Saladi ea pepere ka linate, chisi le morara
- 50 g ea lettuce
- 2 likomkomere, pepere e khubelu le e mosehla
- 100 dikgerama tsa linnete tsa walnuts, brynza le morara
- lero la 1 lemon
- 2 cloves ea konofolo
- Tafole e 4. tablespoons oli ea mohloaare
Ho pheha:
Lettuce makhasi a hlatsuoa hantle, a omisitsoe, ebe a rojoa likotoana tse nyenyane, khaola likomkomere ka likaroloana, pepere makhasi - lihele, chisi - li-cubes. Linate li pata, morara oa morara o arohane le makala. Lokisa mongobo: khaola konofolo, kopanya le lero la lemone le oli ea mohloaare, nako ea ho latsoa. Lisebelisoa tsohle tsa salate li kopanya hantle le nako le sauce e phehiloeng.
Ho pheha nako: metsotso e 20.
E 'ngoe e sebeletsa 448 kcal
Liprotheine - 10 dikgerama, mafura - ligrama tse 41, lik'habohaedreite -13 dikgerama
Pepere le kana
- Li-pods tse 8 tsa pepere e monate
- 60 g bohobe bakeng sa tomoso
- 30 g ea botoro
- 200 g ea khoho e phehiloeng ea khoho
- 1 sehlopha sa liiee tse tala
- 200 g cottage chisi
- 50 ml ya tranelate
- 1 yolk
- 1 clove ea konofolo
- Ligrama tse 30 tsa chate e grated
- 100 ml moro
Ho pheha:
Bohobe bo kenngoe ka likotoana le ka monate ka botoro. Khoho le langa le le lej li boetse li khaola ka likotoana, li tšela eiee e tala le konofolo. Kopanya lisebelisoa tse lokiselitsoeng ka ho roala, tranelate le yolk, hlohlelletsa le nako. 2. Khaola pelepele 'me u tlose peo ho li-pods. Pelepele e lokela ho kenngoa ka maoto le ho itokisetsa boima, tšela moro, fafatsa le grated chisi le bake bakeng sa metsotso e 20 ka 180 °.
Ho pheha nako: metsotso e 60.
E 'ngoe e sebelisang 380 kcal
Liprotheine - 20 g, mafura - ligrama tse 25, ligrama tse 16 tsa lik'habohaedreite
Ho noa bohobe le pepere
4 liphallelo
- Lihlahisoa tse 8 tsa bohobe ba rye
- Pote e le 'ngoe ea pepere e khubelu le e mosehla
- 150 dikgerama tsa chate e grated
- 75 g ea botoro
- 2 mahe a phehiloeng ka thata
- Tafole e 2. akarelletsang likhaba tsa linate tsa lepa
- 2 cloves ea konofolo
- 20 g ea meroho ea parsley
Ho pheha:
Ha lipalesa tsa pepere e monate li felisoa "lids", tlosa peo le li-septum. Lokisetsa forcemeat. Mahe, walnuts, garlic le botoro chop, eketsa chisi, meroho, kopanya hantle. Pelepele khaola ka meketeng e teteaneng. Bakeng sa karolo e 'ngoe le e' ngoe ea bohobe u behe lesela la poli e khubelu ebe ue tlatsa ka nama e nang le minced. Ka mor'a moo, e nyenyane e nyenyane, beha pepere e mosehla ebe u tlatsa nama e nang le minced.
Ho pheha nako: metsotso e 20.
Ka nako e 'ngoe ho sebeletsa 270 kcal
Liprotheine - ligrama tse 32, mafura - ligrama tse 11, ligrama tse 19 tsa lik'habohaedreite
Lipancakes tse koahetsoeng ka pepere e monate, salate
- Lipitsa tse 2 tsa pepere e monate oa Orange
- 80 g ea phofo
- letsoai
- pepere ea cayenne
- 150 ml ya lebese
- Mahe a 2
- 1 sehlopha sa makhasi a lettuce
- Li-tee tse 2. olipo ea meroho ea limela
- 125 g ea pie ea sebete
Ho pheha:
Bakeng sa hlama kopanya phofo, lebese, mahe, letsoai le letsoai le pepere ea cayenne. Ka oli e futhumetseng ea meroho e noe 4 li-pancake tse tšesaane, tse monate ka mahlakoreng ka bobeli ho fihlela e le leseli la khauta. Salate e khaola ka ho hlobolisa, makhasi a monate pepere - li-cubes. Bakeng sa pancake e 'ngoe le e' ngoe, jala setho se tšesaane sa pate ea sebete, beha salate le pepere e monate, tšela pancake.
Ho pheha nako: metsotso e 45.
E ngoe e sebeletsa 250 kcal
Liprotheine - 11 g, mafura -14 g, lik'habohaedreite -19 g
Salad e "qhibilihisoa"
- Hlooho ea 1 ea cauliflower
- Lihoete tse 2
- Pote e le 'ngoe ea pepere e khubelu, e tala le e mosehla
- 1/2 tee. likhaba tsa tsoekere
- coriander fatše, pepere e ntšo le paprika
- 1 sehlopha sa dill
- lero la 1 lemon
- Tafole e le 'ngoe. khaba ea oli ea mohloaare
- cranberry
Ho pheha:
Khaola k'habeche ka inflorescences le blanch bakeng sa 3-4 metsotso ka metsi a letsoai a phehile. Lihoete grate ka khōlō grater. Likaroloana tsa pepere e monate ho lokolla lipeo ebe o kenngoa ka meketeng. Dill e qhibililoe. Hlohlelletsa meroho. Lokisetsa seteishene sa khase. Ho otla ka oli oli ea mohloaare e nang le lero la lemone, tsoekere le letsoai la letsoai. Ho latsoa, eketsa coriander fatše, pepere e ntšo le paprika. Tšela salate apara, hlohlelletsa hape le khabisa, haeba ho lakatsa, cranberries.
Ho pheha nako: metsotso e 20.
Karolong e 'ngoe ea kcal 210
Liprotheine - 0 g, mafura - 10 g, lik'habohaedreite - 23 dikgerama
Salate ea linaoa le lihoete tsa Sekorea
- 1 e ka khonang ea linaoa tse kenngoeng ka makoti
- Mahe a 2
- 1 eiee e khubelu
- Pote e le 1 ea pepere, e mosehla le e tala e tsoekere
- 20 g ea meroho ea parsley
- 100 g lihoete Korean
- Tafole e 3. tablespoons oli ea mohloaare
- 1/2 lero la lemone
- pepere e mongobo fatše
- letsoai
Ho pheha:
Mahe a pheha ka thata (metsotso e 10), a pholile tlas'a metsi a batang, tlosa khetla 'me u khaole ka likotoana. Anyezi e khaola ka mekhabiso e tšesaane, makhasi a monate pepere le li-straw. Phula parsley. Linaoa tse nang le lik'honate li ka lahleloa ka colander 'me li lumelloa ho phalla. Lihoete tsa Korean li penya le ho li khaola hanyane. Lisebelisoa tsohle tse lokiselitsoeng ho letsoai, pepere le ka bonolo ho kopanya. Kopanya oli ea mohloaare ka lero la lemone le ho otloa habobebe. Moribo o hlahisoang ke metsi bakeng sa ho nosetsa salate.
Ho pheha nako: 40 metsotso.
Karolong e le '
Liprotheine -12 g, mafura-8 g, lik'habohaedreite -11 g
Salate e tsoang linaoa tse tala
- 200 g ya linaoa
- 400 g ea nama ea kolobe
- Tafole e le 'ngoe. e nang le khaba ea botoro
- makhasi a 'maloa a salate ea radicchio le frisi
- 4 mahe a phehiloeng ka thata
- Eiee 2
- 1 sehlopha sa parsley
- 100 di ml ea meroho ea meroho
- 50 ml ya asene
- 1 tsoekere e nang le tsoekere
- Tafole e 2. tablespoons oli ea mohloaare
Ho pheha:
Nama ea letsoai le pepere, lumella nako ho soak (30 metsotso). Ebe o qhaqha botoro ka lero le pholileng, habonolo ka Fry nama e tsoang ka mahlakoreng 'ohle, e behe holim'a sebae ebe u chesa ka ontong (metsotso e 10 ho 180 °). Lokisetsa seteishene sa khase. Anyezi le parsley meroho chop, kopanya le moro le oli ea mohloaare. Nako le asene, letsoai le pepere ho latsoa. Likhooa li pheha ka metsi a phehileng a letsoai (15 mets), ebe li lahleheloa ka colander. Makhasi a salate a khaola likotoana kapa a roba likoto. Saladi le linaoa li arohane le ho sebeletsa lipoleiti. Khaola nama ka litelu tse tšesaane 'me u kenye salate. Li-mahe li lokela ho phunyeloa ebe li khaola likarolong. Tšela liaparo tse lokiselitsoeng, khabisa ka mahe a mangata 'me u tlohele sejana hore u soak hantle (20-30 metsotso).
Ho pheha nako: 25 metsotso.
E 'ngoe e sebeletsa 375 kcal
Liprotheine - 33 dikgerama, mafura - ligrama tse 25, lik'habohaedreite - ligrama tse 4
Puo e nang le lierekisi tse tala
4 liphallelo
- 1 leleme la nama
- 1 rantipole
- 1 motso oa parsley
- Onion e le 1
- 100 g, morara o omisitsoeng
- Tafole e le 'ngoe. khaba ea phofo
- Tafole e 2. tablespoons botoro
- 1/2 lero la lemone
- Pitsa e le 'ngoe ea lierekisi tse tala
Ho pheha:
Leleme le phehiloe ka metso le eiee (lihora tse 2-3), ebe le nosetsoa ka metsi a batang le ho hlakola letlalo. Roha moro. Lihlahisoa tsa ho hlophisa. Halofo ea botoro ho ea ho monate, e hlohlelletsang, phofo ea 'mala oa khauta e khanyang, tšela likarolo tse ka bang 1/2 tsa moro, eketsa morara o omisitsoeng mme u phehele metsotso e 5. Letsoai ho latsoa. Ho khothatsa kamehla, eketsa botoro e setseng le lero la lemone. Lierekisi li futhumetse ka ho tlatsa. Khaola leleme ka likarolo, beha ka sejana le lierekisi. Sauce e nang le morara o omisitsoeng o ne o sebetsa ka thoko.
Ho pheha nako: 40 metsotso.
Ka kakaretso ho sebeletsa 570 kcal
Liprotheine - 40 dikgerama, mafura - ligrama tse 20, lik'habohaedreite-17 dikgerama
Bohobe ba meroho
4 liphallelo
- 250 g lentile tse khubelu
- letsoai
- 100 g ya eiee e tala
- 20 g ea ginger
- 2 yolks
- 100 g li-breadcrumbs
- pepere e mongobo fatše
- Pote e le 1 ea pepere
- lero la 1 lime
- Tafole e 2. likhaba tsa soy sauce
- Tafole e 6. likhaba tsa oli ea meroho
- 2 likomkomere
Ho pheha:
Lokisetsa salate. Likomkomere khaola likotoana. Pulletse ea pepere le li-eiee tse tala li kenngoe ka meketeng. Kopanya likomkomere, tse nang le halofo ea eiee e tala. Nako le moriana oa soy, lero la lero le tafole e 2. likhaba tsa oli ea meroho. Lentile ho hlophisa le ho pheha (metsotso e 10), joale, ho nosetsa metsi, ho penya. Kopanya sesepa sa fatše, li-eiee tse setseng tse tala, li-yolks le li-biscuits. Nako ea ho latsoa, e bōpe likaroloana tse nyenyane ebe u li tšela oli e setseng ea meroho. Sebeletsa ka salate.
Ho pheha nako: 40 metsotso.
Ka ts'ebeliso e le 'ngoe, 490 kcal
Liprotheine - 20 g, mafura - 18 g, lik'habohaedreite - 36 g
Khaba ea linaoa le khoho
Litšebeletso tse 8
- 1 e ka khonang ea linaoa tse kenngoeng ka makoti
- 300 g chicken fillet
- Hlooho e nyane ea k'habeche ea Chaena
- 300 g ea likomkomere
- 300 g ya, tomate
- Mahe a 3
- 250 g ya mayonnaise
- 1 likomkomere
- meroho bakeng sa mokhabiso
- letsoai ho latsoa
Ho pheha:
Litlhapi tsa matsoele tsa likhoho li pheha le ho tsuba. Hlalosa matsoho ka likhoele bolelele ba cm 4-6. Khaola litamati ka halves, tlosa metheo ea li-pedicel, khaola nama ka likotoana tse kholo. Mahe a pheha ka thata (metsotso e 10), a pholile 'me a tlose khetla. Ebe grate ka grater e kholo. Likomkomere, ntle le ho phunya, khaola likotoana tse nyane. Eketsa lisebelisoa tsohle, eketsa linaoa ntle le metsi, nako le mayonnaise, letsoai le bonolo le ho kopanya. Lumella ho tsuba ka metsotso e 15-20 le ho sebetsa tafoleng, ho khabisa setala se lokisitsoeng le lekhasi le tala ea likomkomere.
Ho pheha nako: metsotso e 15.
E ngoe e sebeletsa 250 kcal
Liprotheine - 24 g, mafura - 20 g,
Ho monghali oa pampiri eo
- Lierekisi tse tala le linaoa tse tala
E le hore ba boloke 'mala oa meroho e tala, ba lokela ho phehiloe ka metsi a nang le letsoai le phehiloeng ka matla. Metsi a ke ke a ba le nako ea ho pholile ha a beha meroho, haeba a belisoa likarolong tse nyane. Meroho e mongobo e futhumetseng e buelloa ka motsoako oa likhaba tse 2 tsa metsi a chesang le botoro.
- Linaoa tse khōlō tse tšoeu
E le hore u be monate haholo, u lokela ho e lokisetsa ka tsela ena: tšela linaoa ka metsi (ka karolelano ea 1: 3), tlisa ho pheha, tlosa mocheso 'me u tsamaee lihora tse 2-3. Joale ka bonolo tlosa linaoa ho tloha peeling e teteaneng, eo ka mor'a ho tlola e tla tlosoa habonolo. Linaoa tse joalo li ka pheha ka metsotso e 15 feela.
- Re pheha lensisi
Loto tse peli tse khubelu le tse tšoeu li hloka ho hlophisoa pele li pheha: har'a lijalo hangata li hlaha majoana. Joale lentile li belisoa ka metsotso e 20 ka metsing (2 likhalase tsa metsi ka 1 senoelo sa sehlahisoa).
Salate ea meroho
- 1 eiee e khubelu
- 1/2 lero la lemone
- 2 cloves ea konofolo
- 30 dikgerama tsa herring le dill
- 300 g, tse hloekileng likomkomere
- 150 g ea poone e nang le makotikoting
- Lihloaare tse 20 tse se nang likoting
- 50 dikgerama tsa feta cheese
- Litamati tse 4
- Tafole e 3. tablespoons oli ea mohloaare
- letsoai
- pepere e tšoeu fatše
Ho pheha:
Anyezi e khaola ka mekhabiso e tšesaane, e fafatsa lero la lemone 'me u tsamaee metsotso e 5-7. Konofolo e ke e kene ka har'a mochine oa khatiso, khaola meroho hantle. Li-feta li khaotsoe ka likotoana, tamati le likomkomere - li-circles. Lintho tsohle tse lokiselitsoeng li kopantsoe le poone le lihloaare. Letsoai le pepere ho latsoa, tšela ka oli ea mohloaare le ho kopanya.
Ho pheha nako: metsotso e 15.
Ka tšebeletso e le 'ngoe, 156 kcal
Liprotheine - 12 g, mafura - 7 g, lik'habohaedreite - 11 g
Salate le moriana oa moroetsana
- 1 hlooho ea salate e tala
- Litamati tse 4
- 1 rantipole
- 1 motso oa parsley
- 1 likomkomere
- Onion e le 1
- Lihlahisoa tse 4 tsa bohobe bakeng sa toast
- 1 teaspoonful. e nang le khaba ea botoro
- Tafole e 2. khaba e nang le asene
- Tafole e 6. likhaba tsa oli ea meroho
- 1 teaspoonful. mosetareta
- letsoai
- pepere
Ho pheha:
Khaola bohobe boo e le hore e be lihlopha le likhase ka botoro (metsotso e 5). Carrot le parsley e shredded le e ts'oane e le masiba, likomkomere le litamati - li-circles, eiee - mehele. Tlohela lettuce ka likotoana tse nyane. Tsohle kopanya. Oli ea meroho e sila ka mosetareta. Tsoela pele ho sila, tšela asene. Letsoai, pepere le salate ea selemo le sauce e hlahisoang. Abela lipoleiti 'me u fafatse ka croutons.
Ho pheha nako: 30 metsotso.
Karolong e le 'ngoe ea 240 kcal
Liprotheine - 33 g, mafura - 15 g, lik'habohaedreite - 27 g