Bakeng sa li-servings tse 4:
600 g ea salmone, lero la lero la lemone, 30 g, pere ea 50, ligrama tse 50 tsa mefuta ea onion, mahe a 2, tablespoons tse tharo tsa cottage chisi, 2 tablespoons breadcrumbs, likhase tse peli tsa tablespoons, tomate 2, letsoai, 3 tablespoons mayonnaise , 200 g ya tranelate e tranelate, 5 tablespoons ea oli ea meroho.
Litokisetso:
1. Litlhapi tse hahiloeng hantle, tšela lero la lemone, eketsa parsley, halofo ea eiee e tala le letsoai. Otla mahe, kopanya le chisi ea kottage, li-breadcrumbs le likotoana tsa litlhapi. Lipalesa tse tlohang ho tloha fatše nama le moqolo o omeletseng oa poone.
2. Khaola litamati ka metsi a belang, peel, khabeloa chop. Kopanya le mayonnaise, tranelate e bolila le eiee ea selemo. Letsoai.
3. Fry libolo tsa tlhapi ka oli ea meroho (8 metsotso), beha sejana ka lipoleiti 'me u sebetse le moriana oa langa le le lej.
Ho pheha nako: metsotso e 30.
Karolong e le 'ngoe, 580 kcal.
Liprotheine - 42 g, mafura -16 g, lik'habohaedreite - ligrama tse 66
Li-prawn tse monate ka "mokokotlo" oa li-noodle.
Bakeng sa li-servings tse 2:
Li-noodle tse 200 g, letsoai, lihlopha tse peli tsa basil, likhase tse 2 tsa rosemary, 1 tablespoon ea linate tsa phaene, khaba e le 'ngoe ea chate ea grated, likhaba tse 8 tsa oli ea meroho, pepere e mongobo, 6 li-shrimp tse khōlō tse tala, 1 clove ea konofolo.
Ho pheha:
1. Pheha li-noodle. Kopanya makhasi a basil ka linate, chisi le likhaba tse 4 tsa oli ea meroho. Nako 'me u sila motsoako ka blender.
2. Peel the shrimp ho mohatla. Ha u se u khaola ka morao, tlosa litšoene tse lefifi. Konofolo e fetisoa ka mochine oa khatiso le ho halefa likamoreng tse 4 tsa ho jela. likhaba tsa oli ea meroho hammoho le rosemary. Shrimp fry (metsotso e le 'ngoe ka lehlakoreng le leng). Letsoai le pepere.
3. Tlosa mocheso 'me u se ke ua hasana ho tloha ka frying pan, ho fihlela e e-ba e hlakileng (nako le nako e tšela oli e chesang). Kopanya li-noodle le spicy sauce. Holimo le li-shrimps.
Ho pheha nako: metsotso e 30.
Ka tšebeletso e le 'ngoe, 185 kcal.
Liprotheine - 7 g, mafura -15 g, lik'habohaedreite - 7 g
Steak e halikiloeng le meroho.
Bakeng sa li-servings tse 4:
3 khase ea konofolo, 2 tablespoons ea lero la lemone, teaspoon e omisitsoeng oregano, fatše Chile, oli e meroho ea limela, 4 li-steak, 1, eiee e le 1, kopi e le 'ngoe e bofubelu lentil, 1 petio celery lehlaka, 1 pepere, 100 g ea lettuce, 150 g ea poone e nang le makotikoting, khaba e le 'ngoe ea asene ea balsame le mosetareta.
Ho pheha:
1. Karolo ea konofolo e tšela 'me u kopanye le lero la lero la lemone, oregano, chili, 4 tablespoons oli ea limela. Pepere. Lubella nama ebe u tsamaea hora e le 'ngoe.
2. Lihoete, lieiee le konofolo li kenngoa ka likoto, li kenya lentile. Letsoai le tšollele linoelo tse peli tsa metsi. Cook, joalokaha ho bontšoa ka ho kenngoa ha lentile. Celery e kenngoa ka meketeng, e le lero, e tlosa peo, - lirola, lettuoa e rotha likoto, tsohle li tsoakane le lentile tse phehiloeng le poone ea makoti.
3. Li-Steaks tsa ho chesa. Salate e apereng ka asene le mosetareta. Letsoai le pepere.
Ho pheha nako: metsotso e 30
E 'ngoe e sebeletsa 650 kcal
Liprotheine - 51 g, mafura - 35 g, lik'habohaedreite - 31 grams
Etsa tlas'a "seaparo" sa eiee.
Bakeng sa li-servings tse 4:
3 di-bulbs, 120 g ea botoro, likhase tse peli tsa bohobe bakeng sa toast, 1 teaspoon ea mosetareta, 20 g ea breadcrumbs, letsoai, pepere e mongobo, palo ea likhomo tse 4, sebaka sa 1 sa ho jela. khaba ea oli ea meroho, 125 ml ea moro, 1 teaspoon ea lefifi sauce thickener.
Ho pheha:
1. Tšela onion ka 20 g ea botoro 'me u ntše pane e monate. Bohobe bo khaola ka likotoana hape bo monya ka 20 g ya botoro. Beha eiee. Kopanya botoro, mosetareta, li-breadcrumbs. Nako le ho hlohlelletsa.
2. Li-steaks tse omeletseng le tse monate ka oli ea limela (metsotso e 3 ka lehlakoreng le leng). Beha nama, letsoai, pepere ebe o pholile hanyane. Motsoako oa eiee o kenya li-steaks, e hlasimollang 'me e "sootho" tlas'a grill.
3. Tlatsa moro ka mafura a ho chesa. Moea oa pheha le ho ntša. Nako. Nōka ea nama ebe o sebeletsa le lettuce le tamati ea ciliegia.
Ho pheha nako: metsotso e 30
Ka kakaretso ho sebeletsa 540 kcal
Liprotheine - 41 grams, mafura - ligrama tse 36, lik'habohaedreite - 14 dikgerama