Chicken sausages ndi woyera kabichi
Kukonzekera: Mphindi 15
Kukonzekera: Mphindi 30
• 450 g wa masamba a kabichi woyera, odulidwa mwapang'onopang'ono;
• supuni 4 za mafuta a maolivi;
• 450 g wa soseji yaiwisi nkhuku;
• Babu lofiira 1, peeled ndi sliced mu crescents woonda;
• 1/2 chikho msuzi wopanda nkhuku;
• 2 cloves of addict extruded;
• 1/4 tsp ya zowuma zouma "Chile";
• supuni ya tiyi ya 2 ya zitsulo zonunkhira bwino;
• 1h. supuni ya madzi a mandimu;
• 1/4 tsp mchere.
Wiritsani makapu awiri a madzi mu poto lalikulu. Onjezerani kabichi, chivundikiro ndi kuphika pa sing'anga kutentha kwa mphindi khumi. Sungani madzi ndikuika pambali. Muzitsamba zazikulu zowonongeka, kutentha supuni 2 za mafuta pa chimbudzi chofiira. Onjezani ma soya ndi anyezi, mwachangu kwa mphindi zisanu ndi zitatu. Tumizani ma sosa ku mbale. Mofanana mwachangu poto kutsanulira msuzi, onjezerani adyo ndi flakes a "Chile". Ikani moto wofooka, ndiyeno yikani kabichi. Cook, oyambitsa nthawi zina, kwa mphindi 10. Onjezani ma sosa, kuphimba ndikupitiriza kuphika kwa mphindi ziwiri. Chotsani moto ndi kuwonjezera, kuyambitsa, supuni 2 tiyi ya zest grated, supuni 1 ya madzi a mandimu, mchere ndi masupuni 2 otsala a mafuta.
Chakudya cha gawo limodzi la mbale (1 soseji ndi 1/4 msuzi wochokera ku kabichi):
• Mafuta 46% (13.5 g, mafuta 3.8 g odzaza mafuta)
• Zakudya 20% (12.8 g)
• Mapuloteni okwana 34% (22.3 g)
• 1.9 magalamu a fiber
• 227 mg ya calcium
• 3.7 mg yachitsulo
• 980 mg wa sodium.
Chikho chachisangalalo
Kukonzekera: Mphindi 20
Kuphika nthawi: Mphindi 45
• Mafuta a frying;
• 340 magalamu a Zakudya zopangidwa popanda dzira;
• apulo 2 wofiira ndi odulidwa a kukula kwapakati;
• Zikhoza zong'amba zam'chitini (450 g);
• Zikhoza 1 zamagazi amphine (570 g);
• 3 tbsp. makapu a unsweetened apulo mousse;
• masitoni 1 tsp;
• 1/4 tsp tsabola wakuda;
• Oyera azungu akukwapulidwa mu thovu;
• 1/3 chikho cha shuga;
• 1/3 chikho shuga;
• 1/3 chikho cha walnuts chodulidwa
Chotsani uvuni ku 175C Dulani pepala lophika ndi kukula kwa 23x30 masentimita ndi mafuta ndikuika pambali. Kuphika Zakudyazi molingana ndi malangizo pa phukusi; kukhetsa ndi kuchoka. Mu mbale yaikulu, phatikiza zipatso, apulo mousse, zonunkhira, dzira azungu ndi shuga. Pang'onopang'ono, muzipinda zing'onozing'ono, onjezerani Zakudyazi zophika, kotero kuti chisakanizocho chikugwirizana. Thirani chikho mu okonzeka kuphika pepala ndi kuwaza ndi bulauni shuga ndi mtedza. Kuphika kwa mphindi 45 mpaka pamwamba pa kugel kumayaka. Koperani kwa mphindi 10 musanadule. Kugel imatha kutentha komanso kuzizira.
Chakudya cha gawo limodzi la mbale (1/12 makilogalamu):
• 78% Zakudya Zakudya (43 g)
• mapuloteni 11% (6 g)
• magalamu 45 a fiber
• 14 mg ya calcium
• 44 mg ya sodium.
Chikhalidwe chachiyuda cha kugel - ndi malo abwino okwera nyengo yotentha, chifukwa akhoza kuphika pasadakhale.
Nkhuku ndi tangerines
Kukonzekera: Mphindi 10
Kukonzekera: Mphindi 15
• supuni ya tiyi 2 ya mafuta a sesame;
• 450 g ya nkhuku yopanda chikopa ndi mafupa, kudula mu zidutswa zokwana 2.5 cm;
• 1/4 supuni ya tiyi ya mchere;
• 1/4 tsp wa tsabola wakuda wakuda;
• makapu awiri a tangerines atsopano popanda mbewu kapena 2 zitini (300 g) zamchere zam'chitini (popanda madzi);
• 1 paprika wofiira wofiira, kudula mu cubes;
• 1 tbsp. supuni ya msuzi wokonzekera "Peking";
• makapu awiri a mpunga wofiira;
• 1/4 chikho chodulidwa anyezi wobiriwira.
Mu poto yaikulu yowonongeka, mafuta otentha pamatentha apakati. Ikani nkhuku ndi mwachangu kwa mphindi zitatu - mpaka golide bulauni. Onjezerani mchere ndi tsabola wakuda ndikusakaniza bwino. Onjezerani zidutswa za lalanje, paprika ndi "Peking" msuzi ndikubweretsa ku chithupsa. Pezani kutentha mpaka kutsika, kuphimba ndi kuimirira kwa mphindi 10, mpaka nyamayo ikhale yokazinga, msuzi sungayambe, ndipo mandarins sangawonongeke. Pakali pano, mu sing'anga supu, yiritsani makapu 2 a madzi. Ikani mpunga, onetsetsani moto, kuphimba ndi kuphika kwa mphindi khumi, mwachitsanzo, mpaka madzi onse atengeka. Chotsani nkhuku ndi malalanje pamoto ndikusakaniza ndi anyezi wobiriwira. Kutumikira pofalitsa pa mpunga.
Chakudya cha gawo limodzi la mbale (200 g ya nkhuku ndi tangerines ndi msuzi ndi 1/2 chikho cha mpunga):
• Mafuta 15% (magalamu asanu ndi awiri, 1 g mafuta odzaza)
• Zakudya 54% (57 g)
• mapuloteni 31% (33 g)
• magalamu 4 a fiber
• 21 mg ya calcium
• 2 mg wa chitsulo
• 168 mg wa sodium.
Masiku otentha a nyengo yozizira, chipatso cha mtundu wobiriwira pa masisitolanti aakulu chikudabwitsa kuti chatsopano. Mandarins, yomwe imapezeka nthawi yonse ya Januwale, imakhala yofanana kwambiri ndi malalanje ang'onoang'ono, koma mandarins amakhala ovuta kwambiri ndipo nthawi zambiri amakhala ndi maenje ambiri. Mankhwala a mandarins amakhala osiyana kwambiri, choncho ndi ovuta kufota ndi kudya nthawi zonse, komanso kugwiritsa ntchito timangerines pamene tikuphika - ngakhale mosavuta. Ngati simungagule mandarins atsopano, mukhoza kuwatsitsimula ndi zamzitini, kuchotsa mankhwalawa. Onjezerani chipatso chowala ichi mumapangidwe anu ozizira, pogwiritsira ntchito kake.
Saladi ya Sicilian
Kukonzekera: Mphindi 15
• magawo 4 a malalanje osiyana siyana a Clementine;
• 1/2 nkhaka zing'onozing'ono, zopangidwa mu magawo oonda;
• 1 tbsp. ndi supuni ya mafuta a maolivi osapitirira;
• mchere komanso tsabola watsopano wakuda kuti alawe;
• 1/4 chikho chochepetsedwa kwambiri anyezi wofiira;
• 1/4 chikho chinang'ambika ndi masamba atsopano;
• Maolivi wakuda opanda mafuta 12 omwe amadula magawo anayi
Dulani zidutswa za malalanje mu magawo oonda kwambiri ndi kuziyika mu mbale limodzi ndi nkhaka. Fukuta mafuta ndi nyengo ndi mchere ndi tsabola kuti mulawe. Muziganiza mofatsa. Ikani mbale yowonongeka. Sungunulani anyezi, 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 ta timbewu ta timbewu ta timbewu Pofuna kulawa zakudya zonse zosakaniza, sungani saladi pasanapite nthawi, koma maminiti ochepa mutatha kuphika.
Ndalama yamtengo wapatali pa kutumikira:
• Mafuta 48% (5 magalamu, 1 g mafuta odzaza)
• Zakudya 47.5% (11 g)
• mapuloteni 4,5% (1 g) »2.5 g mitsuko
• 49 mg ya calcium
• 0,7 mg yachitsulo
• 117 mg wa sodium.
Pa nthawi ino ya chaka, ganizirani za malalanje omwe amawonjezera kuwala kwa dzuwa ndi tani la zakudya ku mbale yanu ndi saladi! Kuchokera kulanje iliyonse mumalandira vitamini C, yomwe imathandiza kuti chitetezo cha mthupi chitengeke bwino, imachepetsanso machiritso ndikuthandizira thupi kudula chitsulo. Zilinso ndi potaziyamu, zomwe zimayambitsa kuthamanga kwa magazi, ndikupatseni folic acid-vitamini B - chifukwa cha thanzi la mtima. Mitundu yodziwika kwambiri ndi Clementine, kapena "Navel" (kuchokera ku English penavel - "navel"), yomwe imatchedwa dzina lake chifukwa chakuti mbali yake ikuwoneka ngati chigoba chowombera. Lalanje iyi ndi yovuta kuyeretsa; Iwo amadziwika ndi mgwirizano wogwirizana ndi lakuthwa ndi lokoma kukoma. Mu njira yophweka ya saladi yamakedzana ya Mediterranean, malalanje amachita pamodzi ndi azitona. Chonde onani kuti saladiyi imapeza kukoma kokhazikika pamene maolivi amagwiritsidwa ntchito popanda kuwonjezera mafuta.
Ma prawn wokazinga ndi mphesa ndi mapuloteni
Kukonzekera: Mphindi 10
Kukonzekera: Mphindi 10
• 2 zipatso zoyera zoyera kapena pinki;
• 1 galasi la msuwani wa tirigu wa durumu;
• supuni 2 ya mafuta a maolivi;
• mababu abiri odulidwa;
• 1 wophikidwa adyo;
• 1h. supuni ya chitowe;
• 450 g wa shrimps akulu (atsopano kapena ozizira), opota kuchokera mkati ndi kunja;
• 1/4 chikho cha cilantro yatsopano;
• 2 tbsp. makapu atsopano a mandimu;
• 1/4 supuni ya tiyi ya mchere;
• Chosupa chokoma 1, chojambulidwa ndi kupatulidwa mu magawo;
• 1/4 supuni ya supuni ya tsabola wakuda wakuda.
Peel chipatso cha mphesa ndipo, pogwiritsira ntchito mpeni wokhotakhota, muzidula mu magawo, kuchotsa mbali yoyera ya peel. Ikani pambali. Wiritsani 1% ya galasi la madzi m'kati mwa phukusi. Ikani msuwani, pephirani ndi kuchotsa kutentha. Lolani kuti muime kwa mphindi zisanu - mpaka madzi atengeka. Pakali pano, mu poto lalikulu, tenthe mafuta pazomwe zimapsa. Onjezerani anyezi wobiriwira ndi adyo komanso mwachangu kwa mphindi imodzi. Nyengo ndi chitowe ndi kuphika kwa mphindi imodzi (mpaka kuoneka kokometsera zokometsera). Onjezerani prawns ndikuphika kwa mphindi zitatu, ndikuyambitsa nthawi zambiri mpaka shrimp yowonongeka ndi yofiira. Onjezerani magawo a mphesa, coriander, madzi a mandimu, mchere ndi tsabola. Alalikitseni mabokosi apamwamba, pamwamba ndi shrimp ndi kukongoletsa ndi magawo a avocado.
Zakudya zopatsa thanzi (1 cup chikho, kapu 1/2 kapepala):
• Mafuta 24% (12 g, mafuta okwana 1.7 g)
• Zakudya 52% (58 g)
• mapuloteni 24% (27 g)
• 11 g zitsulo
• 89 mg ya calcium
• 5 mg wa chitsulo
• 345 mg ya sodium.
Mwinamwake mwawona mitundu iwiri ya zipatso zapatsole - "zoyera" (kwenikweni kukhala ndi thupi la pinki) ndi "pinki" (ndi mnofu wofiira) pa nthawi ya chaka. Mitundu yonseyi ndi yokoma, yowutsa mudyo komanso yokoma kwambiri. Nthawi zonse muzisankha kulemera kwake, mphesa zolimba zomwe zili ndi khungu losalala ndi kupewa anthu omwe ali ndi chikopa chopweteka.) Bonasi: Mbalame imodzi yokha, ma calories 74 ndi mamiligalamu 91 a vitamini C. Ngakhale ngati simukukonda zipatso, omwe amagwiritsa ntchito malo awo kuti aziphatikizana bwino ndi mapeyala, shrimps ndi shellfish (mphesa zimayenereranso nkhuku, tuna ndi salimoni).