Nkhuku ndi msuzi wa mpiru
4 servings
Kukonzekera: Mphindi 7
Kukonzekera ndi mankhwala: Mphindi 13
2 tbsp. supuni za ufa; 1/4 wa supuni yamchere; 1/4 tsani tsabola watsopano; 4 nkhuku zotsalira popanda khungu ndi mafupa (pafupifupi 450 g); 1 - 1 chikho cha msuzi wa nkhuku wosatsutsika; 1/4 chikho cha vinyo woyera; 1 tbsp. supuni ya mpiru; 2 tbsp. makapu a maolivi; 2 tbsp. makapu odulidwa anyezi; 2 tbsp. makapu a basil odulidwa; 4 magawo 4 a mkate wouma.
Sakanizani ufa, mchere ndi tsabola pamodzi mu mbale yosaya. Lembani mzere pang'ono mu chisakanizo ichi; Musataye ufa wotsala. Mu mbale, sakanizani 1 chikho cha msuzi, vinyo ndi mpiru; khalani pambali. Sakanizani 1 tbsp. Sakani mafuta mu poto lalikulu pamatentha (mafuta asayambe kusuta). Ikani nyama mu frying poto, kuchepetsa moto kwa sing'anga ndi mwachangu mpaka golide kwa mphindi 2 kumbali iliyonse. Ikani nyama pa mbale. Thirani supuni yotsalayo ya mafuta mu poto yamoto. Ikani shallots ndi kuthamanga pa sing'anga kutentha kwa masekondi 30 - mpaka anyezi ndi bulauni. Onjezani ufa, kusakaniza ndi kuphika kwa masekondi 30. Thirani mu vinyo osanganikirana ndi kubweretsa msuzi kuwira pa kutentha kwakukulu. Ikani nyamayi mu poto yophika ndi kuthira mmenemo madzi akutuluka kuchokera ku nyama. Pezani kutentha kwa sing'anga, kuphimba ndi kuimirira kwa mphindi ziwiri mbali iliyonse - mpaka nkhuku yophika. Ngati msuzi uli wandiweyani, sungani ndi gawo limodzi lokha la galasi la msuzi. Onjezerani basil. Dulani mbale 4 ndipo muzidya ndi mkate wa ku Italiya. Zakudya zamtundu uliwonse (1 mg, 1/4 kapu msuzi): 223 kcal, 8 g mafuta (34% kcal), 1 g mafuta odzaza, 5 g chakudya, 28 g mapuloteni, 1 g fiber, 24 mg calcium, 1 mg chitsulo, 442 mg wa sodium. Rasstolkite otsala otsalira ndi mbatata yosakanizidwa, kuwonjezera madzi pang'ono, ndi kufungatira mu mawonekedwe a ayezi. Onjezerani makompyuta a basil wachisanu kuti mupatse supu ndi masupu.
Pasita pasta
Chifukwa cha kirimu wowawasa, mkaka wosakanizidwa wosakoma ndi Cheddar tchizi, imodzi yogwiritsira ntchito tchizi macaroni ndi gwero labwino kwambiri la calcium, ndipo imakupatsani pafupifupi theka la ndalama zake za tsiku ndi tsiku.
4 servings
Kukonzekera: Mphindi 10-15
Kukonzekera ndi mankhwala: 20-25 Mphindi
340 magalamu a pasitala osiyanasiyana "Rozhki"; 1/3 chikho cha kirimu wowawasa ndi kuchepetsedwa kwa mafuta; 1 ikhoza (420 g) ya tomato zamchere, kusema cubes (popanda madzi); 1 akhoza (360 ml) mkaka wosakanizidwa wopanda mafuta kapena 1 lita imodzi ya mkaka wonyezimira; 115 g (1 galasi) ya tchizi osadulidwa "Cheddar"; Masipuniketi awiri a mpiru wa Dijon; 1/2 tsp tsabola wakuda; 1/8 tsp ya nthaka nutmeg; 2 tbsp. makapu a mkate; 2 tbsp. spoonful wa grated tchizi "Parmesan".
Preheat uvuni ku 175 ° C. Ikani pasitala molingana ndi malangizo pa phukusi. Sungani madzi, mutenge 1/3 kapu ya madzi, ndi kusamutsa phala mu mbale yaikulu. Ngakhale pasitala ikadali yotentha, onjezerani kirimu wowawasa, madzi a pasitala ndi tomato. Ikani pambali. Kutenthetsa mkaka mu sing'anga phukusi pazing'anga zapakati mpaka utayamba kuphulika pang'ono pamphepete. Onjezani tchizi, mpiru, tsabola ndi nutmeg ndipo pang'onopang'ono wiritsani, kuyambitsa nthawi zonse, mpaka tchizi usungunuke. Ikani tchizi kusakaniza pasitala ndikuyiyika mu kapu (zotsatirazi zosakaniza ndizowonjezera madzi, koma zimayaka mu uvuni). Sakanizani mkate wa "breadmes" ndi "Parmesan" ndikuwaza ndi osakaniza. Kuphika, popanda kuphimba, kwa mphindi 20-25 - mpaka pasitala ili ndi utoto wofiirira wa golidi. Zakudya zamtundu uliwonse (mavitamini 2): 484 kcal, 7 g mafuta (12% kcal), 3 g mafuta odzola, 79 g chakudya, 28 g mapuloteni, 4 g fiber, 466 mg calcium, 3 mg chitsulo, 464 mg sodium.
Casserole ndi Turkey ndi mbatata yosenda
Mukasintha nyama yamtambo ndi chifuwa, "mudula" mbale iyi kwa makilogalamu 100.
4 servings
Kukonzekera: Mphindi 15
Kukonzekera ndi mankhwala: Mphindi 15
Supuni 4 za maolivi; 1/2 chikho chodulidwa anyezi; Kaloti 2 odulidwa; 2 mapesi akudulidwa; 2 amafinyidwa cloves; 450 g kudyetsa nyama kuchokera pachifuwa cha Turkey; Supuni 1 ya thyme youma; Supuni 1 yowuma oregano; 1/4 tsp tsabola wakuda; Mphika 1 (800 g) wa tomato; 3 mbatata zazikulu kapena 4 zowonjezera (pafupifupi 450 g), zophimbidwa ndi kudula zidutswa 5 cm mu kukula; 1/4 kapu ya mafuta obiriwira; 2 tbsp. makapu a mkaka wambiri; 2 anyezi wobiriwira atsekedwa.
Chotsani uvuni ku 200 ° C. Mu poto yowonjezera yaikulu, tanizani supuni 2 za mafuta pa batala (ngati mulibe poto yowonjezera pafupifupi 30 cm), mugwiritsireni ntchito supu yaikulu yomwe zimapangidwira zonse). Onjezani anyezi, kaloti, udzu winawake ndi adyo komanso mwachangu kwa mphindi zitatu - mpaka ndiwo zamasamba. Ikani ndiwo zamasamba kunja kwa frying poto ndikuika pambali. Mu poto lomwelo, tenthetsani masupuni awiri otsala a mafuta pa chisanu chofiira. Onjezani Turkey ndi mwachangu mpaka golide wofiira, kumasula mince panthawi yozizira, kwa mphindi 3-5. Onjezani thyme, oregano ndi tsabola ndikusakaniza bwino. Onjezerani masamba okazinga ndi tomato ku frying poto ndikubweretsa ku chithupsa. Pezani kutentha ndi kuzizira pa moto wochepa kwa mphindi zisanu - mpaka madzi asungunuke ndipo msuzi umakula. Pakalipano, ikani mbatata mu kapu yayikulu ndikutsanulira madzi. Ikani saucepan pa moto wamphamvu ndi kubweretsa kwa chithupsa. Kuphika kwa mphindi 8 mpaka mbatata ikhale yofewa (mungathe kuigwiritsa ntchito poyikamo ndi mphanda). Sambani madzi ndikuphwanya mbatata mu saucepan mpaka puree, kuwonjezera kirimu wowawasa ndi mkaka. Nyengo ndi tsabola wakuda kuti mulawe. Onjezerani anyezi wobiriwira ndi kusakaniza (mbatata yosenda ayenera kukhala ya madzi pang'ono kuti ikhale yosakaniza nyama yambiri, ngati mbatata yosakaniza siyikwanira, yonjezerani mkaka pang'ono). Sungani nyama yosakaniza ndi mbale yakuya, yopanda kutentha ndi masentimita 23 kapena masentimita osaya. Phulani pamwambapo ndi supuni mu Turkey ndikunyamulira mashed layer. Ikani casserole pa tebulo yophika (ngati pamagazi amagazidwe) ndi kuphika kwa mphindi 12 mpaka 15, kapena mpaka mbatata ikuphimba ndi kutumphuka kwa golide ndi golide. Zakudya zamtundu uliwonse zomwe zimatumikiridwa: 370 kcal, 8 g mafuta (19% kcal), 2 g mafuta odzaza, 47 g chakudya, 33 g mapuloteni, 7 g fiber, 297 mg calcium, 6 mg chitsulo, 426 mg sodium.
Chikuku supu ndi anyezi dumplings
Msuzi uwu mukulinganiza ndi ngati mphodza; kuwonjezera saladi wobiriwira, mudzapeza chakudya chamadzulo kapena chakudya chamadzulo.
Malo 4
Kukonzekera: 5-10 Mphindi
Kukonzekera ndi mankhwala: 18-22 Mphindi
Supuni 2 za mafuta a maolivi kapena mafuta ena a masamba; 1/2 chikho chodulidwa anyezi; Tsabola wotsamba 1; 1 chikho cha kaloti zodulidwa; 2 cloves wa extruded adyo; 450 g ya nkhuku yopanda chikopa ndi mafupa, kudula zidutswa 2.5 masentimita kukula; 2 Bay masamba; Supuni 1 ya thyme youma; 1/4 tsp tsabola wakuda; 1/4 Tsp ya msuzi, 4 makapu osatsuka nkhuku; 1 chikho cha nandolo wobiriwira; 2 tbsp. spoons akanadulidwa mwatsopano parsley
Dumplings
1 chikho cha ufa; Supuni 1 ya ufa wophika; 1 tbsp. supuni ya batala wosasinthika; 1/2 kapu mkaka wamafuta; 2 tbsp. spoons odulidwa anyezi.
Mu thumba lalikulu lolemera lachikopa ndi chophimba chodonthe, kutentha mafuta pa sing'anga kutentha. Onjezani anyezi, paprika, kaloti ndi adyo komanso mwachangu kwa mphindi ziwiri. Onjezerani mawere a nkhuku ndi mpata kwa mphindi zisanu - kufikira ataphimbidwa ndi bulauni kumbali zonse. Onetsani tsamba la bay, thyme, tsabola ndi masewera ndikusakaniza bwino. Onjezani msuzi wa nkhuku ndi kubweretsa kwa chithupsa. Pezani kutentha kwa sing'anga ndikuphika kwa mphindi zisanu. Pakalipano, mu mbale yosambira, sakanizani ufa ndi kuphika ufa. Pogwiritsa ntchito mphanda, sakanizani ufa ndi mafuta kuti musakaniza kusakaniza. Onjezerani mkaka ndi kusakaniza kusakaniza bwino. Onjezani anyezi ndi kusakaniza. Onjezani nandolo ku supu ndikubwezeretsanso. Pogwiritsa ntchito supuni yaikulu, thani msuzi 8 dumplings mu mawonekedwe a mipira. Phizani ndi kuphika kutentha kwa mphindi 8 mpaka 10 pansi pa chivindikiro, mpaka zophika ndi zofewa (ziyenera kukhala zolimba kukhudza). Chotsani msuzi pamoto ndikuchotsani masamba a laurel. Thirani supu ndi dumplings pa mbale ndi kuwaza atsopano parsley. Zakudya zamtundu uliwonse (potengera 1 chikho, 2 dumplings): 346 kcal, 8 g mafuta (21% kcal), 3 g mafuta okwanira, 39 g Zakudya, 28 g mapuloteni, 5 g ma fiber, 185 mg calcium, 4 mg chitsulo, 690 mg wa sodium.
Chikuku cha nkhuku ndi adyo
Sakanizani makapu 4 a nkhuku msuzi wophikidwa ndi adyo wophika, 2 makapu odulidwa nkhuku yophika nyama ndi chikho chimodzi cha masamba alionse; kuphika kutentha pang'ono kwa mphindi 10. Zokongoletsa ndi odulidwa atsopano parsley. Mapemphero: 4. Mukhonza kutumikira: 104 kcal, 2 g mafuta.
Pizza ndi pesto ndi sipinachi msuzi
Patsani ufa wokwana 450 g wa pizza wofiira (kapena thawed) mu ufa wa masentimita 40 ndikuuika pa pepala lophika; khala pa chikho cha 1/3 cha ufa wa msuzi womaliza wa pesto kuchokera ku basil ndi kufalikira pamwamba pa nkhope yonse; pamwamba ndi 280 g ya sipinachi yokhala ndi thawed ndi yowuma komanso 1/2 chikho chodulidwa Mozzarella tchizi cha mafuta omwe ali pakati. Kuphika pa 230 C kwa mphindi 8-10 mpaka tchizi usungunuke ndipo pamphepete mwa pizza mdima. Mapemphero: 4. Mukhonza kutumikira: 473 kcal, 16 g mafuta.