Dzungu ndi zokwera
Akuwoneka wochenjera kwambiri.
4 servings of mbale:
- Dzungu 1 (pafupifupi 2 kg)
- 500 g wa nyama yophika
- 3 anyezi
- mchere
- tsabola wofiira
- Tebulo 2. makapu a mkate
- Thirani supuni 1. supuni ya shuga ndi youma wothira wa zitsamba
- Tebulo limodzi. supuni ya masamba mafuta
- masamba kuti azikongoletsera
Kukonzekera:
- Pa dzungu lidula "kapu", chotsani nyembazo. 2. Idyani anyezi, kuphatikizapo ng'ombe yophikidwa ndi mkate. Mchere, tsabola, kuwonjezera shuga ndi zokolola. 3. Kukonzekera kudzaza dzungu, liphimbe ndi "chivindikiro" ndikupita ku pepala lophika mafuta. Kuphika mu uvuni kwa mphindi 30 pa 180 °. Kutumikira ndi owazidwa masamba.
Kuphika nthawi: 45 min.
Mu 380 kcal imodzi
Mapuloteni - 18 g, mafuta - 12 g, chakudya-19 g
Msuzi ndi nyama za nyama
4 servings of mbale:
- Anyezi 1
- 2 cloves wa adyo
- Tebulo limodzi. supuni ya masamba mafuta
- 140 g ya mpunga wautali wautali
- 850 ml msuzi
- 400 g wa magawo a tomato zamchere
- mchere
- tsabola wakuda wakuda.
Zophika nyama:
- 150 g ng'ombe yophika
- Tebulo limodzi. supuni ya ufa
- 1 dzira
Kukonzekera:
1. Thirani anyezi ndi adyo ndikupaka mafuta pa masamba (10 min). 2. Onetsani mpunga, kuyambitsa, mwachangu 1 min. 3. Thirani msuzi, onjezerani tomato ndi madzi ndi kuphika kwa mphindi 15. Mchere ndi tsabola. 4. Mazira amadula pang'ono, kuphatikizapo ufa ndi nyama yophika. Kuchokera kulemera kovomerezeka kuti mupange meatballs, kuchepetsa msuzi wophika ndi kuphikabe mphindi zisanu. 5. Msuzi wokonzeka kutsanulira pa kutumikira mbale.
Kuphika nthawi: 35 min.
Mukhonza kutumikira kcal 350
Mapuloteni -19 g, mafuta-magalamu 22, chakudya -18 magalamu
Cutlets ndi bowa
Mukhoza kukonzekera pasadakhale, kenako nkuwotha.
4 servings of mbale:
- 1 makilogalamu 1 odulidwa
- Mazira 5
- 500 g atsopano
- 3 anyezi
- Tebulo 2. supuni masamba mafuta
- mchere
- tsabola wakuda wakuda
Kukonzekera:
- 4 mazira mwamphamvu yophika. Peel ndi kudula aliyense pakati. 2. Bowa kuti asatuluke (makamaka osasamba!) Ndi kudula mu magawo akuluakulu. 3. Gulani anyezi. Sakanizani tebulo 1 mu poto yophika. ndi spoonful wa masamba mafuta ndi mwachangu bowa ndi anyezi. Nyengo ndi mchere ndi tsabola. 4. Kutentha uvuni ku 180 °. Kuchokera ku nyama kuti mupange tinthu ting'onoting'onoting'ono tating'ono, tiike mazira ndi bowa ndi anyezi kwa theka lililonse. Onetsetsani mosamalitsa m'mphepete mwa keke ndi kuumba timapepala timene timadzaza mkatimo. 5. Chophika chophika ndi mafuta otsala, ikani zidutswazo ndikudzola mafuta otsala. Ikani uvuni kwa mphindi 30-40.
Kuphika nthawi: 25 min.
Mmodzi wogwira 340 kcal
Mapuloteni - 21 g, mafuta -12 g, chakudya - 8 g
Chipatso cha mbatata
Ndi kudzaza nyama yodulidwa ndi tsabola wokoma
Kwa servings 8 mbale:
- 150 magalamu a mbatata, anyezi ndi ufa
- 80 g wa batala
- Mankhwala atatu a tsabola wokoma kwambiri
- Tebulo 2. supuni ya mafuta a maolivi
- 500 g wa nyama yophika
- Supuni 1 ya supuni. supuni ya paprika
- Mazira 3
- 150 ml kirimu ndi mkaka
- Tebulo 2. supuni za phwetekere
- mchere
Kukonzekera:
1. Peel mbatata ndi wiritsani mpaka yophika. Sambani madzi ndikusakaniza mbatata. Onjezerani batala, ufa, mchere ndikudula mtanda. Kenaka muyiike mu nkhungu popanda kuvala ndodo ndikupanga ndevu. 2. Tsabola zamkati ndi kuwaza anyezi, mafuta a bulauni (10 min). Onetsetsani kudula nyama, nyengo ndi mchere ndi paprika. Kudzaza kumeneku kumaperekedwa pa mtanda wa mbatata. 3. Mazira a Whisk ndi kirimu ndi mkaka. Ndikusakaniza, lembani kudzaza. Kuphika kwa mphindi 40 pa 200 °. Chophika chophika chimaloledwa kuti chizizizira kwathunthu.
Kuphika nthawi: 60 min.
Mu utumiki umodzi, 490 kcal
Mapuloteni - 20 g, mafuta - 35 g, chakudya - 20 g
Saladi wam'mwasi ndi msuzi wa adyo
• 1 yaikulu ya nkhuku
• Mutu woyamba wa kabichi wa Chitchaina
• Poda 1 ya tsabola wofiira wofiira
• 300 g ya bowa wofiira (makamaka okomedwa)
• 300 magalamu a tchizi
• 2 cloves adyo
• dzira 1
• pang'ono mpiru, 1/2 madzi a mandimu
• 100 g wa mafuta a masamba, mchere
• tsabola wakuda wakuda
Kukonzekera:
1. Msuzi wa nkhuku wiritsani madzi amchere (15 minutes) ndikudula nsongazo muzitsulo zochepa. 2. Finely kuwaza kabichi. Chomera cha tsabola chokoma chitadulidwa mu magawo ang'onoang'ono. Bowa amatayidwa mu colander ndipo amalola kukhetsa madzi. Dulani tchizi muzing'onozing'ono. 3. Konzani msuzi. Dulani dzira ndi mchere ndi mpiru, ndi kupitiliza kutsanulira kutsanulira mandimu ndi mafuta a masamba. Garlic mulole kudzera mu makina osakanikirana, sakanizani msuzi. 4. Zosakaniza za saladi ku mchere, tsabola, kutsanulira ndi msuzi ndi kusakaniza.
Kuphika nthawi: 75 min.
Mu gawo limodzi 230 kcal
Mapuloteni - 30 g, mafuta -12 g, chakudya - 9 magalamu
Mamasamba a mchere wamasamba
Viniga wosakaniza bwino amatsindika kukoma kwa marinade.
4 servings of mbale:
- 500 g ya tizilombo tochepa
- Tebulo 8. makuni a mafuta a maolivi
- Gulu la parsley
- 1 clove wa adyo
- 3-4 madontho a vinyo wosasa wa basamu
- 1/2 madzi a mandimu
- mchere
- tsabola wakuda wakuda
- Pakani 1 ya tsabola wofiira
- 1 mandimu
Kukonzekera:
- Bowa amasankha ndi kudula mu magawo oonda. Mu frying poto kutentha 4 supuni ya mafuta ndi mwachangu bowa ndi zonse zokakamiza (8-10 min). Chotsani kutentha ndi kulola kuzizira kwathunthu. Maluwa amawongolera ndikupera. Garlic mulole kudzera mu makina osindikizira. Sakanizani bowa wonyezimira, zitsamba ndi adyo. 2. Konzani marinade. Sakanizani mandimu ndi balsamic viniga, mchere ndi tsabola. Onetsetsani mafuta otsala a maolivi ndi marinade mopepuka. Kusakaniza kwa bowa ndi adyo kutsanulira marinade ndi malo 1.5 h mufiriji. Dulani chilli mu halves, chotsani njere, ndi kudula mnofu kuti mukhale wochepa. Gwiritsani ntchito bowa wotsekemera ndi kusiya mbale mufiriji kwa mphindi 30. 3. Dulani mandimu mu magawo oonda. Saladi inkagwiritsidwa ntchito, yokongoletsedwa ndi magawo a mandimu ndipo ngati mukufuna, nthambi za masamba.
Kuphika nthawi: 50 min.
Mu gawo limodzi 260 kcal
Mapuloteni - 24 g, mafuta - 4 g, chakudya - 3 g
Bowa woboola
Chithandizo chabwino kwa kampani yaying'ono.
- 500 g wa bowa lalikulu
- 75 g ya batala
- 1 anyezi wamkulu
- 1 clove wa adyo
- 3 magawo atatu a mkate woyera
Kukonzekera:
- Miyendo ya nkhuku imasiyanitsidwa mosamala ndi zipewa. Dulani miyendo, kuwaza anyezi ndi kuwapaka 50 g ya mafuta (10 min). Garlic mulole kudzera mu makina osindikiza, magawo a mkate atha. 2. Miyendo ya mafinya ndi anyezi, sakanizani adyo ndi zinyenyeswazi za mkate. Kulemera kolemeretsa kudzaza zipewa ndi kusuntha mu mawonekedwe, mafuta ndi mafuta otsala. Kuphika kwa mphindi 20 pa 180 °.
Kuphika nthawi: 60 min.
Mu gawo limodzi 230 kcal
Mapuloteni - 7 g, mafuta -17 g, Zakudya -14 g
Beetroot ndi Causar ya Bowa
Anagwiritsidwa ntchito pa masamba a saladi.
Kwa servings 8:
- 600 g wa beet
- Kaloti 2
- Anyezi 1
- 2 cloves wa adyo
- Supuni 1 ya supuni. supuni ya vinyo wosasa
- 150 g wa peeled walnuts
- 200 g wa bowa wosakaniza
- 500 g la letesi
- Tebulo 4. supuni ya mafuta a maolivi
- 30 g wa coriander wobiriwira
- mchere
- tsabola wofiira
Kukonzekera:
1. Peel ndi kabati ya beetroot pa lalikulu grater. Kaloti kabati pa yaing'ono grater, kuwaza anyezi. Anyezi ndi kaloti mwachangu mu supuni 2 ya maolivi (5 minutes), onjezani beets, kutsanulira vinyo wosasa, kukopa ndi mwachangu kwa mphindi 15. Ndiye kuchotsani kutentha ndi kuzizira. 2. Pasani adyo kudzera mu nyuzipepala. Dulani walnuts. Marinated bowa kuponyera colander ndi, kulola madzi kukhetsa, finely kuwaza. Sakanizani masamba okazinga ndi adyo, walnuts ndi bowa. Mchere, tsabola ndi nyengo ndi mafuta otsala. 3. Cilantro chop. Siyani saladi pa mbale. Pa pepala lililonse, ikani matebulo awiri, zikho za caviar ndikuzaza masamba a celery.
Kuphika nthawi: 30 min.
Mukhonza kutumikira kcal 235
Mapuloteni-8 g, mafuta - 10 g, makapu 22 magalamu
Saladi "Yophukira"
- 1 nkhuku yambiri (pafupifupi 150 g)
- Apulo 1
- 1/2 madzi a mandimu
- 200 g herring amadyera
- 30 magalamu a basil masamba
- 2 nkhaka zatsopano
- 200 g ya tchizi cholimba
- 150 g wa bowa wothira
- 3 ma teas. supuni za mbewu za sitsame.
Msuzi:
- 1 dzira
- Tsamba la mpiru
- 1/2 madzi a mandimu
- 100 g wa mafuta a masamba
- mchere
Kuposa kudya chakudya chamadzulo?
Kuphika:
- Zilembedwa zophika m'madzi amchere (mphindi 15) ndi kudula mu cubes. Chotsani pachimake kuchokera ku apulo ndi mbewu, kudula makilogalamu mu cubes ndi kuwaza ndi mandimu. Masamba a celery ndi basil kuti apange ndi kupukuta. Dulani nkhaka muzing'onozing'ono. 2. Gulani kabichi pa grater yaikulu. Chotsani bowa mu colander, lolani madziwo kuti asambe. 3. Konzani msuzi. Mbewu za sesame mwachangu mu poto popanda mafuta. Pukutani dzira ndi mchere ndi mpiru, wokhala ndi oyambitsa kutsanulira madzi a mandimu ndi mafuta a masamba, kenaka sakanizani zokazinga zouma zitsamba. 4. Zosakaniza zonse zimagwirizanitsidwa, zokhala ndi msuzi ndikuyika mbale ya saladi.
Kuphika nthawi: 35 min.
Mukhonza kutumikira 270 kcal
Mapuloteni - 12 g, mafuta-9 g Zakudya -13 g