Tikukonzekera kukonzekera pikisano yamagetsi, koma mwa kusintha zomwe mumakonda maphikidwe. Nazi zidule zochepa. Bwezerani ufa wonse wa tirigu. Mmalo mwa batala ndi mchere, nyengo ndi zitsamba zatsopano, zonunkhira ndi zipatso za nyengo. Gwiritsani ntchito luso la "smart kuphika". Mwachitsanzo, sitinayambe kuyamwa nkhuku za nkhumba mu mafuta otentha ndikuziphika mu uvuni. Zotsatira zake ndi ziti? Nyama yamtendere pansi pa golide - ndipo palibe mafuta owopsa! Maphikidwe a kuphika pa dzanja mwamsanga adzakudabwa ndi kuphweka kwake ndi kukoma kwake.
Kudya ndi mapichesi ndi blueberries
10 servings
Kukonzekera: Mphindi 20 (kuphatikizapo mphindi 45 kuti uzizizira)
Kuphika nthawi: Mphindi 60
Mtanda:
• chikho chimodzi cha ufa
• makapu awiri a ufa wophika
• 2 tbsp. l. madzi a lalanje
• 2 tbsp. l. mafuta a mandni kapena mafuta a masamba
• 4 tsp. chilled salted batala
• 85 g ya tchizi ya mafuta obiriwira
Kudzaza ndi kugwedeza:
• 60 g ya yamapichesi otsekemera, opaka pepala ndi ochepa
• kapu imodzi ya buluu watsopano
• 11 g wa ufa wokwanira wophika
• makapu atatu a oatmeal (osaphika mofulumira)
• makapu 4 otumbululuka shuga wofiirira
• makapu 3 a shuga
• makapu 4 a walnuts akuluakulu odulidwa
• 2 tbsp. l. zozizira kwambiri (zidutswa)
• 3 tbsp. l. Madzi otentha a mandimu
• 1 tsp. madzi atsopano a mandimu
• 2 tbsp. l. chimanga
• 1 tsp. sinamoni (gawo 2)
Sakanizani mitundu iwiri ya ufa. Onjezerani batala, tchizi ndi phala. Thirani mu masamba a masamba, madzi a lalanje. Lembani mtanda wa mtanda, kujambulani mu pepala lopangidwa. Ikani firiji kwa theka la ola (mukhoza kuchoka usiku). Patsani mtanda mu bwalo ndi masentimita 30 cm pakati pa mapepala awiri a sera. Chotsani pepala lapamwamba; ikani mtanda, papepala, mukhale nkhungu pafupifupi masentimita 23. Chotsani pepala. Pukuta mtanda ndi mphanda ndikuyika firiji kwa mphindi 15. Chotsani uvuni ku 190 ° C. Kuphika mtanda chifukwa cha mphindi 15, ozizira. Onjezani madzi a mandimu kwa mapichesi ndi blueberries. Payokha, yesani shuga, wowuma ndi 1 tsp. sinamoni. Yonjezerani chipatso ndikuyika keke. Fukuta m'mphepete mwa keke ndi mafuta ndikuphika kwa mphindi 25. Pangani nyenyeswa, sakanizani ufa ndi oatmeal, shuga ndi 1 tsp. sinamoni. Yonjezerani magawo a batala a grated, mchere wambiri ndi mtedza. Chotsani keke ndi kuwaza ndi zinyenyeswazi. Kuphika kwa mphindi 20. Refrigerate nthawi. Nthenda yamtundu umodzi (1) ya pie: 332 CAL, 15 g mafuta (38% ya mafuta onse), 5 g mafuta odzola, 47 g wa chakudya, 6 g mapuloteni, 4 g wa fiber, 36 mg ya calcium, 2 mg wa chitsulo, sodium. Chigawo cha madzi cha pie athu okoma ndi 332 kcal ndi 15 magalamu a mafuta. Mapeyala ena a zipatso amapezeka pafupifupi 500 kcal ndi mafuta oposa awiri
Pikiniki yamakono nkhuku
Nkhuku zophika zimakonda monga zophika, koma zili ndi makilogalamu 317 ndi 9 gm ya mafuta, poyerekeza ndi 580 kcal ndi 36 magalamu a mafuta mu nkhuku yokazinga.
4 servings
Mphindi 30 kukonzekera
Kuphika nthawi: Mphindi 30
• 660 g (pafupifupi 8) zophika nkhuku
• 1 chikho cha mafuta otsekemera kapena kirimu
• makapu 4 a Japanese breadcrumbs "punk"
• makapu awiri a cornflakes
• 2 tsp. Kusakaniza kwa Italy (chisakanizo cha basil wouma, marjoram, oregano ndi masage)
• 2 tsp. mchere wonyezimira
• 4 tsp. tsabola wa cayenne
Ikani mapewa mu chidepala cha pulasitiki ndipo mudzaze nawo ndi buttermilk mpaka pamlomo. Tsekani chidebe ndi refrigerate kwa mphindi 30. Ngati pali nthawi, ndi bwino tsiku lonse. Mu pulogalamu ya zakudya, sakanizani ming'oma ya chimanga, nyengo ya ku Italy, mchere ndi tsabola ya cayenne kudziko lalikulu. Ikani choponderetsacho mu mbale ndikusakaniza ndi mkate wa "panko". Nkhuku yophikidwa mu buttergilk kuchokera mufiriji ndikufalikira mkaka wonse bwino. Pukutani mapewa mu chisakanizo chodyera. Chotsani uvuni ku 180 ° C. Ikani chojambula cha aluminiyamu pansi pa sitayi yophika. Lembani nkhuku za nkhuku mu uvuni kwa mphindi makumi atatu kapena mpaka zophika. Zakudya zokwanira 1 Zakudya (2 m'chiuno): 317 makilogalamu, 9 magalamu a mafuta (26% ya mafuta onse), 2 g mafuta odzola, 21 g wa mapuloteni, 36 g wa mapuloteni, 1 g wa fiber, 90 mg ya calcium, 7 mg yachitsulo, 587 mg wa sodium .
Saladi yathanzi ndi mbatata
Mu classic saladi mbatata pali zambiri mayonesi ndi mazira. Tinawachotsera mazira kuchokera ku chophimba ndipo tinavala saladi ndi mayonesi otsika kwambiri. Zotsatira zake: 167 kcal mmalo mwa 550 ndi 2 g mafuta m'malo 46
6 zopereka
Kukonzekera: Mphindi 20
Kuphika nthawi: Mphindi 10
• mamita atatu akuluakulu
• mapesi awiri odulidwa
• makapu awiri otsukidwa ndi parsley
• makapu 3 ma mayonesi ochepa
• makapu 4 a khungu kapena kirimu wotsamira
• 2 tbsp. l. Madzi a mandimu mwatsopano
• 2 tsp. Dijon mpiru
• nthenga 6 za anyezi wobiriwira
• Tsabola wamchere ndi mchere watsopano
Dulani mbatata mu magawo ang'onoang'ono. Ikani mu steamer ndi kuphika kwa mphindi khumi kapena mpaka itakhala yofewa (kuboola ndi mpeni kuti muone). Koperani, ikani mbale ya saladi. Onjezani anyezi, udzu winawake ndi parsley. Whisk ndi whisk wa mayonesi, buttermilk (kapena kirimu), madzi a mandimu ndi mpiru ndi zokoma. Thirani mchere wosakaniza ndi kugwedeza kangapo kuti mugwirizane. Mchere ndi tsabola kuti mulawe. Kuti muthetse kukoma kwa saladi, mukhoza kuwonjezera supuni ya marinade pickles ndi / kapena tomato ang'onoang'ono a chitumbuwa (kuwadula pakati). Kutumikira chilled. Zakudya zokwanira 1 Zakudya (1 mbale): 167 makilogalamu, 2 g mafuta (10% ya mafuta onse), 1 g mafuta odzaza, 35 g Zakudya, 3 g mapuloteni, 5 g mchere, 77 mg calcium, 1 mg chitsulo, 263 mg sodium .
Zakudya zothandiza: nthochi inagawanika (potumikira)
Tonse timakonda kudya zamchere, zokometsera zokometsera, masukiti amtima ndi pasitala m'Chitaliyana. Koma izi sizowonjezera kunena zabwino kwa chiwerengerocho! Ingosintha ndondomekoyi: m'malo mwa ayisikilimu, ikani yoti yogulisa mu mchere. Thirani zikondamoyo zapulosi ndi kuwala kwa apulo msuzi, ndi kuwaza pasitala ndi mafuta ochepa.
Sambani nthochiyi ndikuidula pakati pa magawo awiri. Ikani pa mbale, valani pamwamba pa mipira iwiri (1/4 chikho) ya yogurt yozizira - yomwe ili ndi vanila ndi strawberries. Lembani mafuta otsekemera osakaniza ndi kirimu (2 supuni). Fukani ndi mandimu wouma (1 tsp) ndi kukongoletsa 1 chitumbuwa chatsopano. Nthenda yamtengo wapatali pa kutumikira: 295 CAL, 5 g mafuta.
Kuwala kwa pesto msuzi (kwa 16 servings)
Ikani 2 cloves wa adyo. Onjezerani makapu awiri atsopano, 34 g tofu, 1/4 kapu yokazinga mkungudza, 1/4 chikho chaparmesan tchizi ndi 2 tbsp. l. mafuta a azitona. Sakanizani pulogalamu ya chakudya musanayambe kumwa zonona. Nyengo ndi mchere ndi tsabola. Onetsetsani, kugwedezeka kangapo, ndi zakumwa zozizira (kutulutsa "linvine"): 2 tbsp. l. pesto pa 1 mbale ya Zakudyazi. Zakudya Zakudya 1 gawo (2 supuni): 50 SCAL, 4 g mafuta.
Macaroni saladi m'njira yatsopano (8 servings)
Cook 340 g wa pasitala (mtundu wa "nyanga") kuchokera ku zonse. Ikani mu saladi, onjezerani tsabola wokoma (1/2 chikho) ndi parsley (supuni 1). Whisk pa 1/4 chikho otsika mafuta mayonesi ndi yogurt, 2 tbsp. l. makina a marinade, 1 tbsp. l. mpunga vinyo wosasa. Ndipo 1/2 tsp. Dijon mpiru. Thirani osakaniza pasitala, nyengo ndi mchere ndi tsabola. Chakudya chamagawo 1 gawo (1/4 chikho): 181 makilogalamu, 2 g mafuta.