa ho tlatsa:
• 300 g ea litapole
• 150 ml ya lebese
• 1 yolk
• 500 g ea sefuba sa lesea la kana
• eiee e 2
• 200 g ea li-champignon
• tafole e meraro. olipo ea meroho ea limela
Lokisetsa hlama. Thollo eohle ea koro ea koro e sila ka mahe, eketsa letsoai le tsoekere ho latsoa. Tsoela pele ho tsuba, tšela lebese. Ka tafoleng, khaba ea oli ea limela e tšela li-pancake tse fokolang. Tšoaea ka qubu, oli e 'ngoe le e' ngoe ea pancake e nang le botoro. Lokisetsa ho tlatsa. Litapole tsa litelu, pheha metsi a letsoai ho fihlela o pheha (metsotso e 20) 'me u tšolle metsi. Pheha lebese. Hloekisa litapole ka ho tšela lebese le chesang. Khaola li-fillets ka li-cubes, o tšela onion 'me u pate hammoho le fillet tafoleng e le' ngoe. khaba ea oli ea meroho. Li-champignon chop le fry holim'a oli e setseng ea meroho. Setapo se seng sa li-pancake se khutlelang morao, tse ling ho tlotsa litapole tse patisitsoeng, ho beha li-mushroom, ho li kopanya ka eiee le ho bokella. Koahela setopo se setseng. Pie e lokiselitsoeng ka ontong ebe e sebeletsa e chesang.
Litokisetso: 40 metsotso.
Ka 1 ho sebeletsa kcal 450, 23 g ea protheine, 17 g ea mafura, 56 g ya lik'habohaedreite
Li-shell ka tomate le tuna
Konofolo e etsa hore mongobo o latsoehe haholo.
4 likarolo tsa sejana:
• 1 ea tuna e ka lero la eona (180 g)
• eiee e 2
• 400 g ya tamati ea cherry
• 400 g ea pasta ka mefuta ea li-shell
• 100 g feta cheese
• 2 cloves garlic
• letsoai
• tafole e mene. tablespoons oli ea mohloaare
• 100 ml ya moro
• pepere e mongobo fatše
Tuna e ka lahleloa ka sefate ho etsa hore lero le behiloe ka ho feletseng, ebe o arola litlhapi ka ferekoana. Eiee ea peel 'me u kene ka meketeng. Ebola konofolo mme u fetise mochine oa khatiso. Hlatsoa litamati mme u li khaole ka halofo. Tšela pasta ho metsi a phehile a letsoai, le khutlisetse ho pheha mme o phehele metsotso e 10. Ka sekotlolo sa mokokotlo, chesa oli ea mohloaare le fry ho eona onion le konofolo metsotso e 3. Eketsa tuna le tomate. Tšela moro, tlisa ho pheha 'me u phehele metsotso e 2. Hlahisa 'me u kopanye feta feta. Moea o lokisitsoeng bakeng sa letsoai le pepere e nyenyane. "Shells" ho lahlela ka colander, tlohela metsi 'me u kopanye le moriana o hlahisitsoeng. U ka fafatsa sejana se phethiloeng ka parsley e khethiloeng.
Litokisetso: 30 metsotso.
Karolong ea 1 560 kcal, 29 g ya protheine, 13 g ea mafura, 80 g ya lik'habohaedreite
Macone le tomate mongobo
E bonolo, e potlakileng ebile e sa tloaelehang haholo!
Bakeng sa li-servings tse 4:
• 400 g ya tamati ea cherry
• 200 g ea mafura
• 200 ml ea veine e khubelu
• 1/2 sehlopha sa basil •
Onion e le 1
• 2 cloves garlic
• tafole e meraro. tablespoons oli ea mohloaare
• tafole e 2. tablespoons lero la tamati
• 500 g ea pasta
• letsoai
• pepere e mongobo fatše
Hlatsoa litamati. Peel onion le garlic le khabeloa chop. Ka seteng se seholo sa sauté, fry bacon e hlakiloeng hore e be mafura, 'me u omee eiee le konofolo ho eona ka metsotso e meraro. Khothalletsa hore u be le oli ea tamati 'me u tšollele veine. Beha litamati. Hlohlelletsa mongobo ka metsotso e 15, ho susumetsa ka linako tse ling, haeba ho hlokahala ho eketsa metsi a chesang a chesang. Macarone pheha ka bongata ba metsi a letsoai. Basil ho hlatsoa, ho omisa le ho khaola ka ntle. Se hlahisang moriana oa tomate nako e nang le letsoai le mobu o mofubelu o motšo. Tšela macaroni ka colander, tlohela metsi hore a phalle 'me a hasane ka lipoleiti. Top le moriana oa mongobo. Fafatsa le basil. U ka fafatsa ka cheese ea grated.
Litokisetso: 30 metsotso.
Ka lekhetlo le le leng, 890 kcal, 21 g ea protheine, 42 g ea mafura, 97 g ea lik'habohaedreite
Roast nama ea kolobe
Moese oa biri.
Bakeng sa li-servings tse 6:
• 1.5 kg lik'hilograma tsa kolobe le letlalo
• 100 g ea motso oa celeriac
1 stalk ea leek
Lihoete tse 2
Eiee 2
250 ml moro
400 ml ea biri
• 1/3 c. likhaba tsa komine ea fatše
• letsoai
pepere e mongobo fatše
Letlalo la nama ea kolobe ka letlalo le tšolotsoeng ka letsoai, pepere le komine ea fatše. Hlatsoa motso oa celery, li-leek, lihoete, lieiee 'me u tšose ntho e khōlō. Hlalosa ontong ho 220 °. Beha nama ka sekotlolo, tšela metsi a 100 le metsotso e 15. Etela, khaola letlalo ka sebōpeho sa litaemane. Kenya meroho ho nama ebe o chesa ka metsotso e 30. Ebe o fokotsa ho futhumatsa ho 180 °, tšela moro, 100 di ml ea biri mme u phehele e 'ngoe ka lihora tse 1,5-2, butle-butle u tšollele biri e setseng. Nakoana pele mocheso oa ho pheha ka ontong o nyolohela ho 220 °, e le hore letlalo le be le sootho. Sopho e hlakola ka sieve, letsoai le pepere. O ka sebeletsa dumplings tsa litapole bakeng sa ho khabisa.
Litokisetso: lihora tse 2 metsotso e 30
Karolong e 1 ea 870 kcal, 68 g ya protheine, 63 g ya mafura, 7 g ya lik'habohaedreite
Salate le sose le eiee
E ntle le li-pretzels tsa letsoai tsa setso.
Bakeng sa li-servings tse 4:
• 500 g ya masise a phehiloeng
• 200 ml ea moro oa nama
• tafole e le 'ngoe. mosetareta
• tafole e 2. likhaba tsa veine e khubelu ea veine
• tafole e 2. olipo ea meroho ea limela
• eiee e le 'ngoe
• sehlopha sa 1 sa chives
• letsoai
• pepere e mongobo fatše
Sose e khaola likoto ebe e kenngoa ka sekotlolo sa salate. Bakeng sa marinade kopanya e mofuthu moro ka mosetareta, asene le oli ea limela. Letsoai le pepere. Mosose a tšele marinade 'me a tsamaee ka 1 h Pele o sebeletsa, onion e kenngoa ka meketeng, e tšela eiee e khethiloeng' me e kene ka boroso hammoho le mehele ea onion.
Litokisetso: 1 hora metsotso e 15
Karolong e 1 ea 430 kcal. 16 g protheine, 34 g mafura, 1 g, lik'habohaedreite
Sopho ea bohobe le biri
Koetliso ea pele le e khotsofatsang haholo
Bakeng sa li-servings tse 4:
• likarolo tse 4 tsa bohobe ba lijo-thollo
• tablespoons tse 4 tsa botoro
• eiee e le 'ngoe
• 1 clove ea konofolo
• tafole e le 'ngoe. khaba ea phofo
• 1.25 ml ea moro
• 250 ml ea biri e khanyang
• li-yolk tse peli
• tafole e meraro. tablespoons tranelate
• hlahisa litholoana
• letsoai
• pepere e mongobo fatše
• likhutsana bakeng sa mokhabiso
Bohobe bo khaola ka likotoana, Fry ka saucepan a botoro le beha. Ebola eieee le konofolo. Khaba ka letsoai le fry ho sauté pan 3 mets. Ka nako eo fafatse ka phofo, kopanya 'me u tšollele moro le biri ho phunyeletsa. Tlisa ho pheha, pheha ka metsotso e 30 'me u panye. Karolo ea litapole tse mashed (tafoleng e tharo, likhaba) tse arohaneng le yolks le tranelate, hammoho le sopho e setseng. Nako, beha li-croutons 'me u khabise ka chives.
Litokisetso: 45 metsotso.
Ka 280 kcal, 5 g ea protheine, 19 g ea mafura, 27 g ea lik'habohaedreite
Mohope oa nama ea kolobe
Le rutabagus.
Bakeng sa li-servings tse 4:
• 400 g ea makhasi a kolobe
• eiee e 3
• tafole e le 'ngoe. khaba ea oli ea meroho
• 1.5 kg ea rutabaga
• 750 g ya litapole
• letsoai
• pepere e mongobo fatše
• lipere tse 3
• meroho ho latsoa
Hlatsoa nama, omella ka thaole ea pampiri ebe u khaola likotoana tse nyane. Peel onion 'me u tšele e kholo. Tobella oli ea meroho ka har'a sekoahelo, beha nama nama ka mahlakore ka metsotso e 7-10. Kenya onion 'me e be bonolo haholo. Ka pan ea letsoai le nama le onion tšela litara e le 1 ea metsi a chesang. Hlatsoa litapole le litapole, hlatsoa le ho khaola likotoana tse nyane. Eketsa nama, letsoai, pepere ho latsoa le ho hlahisa mocheso o tlase ka metsotso e 15-20. Literebe li hlatsoe, li omme, e mong le e mong o khaola ka halofo, tlosa meholo ka lipeo, khaola nama e be e tšesaane. Eketsa nama ka meroho le ho qeta metsotso e 4. Ho boetse ho na le letsoai le pepere. Apara tafoleng, haeba ho le joalo, ho khabisa ka meroho.
Litokisetso: 30 metsotso.
Karolong e 1 ea 420 kcal, 22 g ya protheine, 15 g ea mafura, 48 g ea lik'habohaedreite
Khomo ea nama ea likhomo
Mousu o monate le o bolila oa mango le li-nectarine.
Bakeng sa li-servings tse 4:
• 600 g ea makhasi a nama
• eiee e 3
• 2 cloves garlic
• tafole e 2. tablespoons ea botorate e qhibilihisitsoeng
• tafole e 2. tablespoons curry phofo
• 150 dikgerama tsa yogurt
• tafole e 2. likhaba tsa lero la mango
• li-nectarine tse peli (kapa liperekisi tsa makoti)
• 150 g ya li-peas pods tsa tsoekere
• tranelate ea 200 g
• letsoai
• pepere e mongobo fatše
Khaola nama ka li-cubes tse nyenyane, o tšela eiee le konofolo. Preheat tafole e le 'ngoe. A khaba ea botoro le likarolo tsa fry nama ho tsoa mahlakoreng 'ohle. Tlosa ho pan. E tšoanang frying pan fry ea lieiee le konofolo. Fafatsa ka phofo ea curry. Majoe a kopantsoeng le lero la mango, letsoai, pepere, eketsa nama ebe o tsamaea metsotso e 15. E mong le e mong oa nectarine o khaola ka halofo, o tlose lejoe leo, a robe linama ka likotoana. Hlatsoa lierekisi le ho khaola. Ka paneng ea ho chesa, futhumatsa oli e ntseng e senyeha le fry ea lierekisi ka metsotso e meraro. Tšela tranelate, eketsa letsoai, pepere ebe u bososela metsotso e le 1. Lierekisi li kenye li-nectarine, nama e nang le marinade, e tlisa ho pheha le ho emisa metsotso e 5.
Litokisetso: 35 metsotso.
Karolong e le 'ngoe ea 470 kcal, 38 g ea protheine, 28 g ea mafura, 16 g ea lik'habohaedreite