Saida ndi maapulo
- saithe fillets
- Maapulo 3
- madzi a mandimu 1
- Tebulo 3. supuni batala
- 1 anyezi wamkulu
- Tebulo 2. supuni ya kirimu wowawasa
- Tebulo 2. spoons wa vinyo woyera wouma
- tsabola woyera woyera
- gulu la masamba
- mapiritsi a katsabola kapena parsley yokongoletsera
Kuphika:
Maapulo, popanda kuyang'anitsitsa, amadula pakati. Dulani mutu, dulani magawo ndi kuwaza ndi theka la mandimu. Babu akupera, bulauni, oyambitsa, mu mafuta (pafupifupi maminiti 10). Ikani maapulo ku anyezi, kuphimba ndi kupitiriza kutentha pang'ono kwa mphindi 7. 3 Dulani zidutswazo mu zidutswa zing'onozing'ono. Mchere, uzitsuka ndi tsabola woyera pansi ndikuwaza ndi madzi otsala a mandimu. Nsomba zimayikidwa mu frying poto kwa maapulo ndi anyezi. Zosakaniza bwino, zophimba ndi kuzimira pamoto wawung'ono kwa mphindi 30. Konzani msuzi. Owawasa kirimu wothira vinyo, oyambitsa nthawi zonse, kubweretsa kwa chithupsa ndi kuchotsa kutentha. Idyani zakudya muwotcha wotentha kutsanulira msuzi wophika, kuphimba ndi kusiya kwa mphindi 10-15. Masamba a letesi amatha kupanga ndi kugawanika pogwiritsa ntchito mbale. Pamwamba mosamala muike nsomba ndi magawo a maapulo. Kutumikira ndi katsabola kapena masamba a parsley.
Kuphika nthawi: 40 min.
Mu gawo limodzi 251 kcal
Mapuloteni - 18 g, mafuta - 15 g, chakudya - 100 g
Chicken fillet ndi masamba
- 4 mawere a nkhuku (pafupifupi 800 g)
- Mankhwala awiri a tsabola wofiira wofiira
- Karoti 1
- Anyezi 1
- mchere
- tsabola wakuda wakuda
- Tebulo 2. supuni masamba mafuta
- Supuni 1 ya supuni. supuni ya mbewu za sesame
- Tebulo limodzi. supuni ya soya msuzi
- Supuni 1 ya supuni. supuni ya uchi
Kuphika:
Mavitamini a tsabola wokoma kuphika mu uvuni kwa mphindi 15-20 pa 220 °. Kenaka tenga tsabola kunja kwa uvuni ndikulepheretsa. Dulani nyembazo mu magawo khumi, chotsani mbewu ndi zotsalira za peduncles. Thupi linadulidwa mu mabala. Kaloti amayeretsa ndi kudulidwa mwachidule slabs kapena kabati pa lalikulu grater. Anyezi amadula mphete zatheka. Nkhuku yodula nkhumba kudula nsonga ndikupanga 1 cm kutsala. Preheat mafuta a masamba ndi mwachangu feleti kuchokera kumbali zonse. Tumizani ku mbale, ndipo mu frying poto browned akanadulidwa anyezi ndi kaloti. 4, Ikani zikhomozo, onjezerani tsabola wokoma wokonzeka. Mchere, tsabola ndipo pang'onopang'ono muziika ponse pamoto wotsika pansi pa chivindikirocho. Sakanizani msuzi wa soya ndi uchi ndi mbewu za sesame. Feletti yatha ndi masamba omwe amaika pa mbale ndikutsanulira ndi msuzi. Mukhoza kuphika mpunga wophika kuti mukongoletse.
Kuphika nthawi: 25 min.
Mu gawo limodzi la 220 kcal
Mapuloteni - 21 g, mafuta - 6 magalamu, chakudya - magalamu 25
Kabichi casserole
- 300 magalamu a broccoli
- 300 g wa kolifulawa
- 150 magalamu a ham
- Anyezi 2
- Tebulo 2. supuni masamba mafuta
- 30 g wa batala
- Tebulo 2. makapu a mkate
- Mazira 2
- Mchere
- 200 ml mkaka
- Tebulo limodzi. supuni ya ufa
- 100 g wa tchizi wolimba kwambiri
Kuphika:
1. Wiritsani kolifulawa ndi broccoli (5 min). Dulani nyamayo kuti ikhale yodula. Anyezi kuwaza ndi, kuyambitsa zonse, mwachangu ndi ham mu mafuta masamba. 2. Lembani mawonekedwe ndi mafuta ndi kuwaza ndi theka la mikate. Ikani kolifulawa, broccoli ndi ham ndi anyezi. 3. Mazira osakaniza mkaka, otsala mkate, ufa ndi mchere.
Kalulu mu kirimu wowawasa
Kwa ma servings 4:
- 4 kalulu huck
- Anyezi 1
- Tebulo 2. supuni masamba mafuta
- 200 ml ya kirimu wowawasa
- Supuni 1 ya supuni. supuni ya madzi a mandimu
- 40 g a amondi odulidwa
- 300 ml msuzi
- tsabola wofiira wofiira
- mchere
Kuphika:
- Nyama kuzitikita ndi mchere, tsabola, mwachangu mu masamba a mafuta mpaka golide bulauni ndi kusunthira ku frying poto. 2. Dulani anyezi mu mphete ndikuwatsanulira mafuta omwe achoka ku zokuta. Onjezerani nyama kwa anyezi, kutsanulira mu msuzi ndi kuimirira kwa mphindi 40. Kenaka mutenge nyama. Msuzi ndi anyezi kuwonjezera kirimu wowawasa ndi mandimu, kusakaniza ndi kuika nyama. Onjezerani tsabola wofiira wofiira, imirani maminiti asanu. Zakudya zomaliza zokhala ndi amondi.
Kuphika nthawi: 60 min.
Mukhonza kutumikira 515 kcal
Mapuloteni - 23 g, mafuta - 15 g, chakudya -12 g
Saladi
Kwa ma servings 4:
- 250 g ya nyanja kale (kelp)
- 150 g wa soseji yophika
- Mazira 2
- 300 g wa mbatata
- Tchizi tachitidwa 1
- Anyezi 1
- 2 cloves wa adyo
- mchere
- 100 ml ya mayonesi
Kuphika:
1. Wiritsani mbatata, peel ndi kudula mu cubes. 2. Mazira wiritsani mwamphamvu, amenya mazira ndi madzi ozizira, oyera ndi kudula mu cubes. 3. Saseji amadulidwa mu cubes, anyezi - wochepa thupi-mphete, kusakaniza tchizi tchizikulu pa grater lalikulu. Garlic mulole kudzera mu makina osindikizira. Sakanizani chirichonse, yikani nyanja kale, yikani mchere kulawa ndi nyengo ndi mayonesi.
Kuphika nthawi: 45 min.
Mu 470 kcal imodzi
Mapuloteni - 21 g, mafuta - 20 g, chakudya - 75 g
Chipatso keke
- pa 50 g ya maso a walnuts, zouma apricots ndi zoumba
- Tebulo 2. makapu a poppies.
Kuyezetsa:
- Mazira 6
- 1 galasi shuga
- 1.5 makapu a ufa.
Kwa kirimu:
- 200 g wa batala
- 1 akhoza ndi zonunkhira zonunkhira.
Kwa glaze:
- 50 g ya batala pa 5 tebulo. spoons wa kakao ufa, shuga ndi mkaka.
Zojambula:
- 1 nthochi
- walnuts
Kuphika:
Zipatso zouma ndi madzi otentha, peel ndi pogaya. Kuchokera kuzogwiritsidwa ntchito, tambani mtanda ndi kugawa magawo anayi. Mu umodzi wosakaniza poppy, yachiwiri - zouma apricots, lachitatu - zoumba, lachinayi - walnuts. Ikani mkota uliwonse kwa mphindi 20 pa 180 °. 2. Kupaka kirimu, ntchikasu ndi mafuta okoma. Kuti glaze wiritsani mkaka ndi shuga ndi kakale, chotsani kutentha ndi kusakaniza batala. 3. Phimbani khungu ndi kirimu. Katemera azikongoletsa ndi icing, mugs mugs ndi mtedza.
Kuphika nthawi: 90 min.
Mukhonza kutumikira 336 kcal
Mapuloteni - 7 g, mafuta - 32 g, chakudya - 34 magalamu
Phiri la Marshmallow
- 1 okonzeka biscuit keke
- 300 g of marshmallow
- 6 tangerines
- 2 nthochi
- 300 g wa maso a mtedza
- msuzi ndi rated grated wa 1 mandimu
- Tebulo 2. spoons zakumwa zoledzeretsa
- 300 ml ya kirimu wowawasa
- 1 chikho cha shuga
- 100 g ya chokoleti chowawa
Kuphika:
1. Sakanizani mowa wambiri ndi madzi a mandimu ndikuwongolani keke ya siponji bwino. 2. Mitengo ya Marshmallow imagawidwa mu halves, iliyonse imadulidwa limodzi. Zitangizi zimagawidwa magawo. Nkhumba zodulidwa mu mabwalo, mtedza ukana. Owawasa kirimu ndi shuga, ndiye mosamala kusakaniza ndimu zest. 3. Sponge keke ndi kirimu. Gawani marshmallows, tangerines, mtedza ndi nthochi m'magawo, promazyvaya mchere uliwonse wowawasa. 4. Pamwamba ndi mbali zina za keke mosamala ndi zonona ndikuyika mu furiji kwa maola 1-2 5. Sungunulani chokoleti mu madzi osamba ndikugwiritsanso ntchito.
Kuphika nthawi: 30 min.
Mukhonza kutumikira 436 kcal
Mapuloteni - 9 g, mafuta-22 g, Zakudya-53 g
Keke ya Custard
Kuyezetsa:
- Mazira 6
- Tebulo 6. makapu a madzi
- 2 makapu ufa
- 1 thumba la ufa wophika
- 1/2 kapu ya shuga.
Kwa kirimu:
- 1 lita imodzi ya mkaka
- 200 g wa batala
- 1 galasi shuga
- 1 chikho cha ufa
- Tebulo 3. spoons wa koko kaka.
Zojambula:
- 2 mapeyala akukwapulidwa kirimu
Kuphika:
1. Kuchokera pa zosakaniza zolembedwa, phulani mtanda. Kuphika kwa mphindi 40 pa 160 °. 2. Konzani kirimu. Sakanizani mkaka ndi shuga, ufa ndi kaka. Sakanizani, kuyambitsa zonse, kubweretsa kwa chithupsa ndi kuphika kwa mphindi zisanu. Chotsani kutentha ndikuchoka kuti muzizizira. Zotsatira zake zimakhala zokonzedwa bwino ndi mafuta. 3. Dulani keke mu magawo atatu, kuphimba ndi kirimu ndi pindani. Lembani ndi kukwapulidwa kirimu ndi zoonda magawo a mapeyala.
Kuphika nthawi: 60 min.
Mukhonza kutumikira 400 kcal
Mapuloteni-9 g, mafuta-19 g, makapu-52 magalamu
Pereka ndi mbewu za poppy
Kwa servings 8:
Kuyezetsa:
- 1 makilogalamu a ufa
- 1.5 makapu a mkaka
- 5 yolks
- 1 chikho cha shuga
- 125 g ya batala
- 3/4 c. supuni ya mchere
- 30 g ya yisiti.
Kwa kudzazidwa:
- 300 g poppy
- 150 g wa uchi
- 3/4 chikho shuga
Kuphika:
Kuchokera kuzipangidwe izi, bwerani mtanda ndi kuchoka pamalo otentha kwa mphindi 30-40. 2. Poppy kuthira madzi otentha, kuphimba ndi kuchoka kwa mphindi 30. Kenaka pukutani madzi, pipeni poppy mu matope kapena kudutsa mu chopukusira nyama ndi uchi ndi shuga. Nthambi ikulumikizidwa mu wosanjikiza 1 masentimita wandiweyani, yanikirapo poppy kudzaza ndi kupukuta mu mawonekedwe a mpukutu, kuchoka kwa mphindi 15. Kuphika kwa mphindi 25-30 pa 220 °.
Kuphika nthawi: 60 min.
Mu gawo limodzi 260 kcal
Mapuloteni - 53 magalamu, mafuta - 10 magalamu, chakudya - magalamu 37
Keke ya Cranberry
Kwa ma servings 16:
Kuyezetsa:
- 300 g wa batala
- 500 g ufa
- Ma tepi awiri. supuni za kuphika ufa
- Mazira 3
- msuzi ndi rated grated wa 1 mandimu
- 250 g shuga.
Kusakaniza:
- 2 zikopa
- 50 magalamu a shuga granulated, ufa ndi amondi pansi
- 70 g ya batala.
Kwa kudzazidwa:
- 150 magalamu a cranberries
- Apulo 1
- 100 g shuga
- Tebulo limodzi. supuni ya wowuma
Kuphika:
Kuchokera kuzogwiritsidwa ntchito, tambani mtanda, kuupaka mu filimu ya chakudya ndi kuziyika mufiriji kwa mphindi 40. Kusakaniza yolks kugaya ndi shuga, ufa, batala ndi amondi. 2. Konzani kudzazidwa. Cranberries iyenera kusinthidwa. Apple, kupukuta ndi kuchotsa pakati, kudula mu cubes. Gwirizanitsani ndi cranberries, apulo, shuga ndi wowuma, pangani bwino. 3. Pendani mtandawo, mugawane kudzaza ndi kukonkha. Kuphika mu uvuni kwa mphindi 40-45 pa 180 °.
Kuphika nthawi: 60 min.
Mu utumiki umodzi, 490 kcal
Mapuloteni - 7 g, mafuta - 26 magalamu, chakudya - 56 magalamu
Maapulo ophika
- Maapulo 8
- 100 g wa pistachios ndi mtedza wa pine
- Tebulo 4. spoons wa shuga granulated
- Tebulo 3. makuni a kogogo
- 20 g wa batala
- 150 g wa uchi
- 100 ml ya vinyo wofiira wouma
- sinamoni
Kuphika:
1. Konzekerani kudzazidwa: chotsani ma pistachios, kusakaniza ndi mtedza wa mkungudza, kogogoda ndi shuga. 2. Kuchokera ma apulo mosamala kwambiri kudula maziko, popanda kuwononga maziko awo. Ikani kudzoza ndi mafuta ndi kudzaza kudzaza ndi kudzaza. Fukani ndi sinamoni, valani apulo iliyonse mu chidutswa cha batala. 3. Uchi kusakaniza ndi vinyo, kutsanulira maapulo ndikuphika mu uvuni kwa mphindi 25 pa 180 °.
Kuphika nthawi: 60 min.
Mu 380 kcal imodzi
Mapuloteni - 24 g, mafuta -17 g, chakudya - magalamu 36
Manna Casserole ndi Oranges
Kwa ma servings 4:
- 500 ml mkaka
- Tebulo 4. spoons shuga
- 80 g wa batala
- 100 g wa semolina
- Mazira 3
- 1 lalanje
- Mchere wambiri
Kuphika:
1. Wiritsani mkaka, kutsanulira mu rump ndikuphika peolina. Onetsani mchere, theka la shuga, batala ndi kusakaniza bwino. 2. Zisakireli zimasiyanitsidwa ndi ziphuphu ndi kumenyedwa kukhala thovu lakuda. Mu phala muzing'onoting'ono zochepa kusakaniza yolks ndi kukwapulidwa azungu. 3. Dulani lalanje mu theka. Ndi theka la kachigawo kakang'ono, peelani ndi kusakaniza mu phala. Theka theka la lalanje, popanda kuyang'ana, kudula mu magawo woonda. 4. Ikani phala mu poto wa mkate, muwazaza shuga otsala ndikuphika mu uvuni kwa mphindi 20 pa 180 °. Lembani ndi magawo alanje. Mukhonza kutentha ndi kuzizira.
Kuphika nthawi: 45 min.
Mu kcal imodzi yokha 450 kcal
Mapuloteni - 25 g, mafuta - 20 g, chakudya - 48 g
Donuts ndi mabulosi msuzi
Kwa ma servings 4:
Kuyezetsa:
- 20 g ya yisiti
- 100 ml mkaka
- 1.5 makapu a ufa
- Tebulo limodzi. supuni ya shuga
- 500 g wa mbatata
- 1 dzira.
Chifukwa chakuya kwambiri:
- 400 ml ya mafuta a masamba.
Msuzi:
- 300 g wa currant
- 150 g wa shuga granulated
- Supuni 1 ya supuni. supuni ya wowuma
Kuphika:
1. Konzani mtanda. Mbatata yiritsani, yoyera ndi knead bwino kapena kudutsa nyama chopukusira. Onetsetsani zotsalira zotsalira ndikusiya mtanda kwa mphindi 40 pamalo otentha. Kenaka, donuts ndi mwachangu mu mafuta a masamba. 2. Konzani msuzi. Peel zipatsozo kudzera mu colander ndi maselo ang'onoang'ono, onjezani shuga ndikuphika kwa mphindi 5-7. Wowonjezera madzi amadzipiritsa mu supuni 2 ya madzi, kuwonjezera ku zipatso, kubweretsa kwa chithupsa ndi kuchotsa kutentha. Donuts amatumikira ndi msuzi.
Kuphika nthawi: 40 min.
Mukhonza kutumikira 410 kcal
Mapuloteni - 24 g, mafuta -17 g, chakudya - magalamu 36
Mchere wa vanilla
- 500 ml mkaka
- Vanillin 1
- Mchere wambiri
- Tebulo 8. supuni za uchi
- Mazira 16
- Mango 1
- 1 lalanje
- Sinamoni imodzi
Kuphika:
1.Milk yosakaniza ndi vanillin, mchere, theka la uchi ndi chithupsa. Kenako chotsani moto ndi kulola kuti azizizira pang'ono. 2. Manyowa a mandimu, dulani ana mu cubes ndikusakaniza ndi otsalira otsala. Chotsani peel ku lalanje, kudula mu magawo ndi kufinya madzi. Zedra, juisi ndi sinamoni yothira ndi mango. 3. Kutentha uvuni ku 180 °. Lembani pansi poto ndi madzi ndikuika mu uvuni. 4. Mazira amenyedwa, pang'onopang'ono kuwonjezera mkaka wosakaniza. Thirani mu zomangidwe, kuziyika pa tebulo yophika ndi madzi kwa mphindi 40, kuti misa iwonjezere. Kenaka muchotseni mu uvuni, lolani kuti ziziziziritsa pansi ndikuzigwedeza pa mbale, kuika mango ndi uchi pamwamba.
Kuphika nthawi: 60 min.
Mu 380 kcal imodzi
Mapuloteni - 24 g, mafuta - 17 g, chakudya-magalamu 36
Dedza kuchokera ku nkhuyu
- 300 g nkhuyu zouma
- Maapulo 3
- Mapichesi awiri am'chitini
- 300 g wa chinanazi thupi
- 2 nthochi
- Mango 1
- madzi ndi peel 2 mandimu
- 300 ml kirimu 30% mafuta
- 150 g wa ufa shuga
- 200 g wa biscuit biscuit
Kuphika:
1. Thirani madzi otentha ndi madzi otentha kwa mphindi zisanu, kenaka muponyeni mu colander ndi kudula mu magawo. 2. Maapulo, kupukuta ndi kuchotsa pakati, kudula mu magawo oonda. Mitedza yamapichesi ndi mango, kuchotsa mwalawo, mapepala a chinanazi ndi nthochi kuduladutswa pang'ono. 3. Msuzi wophika mafuta ndi shuga. Mabisiketi a bisitisi akuswa ndi mabala aakulu. Chipatso chokonzekera chinasakaniza bwino ndi madzi a mandimu ndikufalikira pa kremankam. Pamwamba ndi kirimu yamkwapulidwa, cookies ndi zest ya limes.
Kuphika nthawi: 60 min.
Mukhonza kutumikira 423 kcal
Mapuloteni-8 g, mafuta - 10 g, chakudya-73 g