Tilapia e nang le mongobo o khubelu
- fillet ea tilapia (ntle le letlalo) - 500 g
- bohobe bo bofubelu boiee - 1/2 eiee
- oli ea mohloaare - 1 tbsp. l.
- konofolo - 2 cloves
- oregano-2 st. l.
- tamati - 400 g
- pepere e mofubelu o mofubelu - 1/4 tbsp. l.
- mehloaare, mehloaare e pitsitsoeng - li-pc 10.
- capers - 1 tbsp. l.
- parsley
- letsoai
Ho pheha:
1. Khaola litlhapi ka ho li phuthela ka thaole ea pampiri. 2. Chesa oli le li-anyanisi tse monate ka pane, ebe u eketsa konofolo, tamati e khethiloeng, oregano le pepere e khubelu. Ha mongobo o pheha, fokotsa mocheso 'me u ee metsotso e meng e 5, ebe u kenya mehloaare, lihloaare le li-capers. 3. Beha li-tilapia ka paneng ea ho chesa, tšela moriri holim'a eona ebe u pheha ho fihlela o itokisitse. Ebe o beha sekheo holim'a pitsa ea ho chesa, 'me u boloke mongobo mollong ka nakoana e le hore o ka o chesa. Sebeletsa tlhapi, ho fafatsa le mongobo le ho fafatsa le litlama. Bakeng sa ba kenang lipapaling, phepo e ntle ka mor'a likarolo ke ea bohlokoa ho feta pele ho bona. Empa ho na le litlhahiso tse 'maloa bakeng sa ho ja, ho khethoa pele u ea boikoetliso. U batla ho theola 'mele? Ho theoha ka lik'habohaedreite. Hangata ho lahleheloa ke boima bo botsoa: U fumana matla afe bakeng sa koetliso? Karabo e bonolo: ho tloha mafura - mafura a lijo ha a fetohe litlhaka. Hopola hore lijo tsa hoseng li lokela ho kenngoa ka bonolo le ka potlako: u ke ke ua koetlisa ka botlalo. Lintho tse sa tšoaneng: trout (200 g) le meroho (200 g); sefu sa khoho (150 g) ka salate ea likomkomere le tomate (200 g), li apere ka oli ea mohloaare. Le ho lebala ka lintho tse susumetsang: metsotso e mehlano holim'a treadmill e molemo ho feta senoelo sa kofi e matla kapa tee.
Pula ea raese ea harese
- onion - 1/2 eiee
- oli ea mohloaare - 2 tbsp. l.
- perele harese - 2/3 senoelo
- moro oa likhoho - likhapi tse 1,5
- thyme - 1/2 st. l.
- walnuts - 5 pcs.
- raese e sootho- 1/4 senoelo
- sapole-sekhoma
- mofubelu o mobu
- pepere, letsoai
Ho pheha:
1. Fry ka sekotlolo se entsoeng ka onion e entsoeng ka oli ea mohloaare, eketsa hlatsoa perela rump mme u tšoare mollong metsotso e meng e meraro. 2. Tšela khalase ea metsi le moro ka paneng, tšela raese e sootho, nako ea poro e nang le thyme e omisitsoeng le pepere. Ka mor'a hore u tlise moro ho pheha, fokotsa mocheso 'me u koahela pan ka sekwahelo. Pheha lesoba metsotso e 45 ho fihlela perela e bonolo. 3. Tlosa pan ka mocheso, eketsa sipinake le likarolo tsa linate ho ea phuleng. Lumella sejana ho noa metsotso e 5, ebe u sebeletsa. Bothata ba basebeletsi ba "makholo a mebala" ke hore ba lula letsatsi lohle 'me ba hlophisa lipampiri. Tsamaiso e nyane, empa takatso ea ho ja ho eona ha e fokotsehe. Ka hona, mosebetsi o ka sehloohong oa lijo tsa hoseng ke ho fumana limatlafatsi tse ngata kamoo ho ka khonehang lijong, tse tla u lumella ho lula nako e telele. Tlhoko ea liprotheine tse ngata ho tsoa mosebetsing oa ofisi moo. E le hore ba finyelle lijo tsa motšehare tsa khoebo, ba hloka "lik'habohaedreite" tse "liehang". Kahoo ntho e molemo ka ho fetisisa ke ho hopola bongoaneng ba hao 'me u iphekele ka lebese le nang le mafura a tlaase. Lokisetsa kofi kapa tee ntle le tsoekere. Le ho noa hore u se ke ua nka sandwich, le syrnik - le uena u se na tsoekere, empa u na le tranelate e bolila ea mafura a mangata.
Lihobe tse nang le meroho le bacon
- tamati - 2 pcs.
- sapole e bofubelu e oiee- 1/2 sengoathoana.
- Pepere ea Bulgaria - 1/4 lik'hilograma.
- lime - 1 pc.
- mayonnaise (leseli) - 2 tbsp. l.
- li-tortilla-likarolo tse 4.
- sapole-sekhoma
- Bacon - 8 likotoana
- parsley
- letsoai
Ho pheha:
1. Khaola li-bacon ka liphae tse tšesaane le ka monate ka pane. 2. Fela parsley le lettuce. Tomate le pepere ea Bulgaria e khaola likotoana. Hlohlelletsa meroho, letsoai le nako le lero la lime. 2. Lapeshki ka letsoho le le leng, oli le mayonnaise. Holimo ka makhasi a spinach, ebe u tšela kopi ea lero la tomate le meroho ebe u eketsa lilae tse peli tsa bacon e halikiloeng. Tšoaea ho kenya lintho ka har'a mahobe a teteaneng. Khaola meqolo e hlahisoang likarolong tse peli. Sebeletsa tee. Basali ba malapa ba na le mahlohonolo joaloka mang kapa mang. Ba ka ja, ba ja ka bongata kamoo ba bo batlang, hanngoe ka letsatsi, empa sena se boetse se ba senya. Ho ba letsatsi le leng le le leng pel'a sehatsetsing, barali ba basali hona joale, hape le bohobe, e le molao, lipompong kapa li-cookie. Haeba u batla ho theola boima ba 'mele, u se ke ua fetola mekhoa ea hau: ja hangata, empa ka melao. Lebala ka phofo le monate, leka ho qoba mafura. Uena, ho fapana le ho sebetsa, lijo tsa hoseng ha se lijo tse ka sehloohong. Empa hoseng haholo re hloka matla a ho isa bana ba rona sekolong, 'me monna oa rona a sebetse. Itlhatsoe senoelo sa tee kapa kofi ka khaba ea tsoekere, ja ja e phehiloeng le bohobe ba bran le cheese kapa slice ea ham. 'Me motšehare oa mantsiboea, o loma salate le nama e tšoeu e phehiloeng.
Karate ea litholoana le litholoana
- lihoete-2 li-pcs.
- Ananemone 450 g
- perekisi- sekhahla se le seng.
- morara o omisitsoeng - 30 g
- li-pecans - 4 maqheka.
- sapole-sekhoma
- Maqeba a mafura a tlaase - 1/2 senoelo
- Jusi ea Orange - 1 tbsp. l.
Ho pheha:
1. Etsa lihoete le ho li khaola e le tšesaane ka hohle kamoo ho ka khonehang, phaenapole - ka likotoana tse nyane. Pecan chop. Hlohlelletsa lintho tse lokiselitsoeng ka morara o omisitsoeng. Whisk ka lero la yogurt le la lamunu. Nako ea salate e nang le sauce ea orange le refrigerate. 2. Khaola perekisi halofo ho tlosa lejoe. Karolo ea litholoana e entsoe ka lilae tse tšesaane 'me e tsoakane le salate ea chilate ea litholoana. 3. Ho khabisa ka tlase ho lipoleiti tse nang le makhasi a spinach, ka holimo le litholoana. Batho ba sebetsang ka mafolofolo ho rekisa kapa papatso, qeta nako eohle ea bona tseleng. Mojaro oo ba nang le oona ho baatlelete, baatlelete. Basebeletsi ba joalo ba hloka boholo ba limela le liprotheine. Bakeng sa hoseng, pheha mahe (1 yolk le squirrels 2) le tomate (100 g). E chese ka oli ea mohloaare. Tlatsa sejana ka 50 g ya lierekisi tse tala kapa linaoa tse tala, 'me u sebetse hantle bokong, bakeng sa lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le li-250 g. Khetha lino tsa lino tse tahang. Motšehare, e-na le bohobebe le litholoana le meroho. Qoba lijo tse letsoai le tse monate e le hore maoto a hao a se ke a ruruha, hobane a u fepa.
Li-muffin tsa lemon-blueberry
- blueberry - 1 khalase
- phofo - dikopi tse 2
- tsoekere - 3 tbsp. l.
- phofo e bakang - 1/2 tsp.
- soda le ho e - 1/2 tsp.
- yogurt e tlase ea mafura - 2/3 senoelo
- mahe - 2 pcs.
- lebese - 1/4 senoelo
- lebese -2 tbsp. l.
- Lemon lemon -1 tbsp. l.
- margarine bakeng sa li-molds tsa lubricating
Ho pheha:
1. Phahamisa phofo ka sekotlolo, eketsa tsoekere, soda le ho e, phofo ea ho baka. Qhibiliha botoro. Hlatsoa mahe a nang le motsoako. Ka leralleng la phofo etsa pooana 'me u tšollele ka yogurt, mahe a shapuoa, lebese, botoro, u fafatsa khase ea grated. Hlahisa boima ho fihlela e le seaparo. Eketsa monokotsoai o hlatsoitsoeng 'me u a fe ka tsela e tšoanang holim'a hlama. 2. Lubella hlobo ea margarine ebe u ba tlatsa ka teko ea 2/3. Ho noa li-muffins ka ontong ea li-200 tsa preheated ka metsotso e 20-25. Sebeletsa tafoleng, pele ho pholile. Bakeng sa matichere, ho phaella bohlokong ba kelello, bonngoe bo bonahalang ke ba bohlokoa haholo: ba lokela ho bala haholo, hlahloba mosebetsi oa lehae oa liithuti. E le hore u boloke pono, ho hlokahala hore u kenyeletse lihlahisoa tsa lijo tse nang le vithamine C e ngata le polyunsaturated mafura a acids (omega-3). E le hore lijo tsa hoseng li lokisoe ka phofo ea oatmeal le li-blueberries le mefuta e mengata ea linate tsa phaene, noa lero la lamunu, 'me haeba u sekametse ho tlatsa, khetha lijo ho tloha k'habeng (eseng e le tšoeu - u se ke ua lebala hore ho ntse ho le mebala, Brussels, broccoli le kohlrabi) tlhapi ea mafura a mahareng (mullet, sardine, carp, carp, tuna, trout).