Mokopu o nang le stuffing
E shebahala e le bohlale haholo.
4 likarolo tsa sejana:
- Pukupu e le 1 (lik'hilograma tse 2)
- 500 g ya nama e entsoeng
- 3 eiee
- letsoai
- pepere e khubelu ea fatše
- Tafole e 2. likhaba tsa li-breadcrumbs
- Bakeng sa teaspoonful e le 1. khaba ea tsoekere le motsoako o omeletseng oa litlama
- Tafole e le 'ngoe. khaba ea oli ea meroho
- meroho bakeng sa mokhabiso
Litokisetso:
- Ha mokopu a khaola "cap", tlosa peo. 2. Hlakisa onion, kopanya nama ea nama ea nama ea likhomo le li-breadcrumbs. Letsoai, pepere, eketsa tsoekere le li-seasonings. 3. Ho itokisa ho tlatsa ho tlala mokopu, koahele ka "sekwahelo" 'me u fetele letlapeng la ho baka. Bake ka ontong ka metsotso e 30 ka 180 °. Sebeletsa ka meroho.
Ho pheha nako: metsotso e 45.
E 'ngoe e sebelisang 380 kcal
Liprotheine - 18 g, mafura - 12 g, lik'habohaedreite-19 g
Sopho e nang le meatballs
4 likarolo tsa sejana:
- Onion e le 1
- 2 cloves ea konofolo
- Tafole e le 'ngoe. khaba ea oli ea meroho
- 140 g ea raese e telele ea lijo-thollo
- 850 ml moro
- 400 g ya dilae tsa tomate tse nang le makotikoting
- letsoai
- pepere e mongobo fatše.
Bakeng sa li-meatballs:
- 150 g, nama ea nama ea likhomo
- Tafole e le 'ngoe. khaba ea phofo
- 1 lehe
Litokisetso:
1. Khaola li-onion le konofolo ebe u lema oli ea limela (10 metsotso). 2. Eketsa raese, hlohlelletsa, chesa ka metsotso e 1. 3. Tšela moro, eketsa litamati ka metsi ebe u pheha metsotso e 15. Letsoai le pepere. 4. Ehe e tsuba hanyenyane, e kopane le phofo le nama e entsoeng. Ho tloha boima bo amohelitsoeng ho etsa fleshballs, ho theola sopho e phehiloeng le ho pheha metsotso e 5. 5. Sopho e itokiselitseng ho tšollela ho sebeletsa lipoleiti.
Ho pheha nako: 35 metsotso.
E 'ngoe e sebeletsa 350 kcal
Liprotheine -19 g, mafura-ligrama tse 22, lik'habohaedreite -18 grams
Cutlets le li-mushroom
U ka li lokisetsa esale pele, ebe o futhumala.
4 likarolo tsa sejana:
- Khomo e le 'ngoe ea khomo e kolobisitsoeng
- Mahe a 5
- 500 g ya meroho e mecha
- 3 eiee
- Tafole e 2. olipo ea meroho ea limela
- letsoai
- pepere e mongobo fatše
Litokisetso:
- 4 mahe a phehiloeng ka thata. Ebola 'me u khaole e' ngoe le e 'ngoe ka halofo. 2. Li-mushroom ho hlophisa (ka ho khetheha ha li hlatsoe!) 'Me u khaole ka likarolo tse kholo. 3. Fela eiee. Preheat tafoleng e le 1 karolong ea ho chesa. e spoonful ea oli ea meroho le Fry ea li-mushroom le eiee. Nako le letsoai le pepere. 4. Chesa kolobe ho 180 °. Ho tloha nama ho etsa mahobe a manyenyane a mapolanka, beha mahe le li-mushroom ka eiee ka halofo e 'ngoe le e' ngoe. Tlanya ka hloko lithako tsa kaka mme u bōpe li-cutlets ka ho tlatsa kahare. 5. Tefu ea bakeng le oli e setseng ea limela, beha li-cutlets le ho tlotsa lehe le setseng. Kenya ka ontong ka metsotso e 30-40.
Ho pheha nako: 25 metsotso.
E 'ngoe e sebelisang 340 kcal
Liprotheine - 21 g, mafura -12 g, lik'habohaedreite - 8 g
Kepa ea litapole
Ka ho tlatsoa nama e nkiloeng le pepere e monate
Bakeng sa li-servings tse 8 tsa sejana:
- 150 dikgerama tsa litapole, lieiee le phofo
- 80 g ya botoro
- Litlhapi tse 3 tsa pepere e monate e mebala-bala
- Tafole e 2. tablespoons oli ea mohloaare
- 500 g ya nama e entsoeng
- 1 teaspoonful. khaba ea paprika ea fatše
- Mahe a 3
- 150 ml ya tranelate le lebese
- Tafole e 2. likhaba tsa peista ea langa le le lej
- letsoai
Litokisetso:
1. Peela litapole le pheha ho fihlela o pheha. Hlapa metsi 'me u patisise litapole. Eketsa botoro, phofo, letsoai le ho hlaba hlama. Ebe oe kenya ka sefate ka seaparo sa sekontiri 'me u etse sesepa. 2. Peperepa 'me u tšele onion, oli e tala ea mohloaare (metsotso e 10). Hlohlelletsa nama e khethiloeng, nako le letsoai le paprika. Ho tlatsoa ha sekhahla ho ajoa ka hlama ea litapole. 3. Hlakola mahe ka tranelate le lebese. Ka motsoako, tlatsa ho tlatsa. Boha ka metsotso e 40 ka 200 °. Pee e phehiloeng e lumelloa ho pholile ka ho feletseng.
Ho pheha nako: metsotso e 60.
Ka ts'ebeliso e le 'ngoe, 490 kcal
Liprotheine - 20 g, mafura - 35 g, lik'habohaedreite - 20 g
Salate ea li-mushroom le moriana oa garlic
• e kholo e kholo ea khōhō
• hlooho e le 1 ea k'habeche
• Poto e le 'ngoe ea pepere e khubelu e khubelu
• 300 g ya li-mushroom tse khethiloeng (tse ka khetholloang tse tšolotsoeng)
• 300 dikgerama tsa chisi e thata
• 2 cloves garlic
• lehe le le leng
• hanyenyane ea mosetareta, 1/2 lero la lemone
• 100 g ya oli ea meroho, letsoai
• pepere e mongobo fatše
Litokisetso:
1. Moriri oa khoho o pheha ka metsing a letsoai (metsotso e 15) 'me u phunyeletse feshene ka mekhabiso e tšesaane. 2. Khabeloa chop ea hop. Letlalo la pepere e monate e khaola likaroloana tse nyenyane. Li-mushroom li lahleloa ka colander ebe li lumella ho senya metsi. Khaola chisi ka li-cubes tse nyane. 3. Lokisa moriana. Koahela lehe ka letsoai le mosetareta, o tsoelang pele ho tšela lero la lemone le oli ea meroho. Konofolo e se ke ea kena mochine oa khatiso, kopanya le mongobo. 4. Lisebelisoa tsa salate ho letsoai, pepere, tšela le mongobo le kopanya.
Ho pheha nako: 75 metsotso.
Karolong e le nngwe ea kcal 230
Liprotheine - 30 g, mafura -12 g, lik'habohaedreite - 9 grams
Melase ea mushroom e monate
Asene ea balsame e ntle e hatisa tatso ea marinade.
4 likarolo tsa sejana:
- 500 g ea menoana e menyenyane
- Tafole e 8. likhaba tsa oli ea mohloaare
- 1 sehlopha sa parsley
- 1 clove ea konofolo
- Marotholi a 3-4 a asene ea balsame
- 1/2 lero la lemone
- letsoai
- pepere e mongobo fatše
- Pote e le 'ngoe ea pelepele e khubelu
- 1 lemon
Litokisetso:
- Li-mushroom li khetha 'me li khaola likotoana tse tšesaane. Ka lero le chesang o chesang mocheso oa 4 tablespoons oli ea mohloaare le Fry ea li-mushroom tse nang le likhahla tse tsoelang pele (8-10 metsotso). Tlosa mocheso 'me u lumelle ho pholile ka ho feletseng. Meroho ho hlahisa le ho sila. Konofolo e ke e kenelle mochineng oa khatiso. Kopanya li-mushroom, litlama le boima ba konofolo. 2. Lokisetsa marinade. Kopanya lero la lemon le balsame e nang le asene, letsoai le pepere. Hlohlelletsa oli e setseng ea mohloaare le marinade habobebe. Motsoako oa li-mushroom tse nang le konofolo li tšela marinade le sebaka sa 1.5 h sehatsetsing. Hlapa likhase ka halves, tlosa peo, 'me u etse hore nama e be maqeba a tšesaane. Khothalletsa li-mushroom tse tsamaeang ka marine 'me u tlohele sejana sehatsetsing ka metsotso e meng e 30. 3. Khaola lemon e be e tšesaane. Salate e ne e sebeletsa, e khabisitsoeng ka lilae tsa lemon 'me, haeba e lakatsa, makala a meroho.
Ho pheha nako: 50 metsotso.
Karolong e 'ngoe ea 260 kcal
Liprotheine - 24 g, mafura - 4 g, lik'habohaedreite - 3 g
Li-mushroom tse khabisitsoeng
Phekolo e phethahetseng bakeng sa k'hamphani e nyenyane.
- 500 g ya li-mushroom tse kholo
- 75 g ea botoro
- 1 eiee e khōlō
- 1 clove ea konofolo
- 3 likotoana tse supileng tsa bohobe bo tšoeu
Litokisetso:
- Maoto a li-mushroom a arotsoe ka hloko ho lieta. Khaola maoto, khaola lieiee 'me u e thuse ka 50 g ya botoro (metsotso e 10). Konofolo e ke e kenelle mochine oa khatiso, lilae tsa bohobe li fela. 2. Maotong a li-mushroom le li-eiee, kopanya konofolo le li-crumbs tsa bohobe. Boima bo amohelehang ba ho tlatsa liaparo le ho fetela ka foromo, ho tlosoa oli ka oli e setseng. Boha ka metsotso e 20 ka 180 °.
Ho pheha nako: metsotso e 60.
Karolong e le nngwe ea kcal 230
Liprotheine - 7 g, mafura -17 g, lik'habohaedreite -14 g
Beetroot le Bo-mushroom Caviar
E ne e sebeletsa karolo ea makhasi a salate.
Bakeng sa li-servings tse 8:
- 600 g ea beet
- Lihoete tse 2
- Onion e le 1
- 2 cloves ea konofolo
- 1 teaspoonful. khaba e nang le asene
- 150 g ya peeled walnuts
- 200 g ya li-mushroom tse khethiloeng
- 500 g ea lettuce
- Tafole e 4. tablespoons oli ea mohloaare
- 30 g ya coriander e tala
- letsoai
- pepere e khubelu ea fatše
Litokisetso:
1. Peel le grate ea beetroot ka khōlō grater. Lihoete grate ka nyenyane grater, chop ea onion. Liieee le lihoete fry ka likhaba tse 2 tsa oli ea mohloaare (metsotso e 5), eketsa beet, tšela veine, tsosang le ho foqola metsotso e meng e 15. Ka nako eo tlosa mocheso le pholile. 2. Feta konofolo ka mochine oa khatiso. Khaola li-walnuts. Li-mushroom tse marinated ho li lahlela ka colander le, ho tlohela metsi hore a tšolloe, a khaole ka thata. Kopanya meroho e halikiloeng ka konofolo, walnuts le li-mushroom. Letsoai, pepere le nako le oli e setseng ea mohloaare. 3. Cilantro chop. Tlohela salate ka poleiti. Bakeng sa leqephe le leng le le leng, beha litafole tse peli, likhaba tsa caviar ebe o fafatsa meroho ea celery.
Ho pheha nako: 30 metsotso.
E mong o sebeletsa 235 kcal
Liprotheine-8 g, mafura - 10 g, lik'habohaedreite-22 grams
Saladi "Hoetla"
- 1 khoho ea khoho (hoo e ka bang 150 g)
- Apula e le 1
- 1/2 lero la lemone
- 200 g ea meroho ea herring
- 30 dikgerama tsa basil greens
- 2 likomkomere tse ncha
- 200 g ya chisi e thata
- 150 g ya li-mushroom tse khethiloeng
- Li-tee tse 3. likhaba tsa peo ea sesame.
Bakeng sa sauce:
- 1 lehe
- 1 monoana oa mosetareta
- 1/2 lero la lemone
- 100 g ya oli ea limela
- letsoai
Ho e-na le ho ja lijo tsa mantsiboea tse monate?
Ho pheha:
- Li-fillets li pheha ka metsing a letsoai (metsotso e 15) ebe li khaola ka likotoana. Tlosa motsoako ho tloha apole ka lipeo, khaola likotoana ka likotoana mme u fafatsoe ka lero la lemone. Meroho ea celery le basil ho hlahisa le ho sila. Khaola likomkomere ka likotoana tse nyane. 2. Grate ea cheese ka grater e khōlō. Tlosa li-mushroom ka colander, e lumella hore metsi a se ke a phalla. 3. Lokisa moriana. Peo ea sesame Fry ka pane ntle le mafura. Koahela lehe ka letsoai le mosetareta, o tsoele pele o tšela lero la lemone le oli ea meroho, ebe o kopanya peo ea seseame e halikiloeng. 4. Lintho tsohle tse lokiselitsoeng li kopantsoe, tse nkiloe ka mongobo ebe li kenngoa ka sekotlolo sa salate.
Ho pheha nako: 35 metsotso.
Ka nako e 'ngoe ho sebeletsa 270 kcal
Liprotheine - 12 g, mafura-9 g lik'habohaedreite -13 g