Kwa ma servings 4:
Masentimita 600 a supuni, mandimu, 30 g ya parsley, 50 magalamu a anyezi, mazira awiri, supuni 3 ya kanyumba tchizi, supuni 2, mikate 2, tomato, mchere, 3 supuni ya mayonesi , 200 g wowawasa zonona, 5 supuni ya masamba mafuta.
Kukonzekera:
1. Nsomba zophikidwa bwino, kutsanulira madzi a mandimu, kuwonjezera parsley, theka la anyezi wobiriwira ndi mchere. Kumenya mazira, kusakaniza kanyumba tchizi, mikate ya mkate ndi zidutswa za nsomba. Mipira yololedwa kuchokera pansi pa nyama ndi mpukutu mu crumbled chimanga flakes.
Dulani tomato ndi madzi otentha, peel, finely kuwaza. Sakanizani ndi mayonesi, kirimu wowawasa ndi kasupe anyezi. Mchere.
3. Fryani mipira ya nsomba mu mafuta a masamba (8 min), ikani mbale pa mbale ndikutumikira ndi phwetekere msuzi.
Kuphika nthawi: Mphindi 30.
Mu gawo limodzi, 580 kcal.
Mapuloteni - 42 g, mafuta -16 g, chakudya - 66 magalamu
Zakudya zokoma pamatope a "zinyama" za Zakudyazi.
Kwa ma servings 2:
Zakudya 200 g, mchere, gulu limodzi la basil, mapiritsi awiri a rosemary, supuni imodzi ya mtedza wa paini, supuni 1 ya tchizi, gruni 8 za mafuta a masamba, tsabola wakuda wakuda, 6 zazikulu zazikulu zakuda, 1 clove wa adyo.
Kuphika:
1. Wiritsani Zakudyazi. Sakanizani masamba a basil ndi mtedza, tchizi ndi supuni 4 za mafuta a masamba. Nyengo ndikugaya chisakanizo mu blender.
2. Peel the shrimp ku mchira. Mutadula nsana, chotsani mdima. Garlic imadutsa mumasindikizidwe ndi kutenthedwa mu zipinda zodyeramo 4. spoons wa masamba mafuta pamodzi ndi rosemary. Ikani nyemba (1 miniti mbali iliyonse). Mchere ndi tsabola.
3. Chotsani kutentha ndipo musafalikire ku frying poto, mpaka atsegule (nthawi nthawi kutsanulira ndi mafuta otentha). Sakanizani Zakudyazi ndi zokometsera msuzi. Pamwamba ndi shrimps.
Kuphika nthawi: Mphindi 30.
Mu utumiki wina, 185 kcal.
Mapuloteni - 7 g, mafuta -15 g, chakudya - 7 g
Steak wothira ndi masamba.
Kwa ma servings 4:
3 supuni ya adyo, supuni 2 ya mandimu, supuni 1 yowuma oregano, nthaka Chile, supuni 7 za masamba, anyezi 4, 1 kaloti, 1 anyezi 1 chikho chofiira, 1 petio udzu winawake wonyezimira, 1 tsabola, 100 g wa letesi, 150 g wa chimanga cha zamzitini, supuni imodzi ya viniga wosasa ndi mpiru.
Kuphika:
1. Gawo la adyo kuwaza ndi kusakaniza ndi mandimu, oregano, chili, 4 supuni mafuta masamba. Pepper. Lembani nyama ndikuchoka kwa ora limodzi.
2. Kaloti, anyezi ndi adyo zimadulidwa mu cubes, kuwonjezera mphodza. Mchere ndi kutsanulira makapu 2 a madzi. Cook, monga momwe ziwonetsedwera pamapangidwe a mphodza. Selari imadulidwa mu mphete, chili, kuchotsa mbewu, - mikwingwirima, letesi liphwanye zidutswa, zotsalira ndi mphodza yophika ndi chimanga cha zamzitini.
3. Zitsamba zozizira. Saladi ovekedwa ndi vinyo wosasa ndi mpiru. Mchere ndi tsabola.
Kuphika nthawi: Mphindi 30
Mukhonza kutumikira kcal 650
Mapuloteni - 51 g, mafuta - 35 g, Zakudya - 31 magalamu
Phala pansi pa "chovala" cha anyezi.
Kwa ma servings 4:
3 mababu apakati, 120 g ya mafuta, magawo awiri a mkate wothira supuni, supuni 1 ya mpiru, 20 g of breadcrumbs, mchere, tsabola wakuda wakuda, 4 steaks ng'ombe (180 gmm), chipinda chodyera 1. supuni ya mafuta a masamba, 125 ml wa msuzi, supuni 1 ya mdima msuzi thickener.
Kuphika:
1. Thirani anyezi mu 20 g wa batala ndi kutulutsa poto. Mkate umadulidwa mu cubes komanso mwachangu mu 20 g wa batala. Ikani anyezi. Sakanizani mafuta otsala, mpiru, mkate wotsamba. Nyengo ndi kusonkhezera.
2. Zitsamba zowuma komanso ozizira bwino mu mafuta a masamba (3 minutes mbali iliyonse). Ikani nyama, mchere, tsabola ndi kuzizira pang'ono. Anyezi osakaniza amaika zowonongeka pa steaks, smoothen ndi "brown" pansi pa grill.
3. Mudzaza msuzi ndi mafuta ochotsa. Msuzi wiritsani ndikuwombera. Nyengo. Nyama ya msuzi ndikutumikira ndi letesi ndi tomato yamatcheri.
Kuphika nthawi: Mphindi 30
Mukhonza kutumikira 540 kcal
Mapuloteni - magalamu 41, mafuta - 36 magalamu, chakudya - magalamu 14