Saladi paketi choy
- 200 g ya saladi ya nkhuku kapena letesi ina iliyonse
- 2 tomato «Mtima wa Bull»
- 12 shrimps
- 1 anyezi wofiira
Kuti mupange mafuta:
- 4 tbsp. l. citrus vinyo wosasa
- 2 tbsp. l. shuga
- 2 cloves wa adyo
- Pakani 1 ya tsabola
- 2 tsp. oyster msuzi
- ziphuphu zingapo za coriander
- 10 g wa mizu ya ginger
- timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu
Kuphika:
Konzekerani malo osungira mafuta. Manyowa ndi coriander azitsuka, zouma, chotsani zazikulu ndi kuwaza. Tsabola tsambani, chotsani phesi, tulani tiyi tating'ono ting'onoting'ono. Dulani adyo. Ginger mizu, nadzatsuka, peel, kabati. Sakanizani zitsulo zonse, sakanizani, nyengo ndi shuga, viniga ndi oyster msuzi. Sakanizani mchere ndi kuwaza lalikulu. Dulani anyezi mu mphete zoonda, ndi phwetekere mu magawo. Nkhanu yophika ndi kuyeretsa. Ikani letesi, shrimp, tomato magawo pa mbale ya nandolo, pamwamba ndi kuvala ginger-ginger. Gawo limodzi: 128 kcal, 10 magalamu a mapuloteni, 1 g mafuta, 20 g wa chakudya.
Panini ndi sipinachi
- Zidutswa 8 za mkate wonse wa mkate wambiri 2-3 masentimita wandiweyani kapena 2 pita, kudula mu zidutswa 4
- 4 makapu a masamba ang'onoang'ono sipinachi
- 8 magawo a phwetekere (1 yosakaniza phwetekere)
- 1 tsp mchere
- 1 tsp. tsabola watsopano
- 4 makapu ochepa magawo anyezi
- 60 magalamu a feta cheese
- 2 tsp. masamba a basil
- mafuta odzola
Kuphika:
Sungani masangweji: perekani theka la sipinachi pakati pa magawo 4 a mkate kapena pita, pamwamba ndi magawo a tomato, mchere wonyansa, tsabola. Onjezerani mphete za anyezi ndi masamba a basil. Kenaka yikani feta. Tsekani mapiramidi ndi magawo otsala a mkate. Pepani pang'ono. Fukuta mafuta oyendetsa mafuta, grill kapena magetsi ndi mapepala osakaniza. Preheat. Ikani masangweji pamwamba pa mofulumira ndi grill ndi mwachangu kwa mphindi 2-3. Pogwiritsa ntchito poto, onetsetsani kuti "zivindi" za masangweji, ndiyeno musamve masangweji kwa mphindi ziwiri. Gawo limodzi: 315 kcal, 7 g mafuta, 50 g chakudya, 13 g mapuloteni, 8 g zitsulo.
Saladi wa nkhaka ndi malalanje ofiira
- 2 malalanje ofiira, peeled ndi kudula pakati
- theka ya nkhaka yaying'ono, yopota pang'ono
- 1 tbsp. l. mafuta a azitona
- 4 makapu a masamba osweka
- 4 makapu thinly sliced wofiira anyezi
- 12 azitona zakulungama
- mchere ndi tsabola kuti mulawe
Kuphika:
Dulani hafu iliyonse ya lalanje mu magawo opepuka ndi kuwaika mu mbale yaikulu. Yikani nkhaka. Fukani mafuta osakaniza ndi kuwonjezera mchere ndi tsabola kuti mulawe. Onetsetsani zonse ndikuziika m'magawo. Dulani ndi anyezi ndi timbewu timbewu topamwamba, pamwamba ndi azitona. Kutumikira pa tebulo. Pakati imodzi (gawo limodzi la saladi): 86 kcal, 5 g mafuta (1 g okwanira), 11 g chakudya, 1 g mapuloteni, 2.5 g mchere, 49 mg calcium, 0.7 mg chitsulo, 117 mg sodium.
Herculean-Fruity Parfait
- 4 makapu a ntchentche za Herculean
- 4 makapu otsika mafuta yogurt
- 4 makapu odulidwa ndi hazelnut ndi mbewu ya sesame
- 4 makapu a zipatso zokomedwa (maapulo, mapeyala) kapena zipatso
- 1 tsp. wokondedwa
- 1h. l. kakala ufa
Kuphika:
Ikani gawo la yogurt, tirigu, mtedza ndi zipatso mu galasi lalikulu (mukhoza kubwereza zigawo zonse ziwiri), pamwamba ndi uchi ndikuwaza kakale. Dulani ndi sprig ya timbewu ta timbewu timbewu. Gawo limodzi: makilogalamu 126, 20 magalamu a mafuta, makilogalamu 31 a chakudya, mapiritsi 10 a mapuloteni, 5 magalamu a mchere, 473 mg ya calcium.
Dzungu msuzi curry
- 3/4 chikho finely chodulidwa anyezi
- 2 tsp. mafuta a azitona
- 2.5 tsp. ufa wowonjezera
- 4 makapu a nkhuku kapena masamba msuzi
- 400 g wa dzungu
- 2 mbatata, dulani mu cubes
- 4 chikho china chodulidwa
- 4 mipukutu
- mchere, tsabola kuti alawe
Kuphika:
Mu saucepan, idyani anyezi kwa mphindi ziwiri. Onjezerani piritsi ndikuyika miniti ina. Yikani msuzi, dzungu ndi mbatata ndipo mubweretse ku chithupsa. Kuchepetsa kutentha ndi kuphika kwa mphindi 10. Kutumikira ndi buns. Gawo limodzi: 238 kcal, 40 g wa chakudya, 5 g mafuta, 9,5 g wa mapuloteni, 6 g wa fiber.
Saladi ndi Zakudyazi Zakudyazi
- 225 magalamu a udon kapena soba Zakudyazi
- 2 tsp. mdima wa sesame wakuda
- 2 cloves adyo, finely akanadulidwa
- 1t.l. ginger wonyezimira
- 1 tbsp. l. mafuta a azitona
- Phukusi 1 (450 g) wa ndiwo zamasamba: okoma nandolo, kaloti, anyezi ndi bowa (thaw musanaphike)
- 2 tsp. mchere wofiira wa mchere wa soya
- 3 makapu a mtedza wa soy wokazinga
Kuphika:
Ikani Zakudyazi m'madzi otentha ndikuphika kwa mphindi 8 mpaka kuphika. Muwotchi, perekani mafuta, ikani adyo ndi ginger mmenemo. Pitani kwa mphindi imodzi. Onjezerani masamba osakaniza ndikudutsa kwa mphindi ziwiri. Sakanizani masamba ndi Zakudyazi, onjezani msuzi wa soya. Fukani ndi mtedza wa soya. Gawo limodzi: 343 kcal, 7.8 g mafuta, 54 g wa chakudya, 17 g wa mapuloteni, 7 g wa fiber.
Ntchentche imasodza
- Mtengo wa 600 g kuchokera ku ng'ombe zamphongo zazing'ono
- 4 makapu finely akanadulidwa mwatsopano rosemary kapena 1 tsp. zouma
- 1 tbsp. l. Chodula chamtengo wapatali cha marjoram kapena 1 tsp. zouma
- 1 tbsp. l. Chokoma chodulidwa oregano kapena 1h. l. zouma
- 3 cloves wa adyo
- 1.5 tsp. paprika
- 1 tsp. tsabola wofiira wofiira
- З ст. l. mafuta a azitona
Kuphika:
Dulani mafuta owonjezera kuchokera ku nyama ndi kudula nthunzi kumbali zonse ziwiri ndi mpeni muwiri. Mu mbale yaing'ono, sakanizani zitsamba zonse, mchere, tsabola ndi kufinya adyo. Tsukani nyama ndi chisakanizo cha zitsamba mofanana pambali zonse. Ikani pa mbale, kuphimba ndi filimu ndikuyendetsa mufiriji kwa ola limodzi. Ngati mwachangu pamoto, dikirani mpaka makala adatenthedwa kwa mphindi 20-25, ngati magetsi - kutentha kutentha. Ikani nyama pa grill ndi mwachangu mbali zonse ziwiri mpaka crispy kutumphuka. Kenaka ikani bolodilo ndikusiya ozizira kwa mphindi imodzi. Dulani bwinobwino ndi kumatumikira ndi saladi. Gawo limodzi: 179 kcal, 11 magalamu a mafuta, 1 g wa chakudya, 19 g wa mapuloteni, 0 g wa fiber.