Le raese e hlaha le li-cranberries tse omisitsoeng
Bakeng sa li-servings tse 2:
1) linoelo tse 3 tsa raese e hlaha
2) 1 tsp. oli ea mohloaare
3) linoelo tse 4 tsa lihoete tse grated
4) linoelo tse 4 tse khethiloeng ka celery
5) 1 clove ea konofolo
6) 2 tsp. thyme e omisitsoeng
7) linoelo tse 4 tsa li-cranberries tse omisitsoeng
8) kopi e 1 ea moro e se nang letsoai
Ho pheha:
Hlatsoa raese tlas'a metsi a batang 'me u behe sekotlolo ka thōko. Ebe u qeta oli ea mohloaare ka sekotlolo se tebileng. Eketsa lieiee, lihoete, celery le konofolo 'me u fete ho fihlela meroho e bonolo (metsotso e 5-7). Eketsa thyme, li-cranberries tse omisitsoeng 'me u tšollele meroho e nang le moro. Kenyelletsa raese ho bona mme u phehe ka mocheso o tlase ka metsotso e ka bang 30. Karolong e 'ngoe (1.5 likopi tsa raese): 465 kcal, 34 g ea protheine, 9 g ea mafura, 57 lik'habohaedreite, 5 g ea fiber, 55 mg ea calcium.
Egg Frittata le Lijo tsa Leoatle
1) mahe a 8
2) 1.5 tsp. botoro
3) 1 zucchini, khaola ka bolelele 'me u khethoe
4) eiee e entsoeng ka khantši
5) 1 sekhahla sa lijo
6) 170 g ea li-shrimp tse khabisitsoeng
7) dikopi tse 2 tsa tamati ea cherry
8) sehlopha se le seng sa parsley
9) tšoaea liphoofolo tsa paprika
10) letsoai, pepere ho latsoa
Ho pheha:
Preheat ovine ho 180C. Qhibiliha khaba ea botoro sebakeng se chesang se loketseng ho sebelisoa ka ontong. Otla mahe ka sekotlolo se nang le fereko. Eketsa ho tsona likotoana tsa zucchini, onion, curry. Tšela motsoako ka pan, holimo le tomate, parsley, shrimp. Fafatsa le li-paprika. Ho noa ka ontong ka metsotso e 10-12, kapa ho fihlela motsoako oa lehe o imenne habeli. Ho tloha holimo qhibilihisa karolo e setseng ea botoro, fafatsa letsoai le pepere. Khaola frittata likarolong tse 4 'me u sebeletse chesang. Karolong e 'ngoe: 283 kcal, 33 g ea liprotheine, 13 g ea mafura, 8 g ea lik'habohaedreite, 2 g ea fiber.
Salad ea mahe
1) mahe a maholo a mararo
2) motsoako oa celery o 1 o khethiloeng
3) 1 tbsp. l. palesa e khethiloeng
4) 1h. l. Diardon mosetareta
5) 1 tbsp. l. lipalesa tsa lialmonde
6) 1 pinch ea pepere ea lefatse
7) lesvash e nyenyane
Ho pheha:
Kenya mahe ka sekotlolo, u tšollele ka metsi, u tlise pheha 'me u phehele metsotso e 8 ka mocheso o mofuthu. Pheha mahe 'me u pholile. Tlosa li-yolk tse peli. Lehe le le leng le li-squirrels tse peli li kenya sejana. Li arole ka fereko. Add celery, parsley, mosetareta, lithunthung tsa almonde, pepere 'me u kopanya ka botlalo. Sebeletsa ka poleta kapa, haeba ho khoneha, phuthela ka lavash.
Gaspacho
1) 500 g ea tamati e butsoitseng
2) 1.5 dikopi tsa chopped likomkomere
3) linoelo tse peli tsa pepere e khubelu e tšebelitsoeng
4) linoelo tse 2 tsa makhasi a parsley
5) 1 tsp. komine
6) 1 tsp. letsoai
7) 1h. l. veine ea veine
8) 1 tsp. motsoalle
9) 2 tsp. lero la lemone
10) 1 tbsp. l. oli ea mohloaare
11) pepere ea Cayenne ho latsoa
Ho pheha:
Tlosa motsoako oa litamati mme u li khaole likotoana. Li-tomate le lisebelisoa tse ling (ntle le pepere ea cayenne) ka blender kapa kopanya le ho otla ho fihlela le boreleli. Tšela lipoleiti 'me, ha ho hlokahala, eketsa pepere ea cayenne. Ho sebelisoa e le 'ngoe (senoelo se le seng): 71 kcal, 4 g protheine, 4 g mafura (hoo e ka bang 1 g e tletseng), 9 g lik'habohaedreite, 2 g fiber, 31 mg khalsiamo.
Lijo tsa likhoho le peo ea sesame
1) 1 tsp. mefuta e meholo ea soya mayonnaise
2) 1 tsp. Diardon mosetareta
3) 4 tsp. turmeric
4) 4 tsp. ea metsi
5) likarolo tse 4 tsa ligrama tse 120 tsa lesea ntle le letlalo (e mong le e mong o khaotsoe ka likotlo tse 4 tse telele)
6) 4 tbsp. l. dipeo tse ntšo le tse tšoeu tsa sesame
Bakeng sa sauce:
1) linoelo tse 4 tsa botoroana ba lero la peanut
2) linoelo tse 4 tsa metsi
3) 2 tsp. lero la lime
4) 1 tbsp. l. soy sauce
5) 2 tsp. peel ea lime
6) 2 tsp. litlama tse omisitsoe
7) 2 tsp. ginger ea grated
8) 2 tsp. pepere e chesang
9) 2 tsp. konofolo e khethiloeng
Ho pheha:
Lokisa marinade: ka sekotlolo se senyenyane, kopanya soy sauce, mosetareta, metsi le marulelo. Beha likotoana tsa khoho motsoako 'me u tsamaee hora. Kamorao ho nako, tlosa khōhō, e be e omeletseng ebe o phalla peo ea sesame. Senola sebone ho 180C. Beha khoho ka seteing sa ho baka ebe o chesa ka metsotso e 12-15. Lokisetsa moriana: kopanya mefuta eohle ea blender ho fihlela e boreleli. Tšela khoho. Karolong e le 'ngoe: 191 kcal, 26 g ya protheine, 10 g ea mafura, 4 g ea lik'habohaedreite, 30 mg ea calcium.
Orange meringues le lialmonde
1) linoelo tse 2 tsa lialmonde tse halikiloeng
2) dikopi tse 2 tsa tsoekere e phofshoana
3) 1 tsp. phofo
4) 1 e le 'mala o mosoeu
5) letsoai la pinch
6) 3 tbsp. l. tsoekere e nang le granulated
7) li-halves tsa peel tsa orange
8) 4 tsp. ho tlosoa ka lehlabula
9) linoelo tse 3 tsa apricot tse entsoeng ka makotikoti tse nang le tsoekere e tlaase
Ho pheha:
Hala sehoong ho 150C. Kenya lesela ka letlalo la ho baka. Sebaka sa linate, tsoekere e nang le phofshoana le phofo ka blender kapa kopanya le ho fa hore linate li be phofshoana (hoo e ka bang metsotso e 15-30). Lijong tse kholo, whisk mahe a makhooa a nang le mixer, eketsa letsoai mme o tsoele pele ho whisk ho fihlela o teteaneng. Ebe u eketsa tsoekere 'me u tsoele pele ho otla hape, butle-butle u phaella motsoako oa tsoekere e nang le phofshoana le linate, hammoho le lero la lamunu le ho ntša. E otla setsi ho ea mmuso moo o ka hlahisang meringue. Beha meringue (libolo tsa 2,5 cm) ka seteing sa ho baka ebe u chesa ka ontong ka karolelano mocheso oa metsotso e 25. Ebe u phahamisa mocheso holimo 'me u chese bakeng sa ho ea ho e' ngoe. Tlosa ka ontong le refrigerate. Merengi e ka bolokoa ka setsing se sirelelitsoeng sa moea bakeng sa beke e le 'ngoe. Nka sengoathoana sa apricot e entsoeng ka makotikoti, beha ka lehlakoreng le letle la meringue e le 'ngoe ebe u hatella lehlakoreng le leng. Keke e loketse - o ka sebeletsa tafoleng. Karolo e le 'ngoe: 55 kcal, 1 g ea liprotheine, 2 g ea mafura, 7 g ea lik'habohaedreite, 1 g ea fiber, 12 mg ea calcium, tlase ho 1 mg ea tšepe, 13 mg ea sodium. Re motlotlo ka lijana tsa rona tse monate bakeng sa tafole ea mokete, 'me re tšepa hore ba tla boela ba u rate.
Bon takatso!