Zisindikizo kumidzi
Pa masamba a saladi, owazidwa ndi makangaza.
Kwa 4 servings a recipe:
- 500 g wa zamkati zamkati
- mchere wothira
- mchere
- Maapulo awiri
- msuzi ndi peel mandimu ya 1/2
- sinamoni
- Tebulo 4. supuni masamba mafuta
- Tebulo limodzi. supuni ya ufa
- 100 ml ya vinyo wofiira wouma
Kukonzekera:
1. Sakani nyama ndi mchere ndi nutmeg. Dulani maapulo mu magawo ndikuchotsani pachimake ndi mbewu. Gawo la maapulo akuwaza ndi mandimu ndikuwaza ndi zest. Pangani mabowo mu nyama, mthunzi wamphongo ndi maapulo, kuwaza ndi sinamoni ndi kutsanulira theka la mafuta a masamba. Kuphika kwa mphindi 30-40 pa 180 °. 2. Kenako, perekani nyama ndi ufa, kuwaza mafuta otsala ndikutsanulira vinyo mu nkhungu. Bika maminiti 30.
Kuphika nthawi: 90 min.
Mu kachipangizo kamodzi kokwana 360
Mapuloteni - 26 g, mafuta - 23 magalamu, chakudya - 10 magalamu
Msuzi ndi stuffing
Mu "thumba" - fungani ndi mazira ndi breadcrumbs.
Kwa 4 servings a recipe:
- 500 g ng'ombe yamphongo
- Tebulo 2. supuni batala
- 200 g mapira
- Gulu la parsley
- zinyenyeswazi za mkate
- mandimu yowonjezera 1/2
- Mazira 2
- mchere
- tsabola wakuda wakuda
Kukonzekera:
- Bowa kudula mu magawo ndi mwachangu mu mafuta. Sungani parsley. Mazira amamenyedwa, osakaniza ndi breadcrumbs, parsley, mandimu ndi mandimu. Nyengo ndi kudzazidwa, m'mphepete mwa zokopa zamano. Kuphika kwa mphindi 40 pa 180 °, nthawi zonse kutsanulira nyama ndi chifukwa cha madzi.
Kuphika nthawi: 40 min.
Mukhonza kutumikira 459 kcal
Mapuloteni - 31 g, mafuta - 32 g, chakudya - 11 magalamu
Chotupa chimatuluka ndi bowa
Kutsekedwa mu vinyo ndi prunes.
Kwa 6 servings ya recipe:
- 500 g wa zamkati zamkati
- 300 g wa maluwa
- 250 g wa vinyo woyera wouma
- Anyezi 2
- 200 g wa nyama yokomedwa
- Tebulo 2. makapu a tirigu
- Ma PC 6. prunes
- makina 6 walnuts
- 50 g mafuta a maolivi
Kukonzekera:
1. Mphepete ndi theka la anyezi adadulidwa mu tiyi tating'ono ting'onoting'ono, mafuta a maolivi (10 min). Nyengo kuti mulawe. 2. Dulani nyama mu magawo onse ndi kukhumudwitsa. 3. Anyezi otsala kuti apere, kusakaniza nyama yodulidwa ndi mikate ya mkate. Dulani zidutswa za nyama ndi kuvala ndi supuni ya bowa ndi nyama yophika. Nyama imayendetsedwa mumachubu ndikumangirizidwa ndi ulusi kapena kumangirizidwa ndi skewers. 4. Ikani ma rolls mu chokopa, onjezerani vinyo, onjezerani ma prunes ndi mtedza. Bweretsani ku chithupsa ndikuimiritsani pansi pa chivindikiro kutentha kwakukulu kwa mphindi 30.
Nthawi yophika chakudya: 45 min.
Mu gulu limodzi la 333 kcal
Mapuloteni - 28 magalamu, mafuta - 17 magalamu, chakudya-magalamu 13
Kournik
kudzazidwa kungasinthidwe.
Kwa 8 servings a recipe:
- 500 g chotupitsa yisiti mtanda
- 100 g ufa
- 1 chikho cha mkaka
- Mazira 2
- Tebulo 2. supuni masamba mafuta
- mchere
- 800 g nkhuku fillet
- 100 g ya batala
Kukonzekera:
1. Mazira akukwapulidwa ndi mkaka, ufa ndi mchere. Pa masamba mafuta kuphika wosakhwima zikondamoyo. Dulani nyembazo ndi kuzizira mwa mafuta (10 minutes). 2. Dulani zikondamoyo ziwiri za yisiti, imodzi - kukula kwa chiwombankhanga, chimzake - kawiri. 3. Pa keke yaing'ono yoika, kusinthanitsa, zikondamoyo ndi nkhuku kudzaza. Pamwamba ndi mkate wawukulu. Lembani m'mphepete, pirani kangapo ndi mphanda. Kuphika kwa mphindi 45 pa 200 °.
Kuphika nthawi: 80 min.
Mu gawo limodzi 562 kcal
Mapuloteni - 34 g, mafuta - 19 g, chakudya - 64 g
Casserole ndi nkhuku, nyama ndi bowa
Kwa 8 servings a recipe:
- 300 g nkhuku fillet, ham, anyezi ndi masamba
- 50 g wa batala
- Tebulo 6. supuni za ufa
- 500 ml mkaka
- 150 g tchizi
- Masamba 8 a lasagna
Kukonzekera:
1. Gwirani bowa ndi bowa, sungani mu tebulo limodzi, supuni ya batala (10 min). Ikani mphika (15 minutes) ndi kudula zidutswa ting'onoting'ono. Nkhuku ndi ham zimasakanizidwa ndi bowa, mwachangu, oyambitsa, 3 min. Gwirani tchizi pa grater yabwino. 2. Konzani msuzi. Ikani ufa, oyambitsa, pa mafuta otsala (3 min). Gwiritsani mkaka, kuphika kwa mphindi zitatu. Sakanizani nkhuku ndi bowa ndi theka la msuzi ndi theka la tchizi, gwirani. Wiritsani mbale za lasagna (7 min). Ikani chikwangwani pa mbale iliyonse, yekeni ndi chubu. Ikani mu nkhungu, tsanulirani msuzi wotsalira ndikuwaza ndi otsala tchizi. Kuphika kwa mphindi 10 pa 200 °.
Kuphika nthawi: 40 min.
Mu 395 kcal akutumikira
Mapuloteni - 28 g, mafuta - 22 magalamu, chakudya - 21 magalamu
Frozen nkhuku fillet
Pansi pa "malaya" a ham, tsabola wokoma ndi tchizi.
Kwa 4 servings a recipe:
- 2 nkhuku zazikulu za nkhuku
- 1 nutmeg
- Tebulo 2. supuni masamba mafuta
- Mankhwala awiri a tsabola wofiira wofiira
- 150 magalamu a nyama yophika
- 70 g ya mayonesi
- 200 g ya tchizi cholimba
- 20 g wa anyezi wobiriwira
- tsabola wakuda wakuda
- mchere kuti mulawe
Kukonzekera:
1. Thirani tsabola wokoma mu mphete, tumizani tchizi pa grater yaikulu. Hamu adulidwe makanda ang'onoang'ono ndikusakaniza mayonesi. Dulani anyezi wobiriwira kuti muphwanye. 2. Chotsani mcherewo mopepuka, sungani ndi mchere, tsabola wakuda wakuda ndi nutmeg. Mwachangu mu mafuta a masamba (mphindi 4 mbali iliyonse). 3. Ikani chikhomocho mu nkhungu, yanizani nyama ndi mayonesi pamwamba, yikani tsabola wokoma ndi kuwaza ndi tchizi. Kutumikira ndi zobiriwira anyezi.
Kuphika nthawi: 40 min.
Mu utumiki umodzi, 607 kcal
Mapuloteni - 46 magalamu, mafuta - 45 magalamu, chakudya - magalamu asanu
Nkhuku mu vinyo
Ndi tomato, tsabola wokoma ndi azitona.
Kwa 8 servings a recipe:
- 8 nkhuku miyendo
- Tebulo 4. supuni ya mafuta a maolivi
- madzi a mandimu 1
- tsabola wakuda wakuda
- basil wouma
- paprika
- ufa wowonjezera
- Mankhwala atatu a tsabola wokoma
- Anyezi 2
- 3 cloves wa adyo
- Poto 1 (750ml) ya tomato mu madzi ake
- 50 g wa azitona zakulungama
- 125 ml ya vinyo wofiira
Kukonzekera:
- Sakanizani mafuta a azitona, madzi a mandimu, tsabola wakuda, paprika, basil ndi curry. Ndi zakumwa zosakaniza, tsanulirani miyendo ya nkhuku, kuphika kwa mphindi 15 mu uvuni pa 200 °. 2. Pulogalamu ya tsabola wokoma tsabola mudulidwe mu cubes, anyezi, adyo ndi tomato kuti azipera. Onjezerani maolivi kwa colander ndi kulola madzi kukhetsa. 3. Zosakaniza zokhazokha zowonetsera miyendo ya nkhuku. Thirani vinyo, nyengo kuti mulawe ndi kuphika kwa mphindi 30.
Kuphika nthawi: 25 min.
Mukhonza 323 kcal
Mapuloteni - 16 g, mafuta - 25 g, chakudya - 8 g
Chicken fillet mu bacon
Kwa 4 servings a recipe:
- 4 nkhuku zophika
- mchere
- tsabola wakuda wakuda
- 4 magawo 4 a nyama yankhumba
- Tebulo 2. supuni masamba mafuta
- 400 g wa tomato yamatcheri
- 1 clove wa adyo
- 100 ml kirimu kapena mkaka
- 200 g ya tchizi cholimba
Kukonzekera:
- Ikani mchere ndi tsabola. Manga aliyense chidutswa cha nyama yankhumba, mbozi ndi skewers. Kutenthetsa mafuta a masamba mu poto yowonongeka ndi kuthamanga ma fillets kwa mphindi zitatu mbali iliyonse. Scoops achotseni. 2. Kabati ya tchizi pa grater yabwino. Kutentha kotentha komanso kuphatikiza ndi tchizi, kusokoneza. Dulani tomato mu halves, chotsani zotsalira za pedicels. Dulani adyo clove pakati. 3. Maonekedwe otentha omwe amathira mafuta adyo, kutsanulira theka la msuzi wa tchizi, ikani bere mu bacon ndi tomato, kutsanulira msuzi wotsalira. Nyengo ndi mchere komanso tsabola watsopano wakuda kuti mulawe. Kuphika mu uvuni kwa mphindi 20 pa 180 °.
Kuphika nthawi: 15 min.
Mu 753 kcal
Mapuloteni - 50 g, mafuta - 58 g, chakudya - 6 g
Mbatata yokazinga
Mlimi ndi tsabola wokoma.
- 300 g atsopano m'minda
- Pakani 1 ya tsabola wofiira wofiira
- Tebulo 4. supuni masamba mafuta
- 2 mababu osakanikirana
- 1 karoti
- 700 g wa mbatata
- 140 g ya tchizi wothira
- 1/2 gulu la katsabola
- mchere
- tsabola wakuda wakuda
Kukonzekera:
1. Mphepete kuti apange ndi kudula mu magawo ang'onoang'ono. Anyezi peeled ndi kudula theka mphete, kaloti - woonda udzu. 2. Tsukani tsabola wokoma tsabola, tulani nyemba, tulani nyemba ndi nyemba septa, mudulidwe m'magulu ang'onoang'ono. 3. Yambani matebulo awiri. supuni masamba mafuta ndi mwachangu pa moto wochepa, oyambitsa, anyezi ndi kaloti (5 minutes). 4. Onjezerani bowa ndi tsabola wokoma, mwachangu maminiti 15. Kenaka nyengo ndi mchere ndi tsabola wakuda wakuda pansi kuti mulawe. 5. Peel mbatata ndi kudula mu magawo akulu. 6. Pakani poto, onetsetsani mafuta otsala, kuika mbatata, kuyambitsa ndi mwachangu kwa mphindi 10. Onjezerani bowa ndi masamba ndi mwachangu zonse pamodzi kwa mphindi zisanu. 7. Chodulidwa tchizi kudula mutizidutswa tating'ono ting'ono, tiyanila masamba ndi bowa ndi "kuzunzidwa" pansi pa chivindikiro kwa mphindi zisanu. 8. Katsabola kutuluka. Lembani ndi masamba obiriwira okonzeka kudya.
Kuphika nthawi: 80 min.
Mu utumiki umodzi, 496 kcal
Mapuloteni - 17 g, mafuta - 31 magalamu, chakudya - magalamu 41
Spaghetti ndi kirimu msuzi
- Mpweya wa magalamu 400 (ukhoza kuzizira)
- Anyezi 2
- 2 cloves wa adyo
- 20 g wa basil masamba
- 400 g ya spaghetti
- Tebulo 2. supuni ya mafuta a maolivi
- 150 ml kirimu
- 80 magalamu a grated tchizi wolimba
- zonunkhira
- madzi 2 mandimu
Kukonzekera:
- Bowa wiritsani madzi okwanira 1 litre (15 minutes). Kenaka ponyani mu colander, kusonkhanitsa msuzi msuzi mu chosiyana chotengera. 2. Idyani anyezi ndi adyo. Masamba ochepa a basil kuti apatuke kuti apange zokongoletsera, zotsalira zokhala pansi. 3. Spaghetti wiritsani 4-5 malita a madzi amchere (pafupifupi mphindi khumi), atayidwa mu colander ndipo mulole madzi amwe. 4. Anyezi ophikidwa ndi adyo, oyambitsa, mu mafuta (3 minutes). Onjezerani bowa ndi mwachangu kwa mphindi zisanu. Mchere ndi tsabola kuti mulawe. 5. Thirani madzi a mandimu, bowa msuzi, zonona, onjezerani bowa ndi anyezi ndi kuimika pansi pa chivindikiro pa moto wawung'ono kwa mphindi 10. Onjezerani spaghetti yotentha ndipo gwirani moto wawung'ono kwa mphindi 2-3. 6. Ikani spaghetti ndi msuzi pa mbale, kuwaza ndi tchizi ta grated, kukongoletsa ndi masamba a basil ndikutumikira.
Nthawi yophika chakudya: 50 min.
Mukhonza kutumikira 453 kcal
Mapuloteni - 15 g, mafuta - 20 g, chakudya - 56 g
Msuzi wobiriwira
- 100 g sipinachi (ikhoza kukhala yozizira)
- Tebulo 2. supuni masamba mafuta
- Chifuwa cha nkhuku 1 (pafupifupi 150 g)
- Tebulo 2. supuni za mpunga
- 300 ml otsika mafuta obiriwira zonona
- 4 zimayambira wobiriwira anyezi
- parsley ndi amadyera amadyera
- Mbewu
- 50 g pang'ono mchere tchizi
- mchere
- tsabola wakuda wakuda kuti alawe
Kukonzekera:
Nkhuku zatsanulira madzi okwanira 1 lita imodzi ndikubweretsa ku chithupsa. Chotsani chithovu, kuphika kwa mphindi khumi. Kenaka tengani zikhomozo, zidulani zidutswa, msuzi kukhetsa. Sipinachi kutulutsa (ngati kuli kotheka, musanayambe kutaya) musanagwe. Mu frying poto, kutenthetsa mafuta a masamba, kutsanulira mu tebulo limodzi, supuni msuzi wa nkhuku ndikuponyera sipinachi (10 min). Sungunulani mpunga bwino. Wotsalira msuzi amabweretsedwa kwa chithupsa, kuwonjezera mpunga ndi kuphika pa sing'anga kutentha kwa mphindi 10. Onjezerani sipinachi ndi kuphika kwa mphindi zisanu. Onjezerani mchere ndi tsabola supu, kusakaniza kirimu wowawasa ndi kuchotsa kutentha. Siyani pansi pa chivindikiro kwa mphindi khumi. Dulani anyezi wobiriwira ndi mphete, ndi tchizi - makapu. Green parsley ndi katsabola kuti apange ndi kupukuta, masamba masamba ambewu kuti azikongoletsera. Wokonzeka msuzi kutsanulira pa mbale, muyika aliyense chidutswa cha nkhuku yophika. Msuziwu ndi odzaza ndi anyezi obiriwira, parsley, katsabola ndi tchizi. Lembani, ngati mukufuna, ndi timbewu timbewu.
Nthawi yophika chakudya: 30 min.
Mukhonza kukwana 354 kcal
Mapuloteni - 15 g, mafuta - 29 g, chakudya -101
Saladi ndi makangaza
- 300 g squid
- Apulo 1
- 1 mutu wa letesi
- Anyezi 1
- 1/2 madzi a mandimu
- 1/2 tirigu wa garnet
- pa tebulo 2. spoons wa mafuta masamba ndi vinyo wosasa
- mchere
- tsabola wakuda wakuda
- 1chspot shuga granulated
Kukonzekera:
Pewani batala ndi vinyo wosasa ndi shuga. Thirani anyezi mudulire mphete, kutsanulira marinade ndikupita kwa ola limodzi.Sewiti yiritsani madzi otentha amchere (2min) ndikudula mphete. Apple inadulidwa mu magawo, kuchotsa pakati ndi mbewu. Magawo a apulo akuwaza ndi mandimu. Masamba a letesi amawongolera, kuwomba mzidutswa kapena kudula. Sakanizani anyezi odzola, nyani, magawo apulo ndi letesi, onjezerani mchere, tsabola kuti mulawe ndi kusakaniza. Fukani ndi mbewu za makangaza.
Nthawi yophika chakudya: 5 min.
Nyama kummawa
- 400 g wa zamkati zamkati
- Msuzi 1 wa grated nutmeg ndi zouma marjoram
- 3 cloves wa adyo
- mchere
- 3 anyezi
- Karoti 1
- Tebulo 3. supuni masamba mafuta
- 100 g wa mpunga wautali wautali
- 200 g nyemba zam'chitini
- zonunkhira
Kukonzekera:
Garlic mulole kudzera mu makina osindikizira. Dulani nyamayo, kuwonjezera mchere, nyengo ndi nutmeg, marjoram ndi adyo, pita kwa mphindi 10. Mphika wiritsani mpaka theka yophika (7 minutes). Anyezi kudula pakati theka, kaloti - n'kupanga, mwachangu mu masamba mafuta. Onjezani nyama ndi mpunga, kutsanulira 150 ml ya madzi, mphodza kwa mphindi 20. Kenaka sakanizani nyemba zam'chitini, tulutsani kwa mphindi 7 ndikuchotsani kutentha.
Kuphika nthawi: 55 min.
Mukhonza kutumikira 478 kcal
Mapuloteni - 100g, mafuta - 19g, chakudya-15g
Tiyi wobiriwira ndi zipatso
Imwani antioxidant.
Kwa 4 servings a recipe:
- 1 lita imodzi ya tiyi watsopano
- 200 g wa rasipiberi
- 200 g mphesa
- 1 mandimu
- 1 laimu
- mazira a ayisi
Kukonzekera:
Raspberries kutulutsa, mphesa za mphesa kuti zikhale zosiyana ndi nthambi. Maimu ndi mandimu ndi opangidwa bwino ndi peel. Zipatso ndi zipatso zimayika mu supu, kutsanulira tiyi otentha, kuphimba ndi kupita kwa mphindi 20. Sungani ndi kuika mufiriji kwa mphindi 20. Mu magalasi, perekani madzi oundana ndikutsanulira madzi otentha.
Kuphika nthawi: 15 min.
Mu kcal imodzi yokwana 70 kcal