Saladi ya pepper ndi mtedza, tchizi ndi mphesa
- 50 g la letesi
- 2 nkhaka, tsabola wofiira ndi wachikasu
- Magalamu 100 a walnuts, brynza ndi mphesa
- madzi a mandimu 1
- 2 cloves wa adyo
- Tebulo 4. supuni ya mafuta a maolivi
Kuphika:
Masamba a masamba amatsukidwa, zouma, kenako amathyoledwa mzidutswa tating'ono, kudula nkhaka mu magawo, tsabola zamkati - mphete, tchizi - cubes. Mtedza udzuke, mphesa zipatso kuti zikhale zosiyana ndi nthambi. Konzani msuzi: kuwaza adyo, kusakaniza ndi mandimu ndi mafuta, nyengo yoti mulawe. Zosakaniza zonse za saladi zosakaniza bwino ndi nyengo ndi msuzi wophika.
Kuphika nthawi: 20 min.
Mukhonza kutumikira 448 kcal
Mapuloteni - 10 magalamu, mafuta - magalamu 41, chakudya-magalamu 13
Tsabola ndi nkhuku
- Mankhwala 8 a tsabola wokoma
- 60 g mkate wa chotupitsa
- 30 g wa batala
- 200 g wa yophika nkhuku fillet
- 1 gulu la anyezi wobiriwira
- 200 g kanyumba tchizi
- 50 ml kirimu
- 1 yolk
- 1 clove wa adyo
- 30 gramu ya tchizi
- 100 ml msuzi
Kuphika:
Mkate umadulidwa mu cubes ndi mwachangu mu mafuta. Nkhuku ndi phwetekere zimadulidwanso mu cubes, kudula wobiriwira anyezi ndi adyo. Gwiritsani ntchito zowonongeka ndi zokometsera, kirimu ndi yolk, kusonkhezera ndi nyengo. 2. Dulani tsabola ndi kuchotsa nyemba ku nyemba. Tsabola ayenera kupakidwa ndi okonzeka misa, kutsanulira msuzi, kuwaza ndi grated tchizi ndi kuphika kwa mphindi 20 pa 180 °.
Kuphika nthawi: 60 min.
Mu 380 kcal imodzi
Mapuloteni - 20 g, mafuta - 25 magalamu, makilogalamu 16 magalamu
Kutsekemera kwa mkate ndi tsabola
4 servings
- 8 magawo asanu a mkate wa rye
- Pakani 1 ya tsabola wofiira ndi wachikasu
- 150 gramu ya tchizi
- 75 g ya batala
- 2 mazira ophika
- Tebulo 2. makuni a mtedza wa mtedza
- 2 cloves wa adyo
- 20 g wa parsley amadyera
Kuphika:
Ndi nyemba za tsabola zotsekemera zotsuka "lids", chotsani mbewu ndi seveni. Konzani mpanda. Mazira, walnuts, adyo ndi mafuta otsekemera, onjezani tchizi, masamba, kusakaniza bwino. Tsabola kusema wandiweyani mphete. Gawo lililonse la mkate liike mphete ya tsabola wofiira ndikudzaza ndi nyama yamchere. Kenaka, kanyani kakang'ono, onetsetsani tsabola ya tsabola wachikasu komanso mudzaze ndi nyama yamchere.
Kuphika nthawi: 20 min.
Mukhonza kutumikira 270 kcal
Mapuloteni - 32 magalamu, mafuta - 11 magalamu, makilogalamu 19 magalamu
Zikondamoyo zophikidwa ndi tsabola wokoma, saladi
- Masamba awiri a tsabola wokoma lalanje
- 80 g ufa
- mchere
- tsabola wa cayenne
- 150 ml mkaka
- Mazira 2
- 1 gulu la letesi masamba
- Ma tepi awiri. supuni masamba mafuta
- 125 g wa pie wa chiwindi
Kuphika:
Uzani ufa wosakaniza, mkaka, mazira, mchere wambiri ndi tsabola wa cayenne. Pa otentha masamba mafuta kuphika 4 woonda zikondamoyo, mwachangu iwo mbali zonse mpaka kuwala-golide mtundu. Saladi inadulidwa mu zokopa, zamkati za tsabola lokoma - cubes. Patsamba lililonse, tanizani nyemba zochepa za chiwindi, perekani saladi ndi tsabola wotsekemera, dulani phokoso.
Kuphika nthawi: 45 min.
Mukhonza kutumikira kcal 250
Mapuloteni - 11 g, mafuta -14 g, chakudya -19 g
Saladi "yochepa"
- 1 mutu wa kolifulawa
- Kaloti 2
- Pakani 1 ya tsabola wofiira, wobiriwira ndi wachikasu
- 1/2 tiyi. spoons shuga
- nthaka coriander, tsabola wakuda ndi paprika
- 1 gulu la katsabola
- madzi a mandimu 1
- Tebulo limodzi. supuni ya mafuta a maolivi
- kiranberi
Kuphika:
Dulani kabichi pa inflorescences ndi blanch kwa mphindi 3-4 mu madzi otentha mchere. Kaloti kabati pa lalikulu grater. Zigawo za tsabola wokoma kuti amasulire ku mbewu ndikudula mphete. Katsabola kophika. Muzilimbikitsa masamba. Konzekerani malo osungira mafuta. Menyani mafuta a azitona ndi madzi a mandimu, shuga ndi mchere wambiri. Kulawa, yikani pansi coriander, tsabola wakuda ndi paprika. Thirani saladi kuvala, kukoketsanso kachiwiri ndi kukongoletsa, ngati mukufuna, cranberries.
Kuphika nthawi: 20 min.
Mu gawo limodzi 210 kcal
Mapuloteni - 0 g, mafuta - 10 g, chakudya - magalamu 23
Saladi nyemba ndi kaloti ku Korea
- Nkhosa imodzi yokha ya nyemba zam'chitini
- Mazira 2
- 1 anyezi wofiira
- Pakani 1 ya tsabola, tsabola wobiriwira ndi wobiriwira
- 20 g wa parsley amadyera
- 100 g kaloti ku Korea
- Tebulo 3. supuni ya mafuta a maolivi
- 1/2 madzi a mandimu
- tsabola wakuda wakuda
- mchere
Kuphika:
Mazira wiritsani mwamphamvu (Mphindi 10), ozizira pansi pa madzi ozizira, pezani chipolopolo ndi kudula mu magawo. Anyezi kudula mu zoonda mphete, ndi zamkati lokoma tsabola ndi chili - udzu. Sungani parsley. Nyemba zam'chitini zingakhoze kuponyedwa mu colander ndi kuloledwa kukhetsa. Kaloti ku Korea amafinyani pang'ono ndi kuchepetsa. Zosakaniza zokonzeka kwa mchere, tsabola ndi pang'ono kusakaniza. Sakanizani mafuta a azitona ndi madzi a mandimu ndipo musamangomenya. Msuziwu umasambitsa saladi.
Kuphika nthawi: 40 min.
Mu gawo limodzi 190 mpaka nyansi
Mapuloteni -12 g, mafuta-8 g, Zakudya -11 g
Saladi ku nyemba zobiriwira
- 200 g ya nyemba
- 400 g wa nkhumba
- Tebulo limodzi. supuni ya mafuta
- masamba angapo a radicchio saladi ndi frisi
- 4 zovuta zophika mazira
- Anyezi 2
- Gulu la parsley
- 100 ml wa masamba msuzi
- 50 ml ya viniga
- 1 shuga wambiri
- Tebulo 2. supuni ya mafuta a maolivi
Kuphika:
Nyama yamchere ndi tsabola, perekani nthawi kuti zilowerere (30 min). Kenaka sungani batala mu frying poto, mopepuka mwachangu nyama kuchokera kumbali zonse, ikani pa teyala yophika ndi kuphika mu uvuni (10 mphindi 180 °). Konzekerani malo osungira mafuta. Anyezi ndi parsley amadyera kuwaza, sakanizani msuzi ndi mafuta. Nyengo ndi vinyo wosasa, mchere ndi tsabola kuti mulawe. Nyemba ziritsani mu madzi otentha amchere (15 min), kenako mutaya mu colander. Masamba a saladi amadula muzing'amba kapena zidutswa. Saladi ndi nyemba zimangowonongeka kuti zizitumikira mbale. Dulani nyama kudula nsalu zochepa ndikuyika saladi. Mazira ayenera kuthiridwa pang'onopang'ono ndi kudula kumalo. Thirani chovala chokonzekera, chokongoletsera ndi mazira oyambira ndikusiya mbale kuti zilowerere bwino (20-30 min).
Kuphika nthawi: 25 min.
Mukhonza kutumikira 375 kcal
Mapuloteni - 33 magalamu, mafuta - 25 magalamu, chakudya - magalamu 4
Chilankhulo chokhala ndi nandolo wobiriwira
4 servings
- Lilime 1 la ng'ombe
- Karoti 1
- 1 mizu ya parsley
- Anyezi 1
- 100 g zoumba
- Tebulo limodzi. supuni ya ufa
- Tebulo 2. supuni batala
- 1/2 madzi a mandimu
- Mphika 1 wa nandolo wobiriwira
Kuphika:
Lilime liphikidwa ndi mizu ndi anyezi (maola 2-3), ndiye kuthirira madzi ozizira ndikupukuta khungu. Msuzi msuzi. Zoumba kuti zithetsedwe. Pa theka la batala kuti ukhale mwachangu, oyambitsa, ufa wonyezimira-golide, kutsanulira pafupifupi 1/2 chikho cha msuzi, kuwonjezera zoumba ndi kuphika kwa mphindi zisanu. Mchere kuti ulawe. Kuwonjezera nthawi zonse, yikani mafuta otsala ndi madzi a mandimu. Nandolo yotentha ndi kudzaza. Dulani lilime mu magawo, ikani pa mbale ndi nandolo. Msuzi ndi zoumba zinkatumikira mosiyana.
Kuphika nthawi: 40 min.
Mukhonza kutumikira 570 kcal
Mapuloteni - 40 magalamu, mafuta - 20 magalamu, chakudya-magalamu 17
Chotukuka cha zamasamba
4 servings
- 250 g mphodza zofiira
- mchere
- 100 g wa anyezi wobiriwira
- 20 g wa ginger
- 2 zikopa
- 100 g zikondamoyo
- tsabola wakuda wakuda
- Pakani 1 ya tsabola
- madzi a 1 laimu
- Tebulo 2. supuni za soya msuzi
- Tebulo 6. spoons wa masamba mafuta
- 2 nkhaka
Kuphika:
Konzani saladi. Nkhaka kudula mu magawo. Tsabola wa tsabola ndi tizilombo tating'onoting'ono tizilombo tokha. Sakanizani nkhaka, chili ndi theka la anyezi wobiriwira. Nyengo ndi msuzi wa soya, madzi a mandimu ndi tebulo 2. spoons wa masamba mafuta. Mphuno kuti muyese ndi kuyiritsa (10 min), ndiye, kuthira madzi, kupaka. Sakanizani ginger pansi, anyezi wobiriwira otsala, yolks ndi mabisiketi. Nyengo kuti mulawe, sungani nkhuni zing'onozing'ono ndikuzizira mwachangu mafuta otsala. Kutumikira ndi saladi.
Kuphika nthawi: 40 min.
Mu utumiki umodzi, 490 kcal
Mapuloteni - 20 g, mafuta - 18 g, Zakudya - 36 g
Saladi ya nyemba ndi nkhuku
8 servings
- Nkhosa imodzi yokha ya nyemba zam'chitini
- 300 g nkhuku fillet
- Kabuku kakang'ono ka Chinese kabichi
- 300 g wa nkhaka
- 300 g wa tomato
- Mazira 3
- 250 g ya mayonesi
- Nkhaka 1
- masamba kuti azikongoletsera
- mchere kuti mulawe
Kuphika:
Nkhuku zophika zimatentha ndi kuzizira. Sungani manja pa utoto kutalika kwa masentimita 4-6. Pekin kabichi kuwaza mapepala owonda. Dulani tomato mu halves, chotsani nsonga za pedicels, kudula thupi mu cubes lalikulu. Mazira wiritsani molimba (10 min), ozizira ndi kuchotsa chipolopolocho. Ndiye kabati pa lalikulu grater. Nkhaka, popanda kuyang'ana, kudula ang'onoang'ono cubes. Onjezerani zitsulo zonse, onjezerani nyemba popanda madzi, nyengo ndi mayonesi, mopepuka mchere komanso kusakaniza. Lolani kuti zilowerere kwa mphindi 15-20 ndikupita ku tebulo, kukongoletsa okonzekera saladi ndi tsamba lobiriwira ndi zidutswa za nkhaka.
Kuphika nthawi: 15 min.
Mukhonza kutumikira kcal 250
Mapuloteni - 24 g, mafuta - 20 g,
Kwa mbuye wa cholembera
- Nyemba zobiriwira ndi nyemba zobiriwira
Pofuna kuteteza mtundu wa ndiwo zamasamba, amafunika kuphika m'madzi otentha kwambiri. Madzi sadzakhala ndi nthawi yoti azizizira poika masamba, ngati akuphika m'magawo ang'onoang'ono. Masamba obiriwira otentha amawalimbikitsa mu zosakaniza 1-2 supuni ya madzi otentha ndi batala.
- Nyemba zazikulu zoyera
Kuti mukhale chokoma kwambiri, muyenera kukonzekera monga chonchi: kutsanulira nyemba ndi madzi (mu chiŵerengero cha 1: 3), mubweretse ku chithupsa, chotsani kutentha ndikupita kwa maola 2-3. Kenaka pewani nyemba zowonongeka pa pepala lakuda, zomwe zikadzatuluka zimachotsedwa mosavuta. Nyemba zoterezi zikhoza kuphikidwa mu mphindi 15 zokha.
- Timaphika mphodza
Zilonda zonse zofiira ndi zoyera ziyenera kusankhidwa musanaphike: pakati pa mbewu nthawi zambiri amabwera miyala. Ndiye mphodza yophika kwa mphindi 20 m'madzi (magalasi awiri a madzi pa 1 chikho cha mankhwala).
Msuzi wa masamba
- 1 anyezi wofiira
- 1/2 madzi a mandimu
- 2 cloves wa adyo
- 30 magalamu a hering'i ndi katsabola
- 300 g mwatsopano nkhaka
- 150 g ya chimanga cha zamzitini
- Miolivi 20 popanda maenje
- 50 gm ya feta feta
- 4 tomato
- Tebulo 3. supuni ya mafuta a maolivi
- mchere
- tsabola woyera woyera
Kuphika:
Anyezi adulidwe mu mphete zoonda, kuwaza ndi mandimu ndikupita kwa mphindi zisanu ndi zisanu ndi ziwiri. Garlic tiyeni kudzera mu makina osindikiza, kudula masamba bwino. Feta inadulidwa mu cubes, tomato ndi nkhaka - mabwalo. Zosakaniza zonsezi zimaphatikizidwa ndi chimanga ndi azitona. Mchere ndi tsabola kuti mulawe, kuthira mafuta ndi kusakaniza.
Kuphika nthawi: 15 min.
Mukutumikira kumodzi, kalisiti 156
Mapuloteni - 12 g, mafuta - 7 g, Zakudya - 11 g
Saladi ndi msuzi wa msuzi
- 1 mutu wa saladi wobiriwira
- 4 tomato
- Karoti 1
- 1 mizu ya parsley
- Nkhaka 1
- Anyezi 1
- Magawo 4 a mkate wa chotupitsa
- Supuni 1 ya supuni. supuni ya mafuta
- Tebulo 2. supuni ya vinyo wosasa
- Tebulo 6. spoons wa masamba mafuta
- Supuni 1 ya supuni. mpiru wa mpiru
- mchere
- tsabola
Kuphika:
Dulani mkatewo kuti ukhale wodula komanso mwachangu mu mafuta (5 minutes). Karoti ndi parsley shredded ndi woonda udzu, nkhaka ndi tomato - mabwalo, anyezi - mphete. Siyani letesi muzidutswa tating'ono ting'ono. Zosakaniza zonse. Mavitamini akupera ndi mpiru. Pitirizani kugaya, kutsanulira vinyo wosasa. Mchere, tsabola ndi nyengo ya saladi ndi chifukwa cha msuzi. Kufalitsa pa mbale ndikuwaza ndi croutons.
Kuphika nthawi: 30 min.
Mu gawo limodzi 240 kcal
Mapuloteni - 33 g, mafuta - 15 g, chakudya - 27 g