Ka lehlohonolo, hona joale li-supermarket li fana ka khetho e khōlō ea lihlahisoa tse tlaase tse mafura, tseo hammoho le li-protein tse phahameng le tse nang le thuso bakeng sa masapo a calcium, li na le tatso e ntle le mokhoa o motle. Khetha mofuta oa tlhaho o tlaase oa lik'halori, tse kang "Feta", "Mozzarella" le chisi ea pōli, kapa lihlahisoa tse tlaase tse mafura tse kang "Cheder", "Swiss" kapa "Gouda". Kamehla u be le chelete ha u pheha ka mofuta ofe kapa ofe oa chisi; ho hongata haholo ea chisi - sena ke sohle se hlokahalang ho etsa sejo se tloaelehileng se fetoha thabo e sa tloaelehang. Phepo e nepahetseng bakeng sa tahlehelo ea boima ba 'mele, diresepe - taba ea sehlooho.
Mamaliga e nang le kottage chisi le shrimps
4 liphallelo
Litokisetso: metsotso e 12
Litokisetso tsa recipe: metsotso e 8
Likopi tse tharo moro oa unscarted; 3/4 senoelo sa lijo-thollo; 1/4 senoelo se nang le mafura a tlaase a mafura; 2% ea khaba ea oli ea mohloaare; Sehlopha se seng sa liiee tse tala tse khaohileng; 4 khave ea konofolo ea extruded; 450 g, li-shrimps tse nang le mehatla (21-30 likotoana); 500 g ea tamati ea Cherry e arotsoe ka halves; letsoai le pepere e ncha e mongobo.
Litokisetso tsa recipe:
A seaplane sekoahelo, pheha moro ka mocheso o phahameng. Hlohlelletsa phofo ea poone, e hlohlelletsang le ho fokotsa mocheso. Koahela 'me u phehele metsotso e 7, u susumetsa ka linako tse ling. Kenya kisi ea kottage ebe u kopanya ho kopanya hantle. Koahela 'me u behe ka thōko Ha u ntse u pheha phofo ea poone, ka phokaneng e khōlō e se nang molamu e chesang oli ka mocheso o phahameng. Eketsa lieiee, garlic le shrimp le Fry metsotso e 2. Ebe u eketsa litamati mme u phehele metsotso e meng e 2, kapa ho fihlela li-shrimp li ba pinki e khanyang (sena se bolela hore li pheha). Nako le letsoai le pepere ho latsoa. Hasanya mamalygu e chesang ka lipoleiti tse nyenyane tse 4. U sebelisa karolo e nang le sekhahla sa khaba, etsa groove bohareng ba tšebeletso e 'ngoe le e' ngoe 'me u kenye ka eona khalase e kopantsoeng le prawns. Ntho ea phepo ea motho ea sebeletsang (lik'hilograma tse 3/4 tsa hominych le 1 senoelo sa shrimp), mafura a 22% (7 g, 2 g ea mafura a tletseng), 39% ea lik'habohaedreite (27 g), 39% ea liprotheine (27 g), 1 g ea fiber, 54 dikgerama mg ea khalsiamo, 4.5 mg ea tšepe, 853 mg ya sodium, 283 kcal.
Pasta ea pele e nang le chisi
4 liphallelo
Litokisetso: metsotso e 2
Litokisetso tsa recipe: metsotso e 18
230 g ea pasta ea spaghetti; 3 tbsp. likhaba tsa phofo; Senoelo sa 3/4 sa moro oa unsalted; Khale ea 3/4 ea lebese le nang le phepelo e ntle ntle le tsoekere; 85 g (khalase e ka bang 1) ea chisi e tlaase ea mafura a Swiss, e robehileng likoto; 85 g (hoo e ka bang 1 senoelo) sa "Cheddar" e mafura a tlaase, e robehileng likoto; Letsoai le letsoai le mongobo le mongobo o motsoako ho latsoa; 1 tbsp. khaba ea breadcrumbs le linoko.
Litokisetso tsa recipe:
Pheha pasta ho ea ka litaelo tsa sephutheloana sa boemo ba "aldente" (boemo boo ha pente e leng e se e loketse 'me e lula e tiile, eseng e noa haholo). Ha li-macaroni li pheha, ka sekotlolo se nang le teteaneng e tlase, tšela ka phofo. Eketsa moro le lebese, whisk motsoako ka whisk. Beha saucepan ka mofuthu mocheso 'me u tsoele pele ho sisinya ka metsotso e 10 - ho fihlela motsoako thickens' me o qala ho bubble. Tlosa mocheso 'me u kopanye motsoako ona oa mefuta e' meli ea chisi. Nako le letsoai le pepere ho latsoa. Koahela sekoahelo ka sekwahelo ebe u beha ka thōko. Tšela li-breadcrumbs ka lero le lenyenyane le se nang temo le ho tima mollo o fokolang. Etsa batho ba nang le marang-rang, ka linako tse ling ba sisinya poto ea senya, metsotso e 3-4, ho fihlela baqhoqho ba soeufala. Beha pasta holim'a sauce ea chisi. Abela pasta ka lipoleiti 'me u khabise ka crisps e hlabositsoeng.
Lijo tse 18%, mafura a 18%, mafura a mafura a 4,5 g), 57% ea lik'habohaedreite (56 g), 25% ea protheine (25 g), 2 g fiber, 495 mg, khalsiamo, 3 mg ea tšepe, 685 mg ya sodium, 394 kcal.
Salapa ea khoho le li-orang le Feta chisi
4 liphallelo
Litokisetso: metsotso e 15
Litokisetso tsa recipe: metsotso e 5
Lipopo tse 2 tsa oli ea mohloaare; Likarolo tse 3 tsa furu ea khoho ntle le letlalo le masapo, khaola likotoana; 1 clove ea extruded garlic; 1h. khaba ea koena e omisitsoeng; 6 tbsp. likhaba tsa thawed ea orange; 1/4 senoelo sa asene ea cider; 2 tbsp. likhaba tsa mosetareta oa Dijon; letsoai le pepere e ncha e mongobo hore e latsoe; 12 likhalase tsa makhasi a sipinake; 2 li-orang, tse khethiloeng ka likotoana; 1/4 senoelo sa morara o omisitsoeng o mosoeu; 110 dikgerama tsa Feta chisi e senyehileng (hoo e batlang e le 1/2 senoelo).
Litokisetso tsa recipe:
Ka pitsa e khōlō e se nang thupa, futhumatsang oli ka mocheso o mofuthu. Beha khoho mme u phehele ka metsotso e ka bang 2. Kenya konofolo le koena 'me u tsoele pele ho potlakela metsotso e meng e 2. Fokotsa mocheso 'me u kenye letsoho la lamunu, asene le mosetareta. Nako le letsoai le pepere. Ka sekotlolo se seholo sa salate, beha sipinake, li-orang le morara o omisitsoeng. Beha nama e chesang ka salate 'me u kopanye ka bonolo. Beha lipoleiti tse 4 'me u khabise ka holimo ka cheese e fokolang ea Feta. Ntho ea phepo e nepahetseng ea motho ea sebeletsang (likhapi tse 3 tsa salate le 30 g ea Feta chisi), mafura a 29% (12 g, 6 g ea mafura a tletseng), 36% ea lik'habohaedreite (33 g) 35% ea liprotheine (32 g), 7 g ea fiber, 377 mg ea calcium, 6.5 mg ea tšepe, 557 mg ya sodium, 373 kcal.
E-ba setsebi sa chisi, ke seo mantsoe a lengoloa a se bolelang:
Cheese e nang le mafura a fokotsehang bonyane mafura a 25% a fokolang ho feta ka chisi le ka tloaelo. Kahoo, ka 30 g ea "Cheddar" e tloaelehileng e na le 8 g ea mafura, 'me "Cheddar" e fokotsoe ka mafura - 6 g.
Cheese e tlase e tlaase
Bonyane mafura a 50% ho feta cheese e tloaelehileng. Ka 30 g ea "Cheddar" e tlaase ea lik'halone e na le 4 g ea mafura.
Cheese e nang le mafura a fatše
Ka 30 g ya cheese e na le ligrama tse 3 tsa mafura.