Salate e nang le pasta
Bakeng sa li-servings tse 5:
- 100 g ea pasta e hlalositsoeng
- 550 g, hop e tšoeu
- ka 50 g ya lihoete, li-zucchini tse ncha, lieiee, eiee ea tala
- 50 dikgerama tsa tsoekere ea granulated, oli ea meroho
- 100 dikgerama tsa asene ea tafole
- 20 g ya letsoai
- meroho e mecha
Ho pheha:
1. Hloekisa hop ho tloha makhasi a ka holimo, hlatsoa le khabeloa. Eketsa e lokiselitsoeng le e khabehileng e khethiloeng lihoete, squash. Sehlopha sa eiee, hlatsoe 'me u se ke ua se kenya ka mehele ea halofo. 2. Pheha pasta ho fihlela pheha, hlakola 'me u kenye meroho. Nako ea salate e nang le asene, oli ea limela, fafatsa tsoekere, letsoai le ho kenya firiji ka hoo e ka bang lihora tse 1-2. Pele u sebeletsa, fafatsa salate ka masiba a sliced ea selemo le onion le meroho.
Ho pheha nako: 30 metsotso.
Ka nako e le 'ngoe ho sebeletsa 207 kcal
Liprotheine - 12 g, mafura - 7 g, lik'habohaedreite -15 g
Sopho e entsoeng ka pie
Bakeng sa li-servings tse 4:
- 300 dikgerama tsa broccoli
- Onion e le 1
- 40 g ya botoro
- 500 ml ea moro
- 100 g ya tranelate
- 200 ml ea lebese
- Tafole e le 'ngoe. khaba ea phofo
- letsoai
- pepere e mongobo fatše
- sejo se entsoeng ka bohobe bo itokiselitsoeng
- 1 yolk
- 200 g ya chisi
- 150 g, tranelate e bolila
Ho pheha:
1. Hlatsoa seqha, khaola le sootho ka botoro ho fihlela ho hlakile. Broccoli e arotsoe ka inflorescences. Pheha ea moro, tšela ea hop. Pheha ka mocheso o tlase ho fihlela o pheha. Ebe lintho tse ka pane li pentile. Pere ea phofo ka lebese le ho kena, e susumetsang, ebe e ja sopho. Tšela ka tranelate. Tlisa ho pheha, nako ea ho latsoa. 2. Khaola hlama likwere. Fola ka likotopo, oli le yolk, chesa ka 200 °. Grate ea cheese le e kopanye le tranelate e bolila. Lithaba li khaola ka lehlakoreng la bend ka holimo ho halofo. Li-halves tse ka tlase li kenya ho koala le ho koahela karolo e ka holimo.
Ho pheha nako: 50 metsotso.
Ka ts'ebeletso e le 'ngoe, 319 kcal
Liprotheine - 2 7 g, mafura - 15 g, lik'habohaedreite - 38 g
Pie e monate ka saalmon
Bakeng sa li-servings tse 6:
- 400 g, salmon
- 1 pinse ea pepere e tšoeu
- fatse fatše holim'a ntlha ea thipa
- Mahe a 2
- 1 khalase ea tranelate e monate
- Tafole e le 'ngoe. e na le spoonful ea tranelate e bolila
- Tafole e 2. akarelletsang likhaba tsa dill tse tala
- 1 teaspoonful. khaba ea paprika ea fatše
- Onion e le 1
- Lipoleiti tse peli tsa mapolanka a phethehileng
- 1 khalase ea mehloaare
Ho pheha:
1. Khaola li-fillets, u tlose masapo a manyenyane, u khaole likoto. Nako le linoko, eketsa lehe, tranelate e bolila, tranelate le setoto. Peel onion, chop le ho kopanya hammoho le dill ho sa salese puree. Nako le ho hlohlelletsa. 2. Ka lehlakoreng le le leng, o kentse hlobo le ho e beha holim'a eona, 1/2 ea tlhapi ea tlhapi, e lekaneng. Mohloaare o kene ka meketeng 'me a ajoe ka ho tlatsa. Holimo ho sesepa se setseng sa tlhapi. Lubella hlama le lehe. 3. Boha ka metsotso e 40 ka 180 °. Sebeletsa ka meroho.
Ho pheha nako: 50 metsotso.
E 'ngoe e sebeletsa 356 kcal
Liprotheine - 25 g, mafura -17 g, lik'habohaedreite - 29 grams
Vithamine salate
- 200 g lihoete
- Matheba a 2 a celery
- Pote e le 'ngoe ea pepere e khubelu e khubelu
- 100 g ya maqeba a linate
- letsoai
- Tafole e 4. likhaba tsa poone e nang le makotikoting
- palesa ea fatše le pelepele
- Tafole e 4. likhaba tsa mayonnaise
- 2 mahe a phehiloeng ka thata
Ho pheha:
1. Lihoete lia hloekisa ebile li khaola likokoana-hloko. Polisa pepere. Lithapa tsa celery li khaola ka lihlopha tse tšesaane. Lihlahisoa tsa lijo tse lokiselitsoeng li lokela ho kopantsoe 'me li silafatsoe ka letsoai. 2. linate tsa ho sila. Kopanya le poone le meroho e meng, nako le meonnaise. Nako le li-paprika le li-chili. Sebeletsa ka mahe a khabisitsoeng ka likarolo.
Ho pheha nako: metsotso e 15.
Karolong e le 'ngoe ea 210 ho ea mantle
Liprotheine - 8 g, mafura - 5 g, lik'habohaedreite - 23 g
Vinaigrette le squid
Bakeng sa li-servings tse 4:
- 200 g ea squid ea makotikoting
- Li-beet tse 2
- 3 litapole
- 1 rantipole
- 2 seaplane salted likomkomere
- 1/2 eiee
- 1/2 sehlopha sa onion e tala
- Tafole e 2. olipo ea meroho ea limela
- letsoai
- pepere
Ho pheha:
1.Sveklu, litapole le lihoete li belise ho fihlela li loketse (beet - metsotso e ka bang 40, litapole le lihoete - 10-15 metsotso). Meroho e pholile, e hloekile ebile e kenngoe ka likotoana kapa tse tšesaane. 2. Likomkomere tse nang le mapolanka 'me u li khaole ka likhahla. 3. Hlakola oiee, otla ka metsi a belang mme u lahle ka colander. Hlapa li-onion tse tala ka meketeng e tšesaane. 4. Hlakola metsi ho tswa ho squid. Nama e khaotsoe ka lihlopha. 5. Lihlahisoa tsohle tse entsoeng li kopantsoe, li tšeloa ka oli ea meroho 'me li na le letsoai le pepere. Ebe u kopanya hantle 'me u sebeletse.
Ho pheha nako: 50 metsotso.
Ka nako e 'ngoe e sebeletsang 226 kcal
Liprotheine - 12 g, mafura - 12 g, lik'habohaedreite - 20 g
Salate "Tashkent"
- 2 li-radishes tse ntšo
- 300 g ea nama ea khomo e phehiloeng
- Mahe a 3
- 1 eiee e khōlō
- Tafole e 2. tablespoons botoro
- 250 g ya mayonnaise
- meroho e mecha
- 4 radishes bakeng sa mokhabiso
Ho pheha:
1. Peel 'me u hloekise joang. Tšela metsi a batang metsotso e 20 ho felisa bohloko. Ebe o lahla radish ka colander, tlohela metsi ho tsoa ka ho feletseng, ebe o omisa sehlahisoa seo. 2. Khaola eiee hore e be mekhabiso e tšesaane le ea monate, e tsosang kamehla, ka lero le phofo (metsotso e 10). 3. Mahe a pheha ka thata ho hlahisa sekheo. Lehe le le leng le kenngoa ka har'a makhasi bakeng sa mokhabiso, tse ling - li-cubes. 4. Khaola nama ka holim'a likhoele ka motsoako o motle. 5. Beha likarolo, u tšollele setho ka seng ka mayonnaise: nama, ebe u fried eiee, radish le li-cubes tsa mahe. 6. Salate e khabisitse ka meroho le mahe a mangata. Moriri o khaola holimo 'me o apara salate.
Ho pheha nako: 30 metsotso.
E 'ngoe e sebeletsa 484 ho ea ho litlolo
Liprotheine - ligrama tse 15, mafura-ligrama tse 44, ligrama tse 7 tsa lik'habohaedreite
Salate e nang le matsoele a kana
Bakeng sa li-servings tse 4:
- 2 lipōli tse khōlō tsa khōhō (hoo e ka bang 500 g)
- Lihoete tse 2
- 1/2 hlooho e nyenyane ea k'habeche
- Lihloaare tse 20 tse se nang likoting
- Letsoai
- 1 lehe
- 1 monoana oa mosetareta
- 1/2 lero la lemone
- 100 di ml ea oli ea limela
Ho pheha:
1. Pheha matsoele a likhoho ka metsing a letsoai, o pholile haholo 'me o khaole ka likotoana tse nyane. 2. Shanyetsa k'habeche ea Chaena. Lihoete li pheha, ebola 'me u khaole likokoanyana tse nyane. Khaola lifate tsa mehloaare ka nako e le 'ngoe. 3. Lokisa moriana. Mero e itlotsa ka letsoai la letsoai. Ho tsoela pele ho sila, ho eketsa mosetareta, tšela lero la lemone le oli ea meroho. 4. Lihlahisoa tsohle tse lokiselitsoeng li kopantsoe, li tšeloa ka moriri le ho susumetsa. Khabisa, ha ho khoneha, ho na le makhasi a hloekileng kapa setlolo sa lemon.
Ho pheha nako: 40 metsotso.
E 'ngoe e sebeletsa 350 kcal
Liprotheine - 45 dikgerama, mafura - 17 dikgerama, lik'habohaedreite-15 dikgerama
Li khomarela lipeo tsa sesame
Bakeng sa li-servings tse 6:
- 300 g ea phofo
- 150 g, chisi e thata
- 180 g ya botoro
- 1 teaspoonful. khaba ea letsoai
- 1/2 tee. likhaba tsa fatše tsa paprika
- 1 lehe
- 100 dikgerama tsa peo ea sesame
Ho pheha:
1. Tlosa chisi ka grater e ntle, kopanya le botoro, letsoai le paprika. Hlohlelletsa phofo ebe u khumama hlama. Beha filimi ea lijo le sebaka sehatsetsing ka hora e le 'ngoe. 2. Bothata ba ho tsoa sehatsetsing 'me u apare holim'a mosebetsi o tšolotsoeng ka phofo. Etsa libolo tse nyenyane ebe o li ntša ka molamu ka boholo ba pentšele. 3. otla lehe le 1 teaspoonful. khaba ea metsi a batang. Lihlopha li tlotsa motsoako o lokiselitsoeng le ho phalla ka peo ea sesame. 4. Beha melamu ka bonolo holim'a betere e omisitsoeng ea ho baka. Bake ka metsotso e 15-20 ho 180 °. Ebe o tlosa pan, u lumelle ho pholile le ho sebeletsa.
Ho pheha nako: 50 metsotso.
E 'ngoe e sebeletsa 390 kcal
Liprotheine - 11 g, mafura - 15 g, lik'habohaedreite - 26 g
Ntlafatso ea lapeng
Bakeng sa li-servings tse 8:
- 600 g ea pelo ea nama ea khomo
- 300 dikgerama tsa ham e phehiloeng le eiee
- liprotheine
- 6 mahe a phehiloeng
- 400 g ea li-champignon
- lero la 1 lemon
- 200 ml ea mayonnaise
- Tafole e 4. olipo ea meroho ea limela
- letsoai
- Li-buds tse peli tsa 2-3
Ho pheha:
1. Bohobe ba pelo bo pheha metsi a letsoai ka li-clove (lihora tse 1,5). Joale, ha u tlosa lifilimi le methapo ea mali, u se ke ua li khaola. 2. Masiana a hlophise, khaola likarolo tse kholo mme a pheha ka metsi a letsoai le lero la lemone. Etsa ka har'a colander, ebe o batla ka bonolo ka pane ka halofo ea oli ea meroho. 3. Liprotheine le ham li khaola likotlolo tse kholo. 4. Khaola eiee ka likaroloana le ka monate, o hlohlelletsang, ho setseng oli ea meroho ho fihlela e le putsoa ea khauta (metsotso e 10). 5. Mesebetsi eohle e lokisitsoeng ea salate e kopantsoe, e se nang lijo, e tšeloa ka mayonnaise le e tsoakiloeng hantle.
Ho pheha nako: 50 metsotso.
Karolong e 'ngoe ea 420 kcal
Liprotheine-ligrama tse 22, mafura-ligrama tse 12, ligrama tse 13 tsa lik'habohaedreite
Salad ea "Seafood"
Bakeng sa li-servings tse 6:
- 3 li-avocado
- Litlhapi tse 200 tsa litlhapi tse khubelu tsa letsoai tse khubelu
- 200 g ya li-shrimp tse nang le peele (e ka ba leqhoa)
- 200 g ya mayonnaise
- 1 lemon
Ho pheha:
1. Khaola avocado ka halves, tlosa majoe 'me u tlose makhasi ao ho etsa "likepe". Nama ea avocado 'me e be likotoana. 2. Pheha li-prawn ka metsing a letsoai (metsotso e 2-3) le ho khaola likotoana. 3. Khaola lemon ka halves. Ho tloha ho e mong ho ea pepesa lero, e 'ngoe ea khaola likotoana. 4. Kopanya makhasi a avocado, shrimp e entsoeng, tlhapi, fafatsa lero la lemone le kopanya hantle. Tlatsa halves ea avocado 'me u koahe ka mayonnaise. 5. Litela tse nang le lithisi tse entsoeng ka lemon, li khomaretsoe bohareng ba salate e 'ngoe le e' ngoe.
Ho pheha nako: 25 metsotso.
E 'ngoe e sebeletsa 348 kcal
Liprotheine - 13 g, mafura - 11 g, lik'habohaedreite - 8 g
Sopho ea meroho
Bakeng sa li-servings tse 4:
- 2 makotikoti a linaoa tse tšoeu
- 2 lihoete le litamati
- Onion e le 1
- 1/2 poto ea pepere
- 40 ml ea oli ea limela
- 1 litha ea meroho moro
- Matheba a 2 a celery
- Sliced coriander
- 3 likotoana tsa bohobe bo tšoeu
- 2 cloves ea konofolo
Ho pheha:
1. Moro oa meroho ho pheha mollo o monyenyane. 2. Lihoete li hloekisitsoe, li hlatsuoa li bile li le likotoana. Peel onion, hlatsoa le ho khaola ka likotoana tse nyane. 3. Lihoete, pepere le eiee halofo ea oli ebe li kenngoa moro. Kamora metsotso e 10 u kenyelle le ho hlatsoa litamati, sliced celery. Pheha ka metsotso e ka bang 15 'me u pene kapa u phunyeletse sefate se setle. Likhooa li lahleloa ka colander ho etsa khalase metsi. 4. Eketsa linaoa ho meroho, hape u tlise sopho e pheha, e tsosang ka linako tse ling. Konofolo e hloekile mme e fetisa mochine oa khatiso kapa grate. 5. Ka bohobe ka bohobe, khaola likotoana ka likotoana le fry ho setseng ea oli hammoho le konofolo, o fetisitse mochine oa khatiso. Apara sekoahelo ho boloka mafura a mangata. 6. Pele ho sebeletsa, fafatsa le konofolo croutons le khabeloa chopped meroho.
Ho pheha nako: 50 metsotso.
E le ngoe e sebeletsang kcal 320
Liprotheine - 18 g, mafura - 15 g, lik'habohaedreite - 57 g
Sopho ea litapole
- 0,4 kg ea litapole
- Onion e le 1
- Tafole e 4. tablespoons botoro
- letsoai
- pepere e mongobo fatše
- 1,2 l moro
- Lipitsa tse 2 tsa pepere e khubelu e khubelu
- Lihlahisoa tse 4 tsa bohobe bakeng sa toast
- 100 g tranelate e bolila
- 1 sehlopha sa liiee tse tala
Ho pheha:
1. Peel litapole. Hlatsoa 'me u khaole likoting tse khōlō. Peel ea eiee 'me u khaole ka mehele e halofo. 2. Eiee le litapole li haella ka likhaba tse 2 tsa oli. Ka nako eo tšollela ka mofuthu moro le pheha, susumetsang maikutlo ka linako tse ling, ka metsotso e 10. 3. Hlatsoa pepere e monate, u hloekise peo 'me u tlose setsi sa li-peduncles. Khaola ka maqheka a bobebe. Kenya pepere ho litapole le lieiee. Pheha metsotso e meng e 10. Letsoai le pepere. 4. Bohobe bo kenngoa ka likotoana le ka monate ka oli. Hlatsoa oiee ea selemo 'me u kene ka meketeng. Pele u sebeletsa tafoleng ka sopho, eketsa lejoe le monate, tranelate e bolila 'me u fafatse le eiee e tala.
Ho pheha nako: 35 metsotso.
Ka kakaretso ho sebeletsa 289 kcal
Liprotheine - 24 g, mafura -19 g, lik'habohaedreite - 27 grams