Li-Medallion li nang le pere le khoele ea salate ea linaoa
Ho khabisa ho ka fanoa ka pasta, litapole tse pentiloeng kapa raese e phehiloeng.
4 likarolo tsa sejana:
• Likopi tse 4 tsa nama ea khomo (220 g ka 'ngoe)
• makhasi a 12 a sage
• tablespoons tse 3 tsa botorate e qhibilihisitsoeng
• likhae tse 4 tsa ham
• 100 g ya linaoa tse mosehla le tse tala
• lipere tse peli
• 1 teaspoonful. mosetareta
• tafole e mene. likhaba tsa veine ea veine
• tafole e 2. tablespoons oli ea mohloaare
• letsoai
• 100 dikgerama tsa lettuce
• pepere e mongobo fatše
Senosa sebone ho 100 °. Hlatsoa nama ebe o o omisa. Tlosa makhasi a sage, tlosa metsi. Nama e 'ngoe le e' ngoe e koahela ho pota-pota makhasi a mashome a mararo 'me e tlama khoele e nyenyane. Ghee botlolo e qhibilihantsoeng ka patsong ea ho chesa 'me u tšela li-medallion ka metsotso e 2 ka lehlakoreng le leng. Ebe o kenya nama, e phuthe ka foil 'me u e behe ka ontong ka metsotso e 15-20. Ho sa le joalo, linaoa li lokisitsoe 'me li phehiloe metsing a letsoai ka metsotso e 8-12. E kopanya ka sieve, hula ka metsi 'me e tlohele. Tlohela lettuce, hlatsoe 'me u omme. Khaola literere le, ho tlosa motsoako, khaola likotoana. Moriana o monyenyane o silafalitsoe 2 tablespoons ea metsi, kopanya asene le oli ea mohloaare. Letsoai le pepere. Lisebelisoa tsohle tsa salate le ho tšollela holim'a ho apara. Tlosa li-medallions ho tloha ka ontong, tlosa foil mme u behe nama lipoleiti. Letsoai le pepere ho latsoa. Ho apara tafoleng ka salate le likaroloana tsa sesepa se secha. Sejana sena se ka boela sa khabisoa ka li-leaflet leaflets.
Sopho e khubelu le e mosehla
O ne a sebeletsa lijaneng tse sa bonahaleng.
4 likarolo tsa sejana:
• likhase tse 4 tsa pepere e khubelu le e mosehla
• eiee e le 'ngoe
• 1 clove ea konofolo
• tablespoons tse peli tsa oli ea meroho
• 600 ml ea moroho oa meroho
• tafole e 2. likhaba tsa lero la lemone
• letsoai
• pepere e mongobo fatše
• tsoekere e 1 ea tsoekere
• li-sprigs tsa koena
Grill ea ontong ho isa ho 250 °. Khaola pelepele ka halofo 'me, ka mor'a ho tlosa peo, e behe fatše holim'a sebapi sa ho baka. Bake tlas'a grill metsotso e 10. Lumella ho pholile. Hlakisa oiee le konofolo. Le pelepele tlosa peele 'me u arohane ka lehlakoreng le le leng le khubelu le le mosehla hore le se ke la etsoa. Li-saucepans tse peli, tafoleng ea mocheso 1, khaba ea oli le Fry ka halofo e 'ngoe le e' ngoe ea onion le konofolo ka metsotso e meraro. Ebe o beha pelepele e mosehla le khubelu ka li-saucepans tse fapaneng, mohope oa metsotso e 5. Tšela ka 300 ml ea moro, tafole e le 'ngoe, khaba ea lero la lemone le ho emisa metsotso e 10. Etsa mefuta e 2 ea litapole tse mashed. Letsoai, pepere le nako le tsoekere. Beha 2 h ho bata. Ebe u tšela lijana ebe u li khabisa ka koena.
Litokisetso: 40 metsotso.
Ka 1 ho sebeletsa kcal 200, 7 g ya protheine, 8 g ya mafura, 20 g ya lik'habohaedreite
White chokolete tranelate
E lokiselitsoe ka veine e tšoeu.
4 likarolo tsa sejana:
• 10 g ea gelatin
• 150 g ya tsokolate e tšoeu
• tranelate ea 200 g
• 170 g ea tsoekere
• vanillin e 1 pinch
• 400 ml ea veine e tšoeu
• 400 g ya apricot, 100 ml ea lero la lamunu
• lero la 1 lemon
Hlatsoa gelatin. Tsokolate ho senya. Cream pheha, eketsa 50 g ea tsoekere le vanillin. Tšela ka 300 ml ea veine 'me u tlise pheha. Ka motsoako o chesang, qhaqha gelatin e hatelitsoeng. Ebe ho eona ho qhibiliha tsokolate. Lumella ho pholile. Tšela ka li-hlobo ebe o apara lihora tse tharo serame. Khaola li-apricotle kahare. Ka saucepan, caramelize le susumelletsa 120 g ya tsoekere ho fihlela leseli le sootho. Tšela 100 ml ea metsi, lero la lamunu le lero la lemone. Beha li-apricot ebe u pheha metsotso e 10. E pholile. Khalase ea hlobo e lokela ho fetoloa holim'a poleiti 'me e sebelisane hammoho le apricots ka sirapo.
Litholoana tsa salate le yogurt
4 likarolo tsa sejana:
• holim'a sehlopha se senyenyane sa morara o tala le o lefifi
• kiwi e le 'ngoe
• lipere tse peli
• liperekisi tse peli
• Lipeo tse ngata tsa likharenate
• tafole e le 'ngoe. e nang le khaba ea mahe a linotsi a metsi
• 150 dikgerama tsa yogurt
Morara oa morara o lokela ho hlatsoa ka metsi ka ho feletseng, ho o tlohelle ka ho feletseng le ho arola monokotsoai ho tloha makala. Liperekisi le liperekisi li khaola likotoana. Kiwi e hloekile mme e khaole likaroloana. Ho tsoa kharenate khetha lijo-thollo. Kopanya litholoana tsohle. Kopanya yogurt ka mahe a linotsi le ho otloa habobebe. Nako ea salate ea selemo, kopanya le ho jala liphaseng. Ho hlahisitsoe tlas'a mefuta e futhumetseng ea meroho ha e ea bapisoa le sethopo sa ho futhumatsa, ka hona joale ke nako ea ho thabela tatso ea bona e sa tloaelehang le monko o monate
Tomate le raese le lensisi
4 likarolo tsa sejana:
• 100 grams raese e entsoeng ka mouoane
• 100 dikgerama tsa lentile tse khubelu
• letsoai la leoatle
• tamati e mene e mene
• 8-10 makhasi a basil
• pepere e mongobo fatše
• 125 ml ya moroho oa meroho
• 200 ml ea tranelate e bolila
• lipekisi tse 2-4 tsa pepere
Rice e pheha ka metsing a letsoai, joalo ka ha ho bontšitsoe sephutheloana, ho fihlela halofo e loketse. Beha lentile tse khubelu mme u phehele hammoho bakeng sa e 'ngoe ka metsotso e 8-10. Senola sebone ho 200 °. Hlatsoa litamati, omeletse ka thaole ea pampiri, khaola ka holimo ka mokhoa oa "caps" le teaspoon ho ntša nama ka peo. Setsi sa leaf se hlatsoe, metsi a sisinyehe, khaola makhasi le khaba e ntle. Raese e nang le lisebelisoa le lentile 'me le hloekisoe ka metsi a batang' me le e tlohele. Kopanya makhasi a basil a phatlolohileng. Letsoai le pepere ho latsoa. Ho tlatsa ho tlatsitseng ho tlatsa litamati mme o li kenya ka hlobo. Tomate e koahela "caps", tšela meroho ea meroho. Hohoa ka ontong ka metsotso e 12-15. Kh'erame e phofo e nang le letsoai, pepere e mongobo fatše le lierekisi tsa pepere e pinki. Sebeletsa ka tomate e entsoeng ka holimo ho nama ea nama e nang le veine e matla e khubelu.
Litokisetso: 25 metsotso.
Libakeng tse 1 tsa lik'hilojule tse 330, 13 g ea liprotheine, 11 g ea mafura, 44 g ea lik'habohaedreite
Spaghetti e monate le li-anchovies
4 likarolo tsa sejana:
• 500 g ya tomate
• 2 cloves garlic
• lihlahisoa tse 6 tsa anchovy
• Poto e le 'ngoe ea pelepele e omisitsoeng
• tafole e 4, likhaba tsa oli ea mohloaare
• 100 ml ya veine e khubelu
• 400 g ea spaghetti
• letsoai
• 80 g ea mehloaare
• tablespoons tse 4 tsa capers
• pepere e mongobo fatše
Litamati tse theolelang metsotsoana e 30. ka metsi a belang, joale fumana molumo 'me u behe colander. Etsang selikalikoe ka metsi a batang mme, ha u tlosa peel le peo, khaola nama ka likotoana tse nyane. Konofolo e hloekile 'me e ope. Khaola ka ho feletseng sekhechana sa li-anchovies. Pepere e omisitsoeng e hahiloeng ka letsoho, kopanya le li-anchovies le konofolo. Ka oli ea mohloaare ea mocheso o chesang ka metsi, tlosa motsoako o hlahisoang ka letsoho le o monate ka linako tsohle. Ebe u eketsa litamati ebe u tšela veine e khubelu. Ema ka tlas'a sekwahelo ka mocheso o tlaase metsotso e 10-15. Spaghetti pheha metsi a letsoai ka metsotso e 10, ebe o lahleheloa ka colander mme o lumella ho senya metsi. Olive khabeloa chop le eketsa moriana o hlahisitsoeng hammoho le capers. Hlohlelletsa, letsoai le pepere. Mofuthu oa spaghetti le motsoako 'me hang-hang u sebeletse. Ka hodimo, o ka fafatsa grated chisi ka grater e kholo.
Litokisetso: 20 metsotso.
Karolong e 1 ea 530 kcal. 15 g ea protheine, 15 g ea mafura, 79 g ya lik'habohaedreite
Ho roala ka nama le tomate
4 likarolo tsa sejana:
• li-steak tse 4 (100 g e 'ngoe le e' ngoe)
• tafole e 2. olipo ea meroho ea limela
• 50 g ea arugula
• likarolo tse 4 tsa bohobe bakeng sa toast
• 50 dikgerama ea ketchup le tamonnaise
• tamati e 3
Senola sebone ho 200 °. Hlatsoa li-steaks ka metsi a batang 'me u omelle hantle holim'a thaole ea pampiri. Ka pan, ho futhumatsa oli ea meroho, beha li-steaks le ka metsi ka metsotso e 2-3 ka lehlakoreng le leng. Ebe o tlosa ho tloha ka frying pan, koahela foil le sebakeng se mofuthu. Rukkola ka hloko, hlapa metsi ka metsing a batang, tlosa metsi 'me u omelle tafoleng ea pampiri. Bohobe bakeng sa bohobe bo mosoeu bo sootho le ho kenya sejana sa ho baka. Ka holimo, beha raccoon 'me ue behe holim'a steak. Mayonnaise tsoakane le langa le le lej ketchup le smear ena mongobo nama. Hlatsoa litamati, omella hantle ka thaole ea pampiri ebe u khaola e 'ngoe le e' ngoe ka halofo. Peo e tlosoa hantle. Beha halofo ea tomate holim'a toast le nama. Khaola li-halves tse setseng ka likotoana tse nyenyane mme u fafatsa toast holimo. Etsa li-sandwich tse kenngoang ka ontong ebe u chesa metsotso e 18-20. Ho sebeletsa tafoleng ka mosa o chesang.
Litokisetso: 25 metsotso.
Ka 1 ho sebeletsa 340 kcal, 26 g ya protheine, 18 g ya mafura, 19 g ya lik'habohaedreite
Pizza le tamati ea ciliegia
4 likarolo tsa sejana:
• 250 g ea phofo
• 300 ml ea oli ea mohloaare
• lehe le le leng
• 400 g ya tamati ea cherry
• 4 cloves ea konofolo
• pepere e mongobo fatše
• letsoai
Phahamisa phofo le letsoai. Enke e sisinya hanyenyane. Kenya dipolepo tse 10 ho phofo le letsoai. khaba ea oli ea mohloaare, lehe le otlolohileng, ha ho hlokahala, tšela metsi a seng makae, kopa hlama 'me ue tlohe ka hora e le' ngoe mocheso oa mohatsela. Hlalosa ontong ho 220 °. Hlatsoa litamati, omella pampeng ea pampiri ebe u khaola litholoana ka seng. Ebola konofolo 'me u khaotse ho e senya. Ka frying pan mocheso 4 litafole. khaba ea oli ea mohloaare le ea monate garlic metsotso e 2. Etsa mafura leha e le afe a mafura a 30 cm, fafatsa letsoai le pepere e mongobo fatše. Beha likarolo tsa tamati ea cherry likarolo holimo. Fafatsa ka holim'a oli ea oli ea mohloaare ea garlic. Mokelikeli o kene ka ho pota-potile 'me o apara tamati ea ciliegia. Etsa oli e setseng ea mohloaare ebe o kenya ka ontong. Bake ka metsotso e 25. Pizza e itokiselitseng ho tlohela ho pholile, 'me ka bonolo o kheloha ho tloha sebopeho ho sejana se seholo. O ka khabisa ka meroho.
Sopho e entsoeng ka tamati "Vostok" ka lentile, pepere le pepere e monate
4 likarolo tsa sejana:
• 500 g ya tomate
• Poto e le 'ngoe ea pelepele e khubelu
• 2 cloves garlic
• tafole e le 'ngoe. khaba ea oli ea mohloaare
• 500 ml ya moroho oa meroho
• 70 g ya motsoala
• Poto e le 'ngoe ea pepere e tala e tala
• 150 dikgerama tsa lensisi tse khubelu hang-hang
• letsoai
• pepere e mongobo fatše
• tafole e le 'ngoe. e entsoeng ka parsley e khethiloeng
Litamati li theoleloa metsotsoana e 30 ka metsi a belang, li otla ka metsi a batang, 'me li phunyeletsa cupi, li arotsoe ka likotoana. Pepere ea Chili, ka mor'a ho tlosa peo le ho hlatsoa ka metsi, e khaoletsoeng hantle. Liieee le konofolo li lokela ho qhibiliha le ho khaoloa hantle. Ka pan ea letsoai, oli ea mocheso le onion ea monate le konofolo ka metsotso e meraro. Kenya tomate, tšela moro mme u phehe metsotso e 10. Hlakola tamati ka fereko. Lokisetsa motsoalle oa hau oa motsoalle. Pepere e monate, ho tlosa peo le li-septum, li khaole ebe li eketsa sopho le lentile. Pheha metsotso e meng e 10. Kenya sopho mme u fafatsoe ka parsley e khethiloeng.
Litokisetso: 25 metsotso.
Ka kcal e le 250 kcal, 12 g ea protheine, 5 g ea mafura, 37 g ea lik'habohaedreite
Sopho e entsoeng ka nama ea dumplings
E monate, e monate ebile e monate haholo!
4 likarolo tsa sejana:
• 1 lik'hilograma tsa tamati
• eiee e 2
• tafole e 6. likhaba tsa oli ea mohloaare
• tafole e le 'ngoe. e nang le khaba ea khauta ea langa le le lej
• 400 ml ea moroho oa meroho
• letsoai
• pepere e mongobo fatše
• 1/2 teaspoonful. likhaba tsa tsoekere
• likarolo tse peli tsa bohobe bakeng sa toast
• tafole e 5. tablespoons ea tranelate
• 500 g ya nama e entsoeng
• lehe le le leng
• 1 teaspoonful. khaba ea litlama tse omisitsoeng
• 1 teaspoonful. khaba ea khase ea grated lemon
• li-sprigs tsa parsley le dill
Pula litamati ka likotoana. Liieee le konofolo li khaotsoe. Ka saucepan, futhumala ka tafole e 4. Spoon ea botoro le fry ea onion le halofo ea konofolo metsotso e 3. Khothalletsa hore u bala Kenya tomate 'me u tšollele moro. Letsoai, pepere le nako le tsoekere. Pheha metsotso e 20. Bohobe bo kenelletse ka tranelate ebe o kopanya le nama, lehe, ho lula le konofolo, litlama tse omisitsoeng le sehlaha. Letsoai le pepere. Etsa libolo tse nyane ebe u li tšela ka litafole tse peli. tablespoons ea oli ea mohloaare. Parsley chop, fennel e arotsoe ka makala a senyenyane. Ka sopho e apara nama ea nama, fafatsa le parsley le dill mane.
Litokisetso: 30 metsotso.
Karolong e 1 ea 620 kcal, 31 dikgerama tsa liprotheine, ligrama tse 47 tsa mafura, ligrama tse 18 tsa lik'habohaedreite
Litamati le li-tortilla
E lokiselitsoe ka metsotso!
4 likarolo tsa sejana:
• tamati e 12
• li-sprigs tsa litlama tse monate tse monate (rosemary, thyme, sage)
• 100 ml ea moroho oa meroho
• li-tortilla tse 8 tse ncha
• tafole e 2. tablespoons oli ea mohloaare
• letsoai
• pepere, chisi
Senola sebone ho 200 °. Litapole li theolela metsi a 30 a phehile, li behoe ka whisk ka har'a colander, li tšele metsi a batang, ebola 'me u tlose selekane sa stalk. Li-grass li hlatsoa ka metsi a batang 'me li omella hantle holim'a thaole ea pampiri. Litamati, hammoho le litlama, li kenya mokhoa o le mong oa ho baka kapa ka likarolo tse 'nè. Tšela meroho ebe oe beha ka ontong ka metsotso e 15. Qetellong ea ho baka, kenya oli ea oli ea mohloaare ka har'a mouoane 'me ue khutlisetse ka ontong ho e etsa hore e sootho. Letsoai la tamati, pepere 'me u fafatsoe ka chisi.
Litokisetso: metsotso e 45.