Saladi ndi pasitala
Kwa mautumiki asanu:
- 100 g ya pasta
- 550 g woyera kabichi
- pa 50 g ya kaloti, mwatsopano zukini, anyezi, anyezi a zobiriwira
- 50 magalamu a granulated shuga, masamba mafuta
- 100 magalamu a vinyo wosasa
- 20 g wa mchere
- maluwa atsopano
Kuphika:
1. Chotsani kabichi kuchokera pamwamba pa masamba, kutsuka ndi finely chop. Onjezerani okonzeka ndi okongoletsedwa kaloti, sikwashi. Pezani anyezi, kusamba ndi kudula mu mphete zatheka. 2. Kuphika pasitala mpaka yophika, nadzatsuka ndikuwonjezera masamba. Nyengo saladi ndi vinyo wosasa, mafuta a masamba, kuwaza shuga, mchere ndikuika mu firiji kwa pafupifupi maola 1-2 3. Musanayambe kutumikira, perekani saladi ndi nthenga za masika anyezi ndi amadyera.
Kuphika nthawi: 30 min.
Mmodzi akutumikira 207 kcal
Mapuloteni - 12 g, mafuta - 7 g, chakudya -15 g
Msuzi ndi pies
Kwa ma servings 4:
- 300 magalamu a broccoli
- Anyezi 1
- 40 g wa batala
- 500 ml wa msuzi
- 100 g ya kirimu
- 200 ml mkaka
- Tebulo limodzi. supuni ya ufa
- mchere
- tsabola wakuda wakuda
- chophika chophika chokonzekera
- 1 yolk
- 200 g ya tchizi
- 150 g kirimu wowawasa
Kuphika:
1. Tsukani uta, kudula ndi bulauni mu batala mpaka ziwonekere. Broccoli inagawidwa mu inflorescences. Tsitsani msuzi, kutsanulira kabichi. Kuphika kutentha pang'ono mpaka kuphika. Kenaka zomwe zili mu poto zimasenda. Ufa wambiri mu mkaka ndi kulowa, oyambitsa, mu supu. Thirani mu kirimu. Bweretsani kwa chithupsa, nyengo kuti mulawe. 2. Dulani mtanda mu malo. Pindani mu katatu, mafuta ndi yolk, kuphika pa 200 °. Gwiritsani tchizi ndi kusakaniza ndi kirimu wowawasa. Miyendo yodulidwa kuchokera kumbali ya bend mopitirira hafu. Pakati pa magawo a m'munsi mumayika kudzaza ndikuphimba pamwamba.
Kuphika nthawi: 50 min.
Mu utumiki umodzi, 319 kcal
Mapuloteni - 2 7 g, mafuta - 15 g, chakudya - 38 g
Pee yamanyazi ndi salimoni
Kwa ma servings 6:
- 400 g filth ya salimoni
- 1 tsabola woyera woyera
- Dothi lakumapeto pa mpeni
- Mazira 2
- 1 galasi la kirimu wokoma
- Tebulo limodzi. supuni ya kirimu wowawasa
- Tebulo 2. makapu a katsabola wobiriwira
- Supuni 1 ya supuni. supuni ya paprika
- Anyezi 1
- Mapepala awiri a mapepala apamwamba
- 1 galasi la azitona
Kuphika:
1. Dulani zidutswazo, kuchotsa mafupa ang'onoang'ono, kudula zidutswa. Nyengo ndi zonunkhira, kuwonjezera dzira, kirimu wowawasa, kirimu ndi phala. Peel anyezi, kuwaza ndi kusakaniza pamodzi ndi katsabola kwa saluni puree. Nyengo ndi kusonkhezera. 2. Mmodzi wosanjikiza, anayika nkhungu ndi kuyala pa 1/2 ya nsomba, ndikuyikamo. Maolivi adadulidwa mu mphete ndikugawaniza kudzaza. Chotsani pamwamba pa nsomba yotsalayo. Lembani mtanda ndi dzira. 3. Kuphika kwa mphindi 40 pa 180 °. Kutumikira ndi masamba.
Kuphika nthawi: 50 min.
Mukhonza kutumikira 356 kcal
Mapuloteni - 25 g, mafuta -17 g, chakudya - magalamu 29
Vitamini saladi
- 200 g kaloti
- 2 mapesi a udzu winawake wa udzu winawake
- Pakani 1 ya tsabola wofiira wofiira
- 100 g wa maso a mtedza
- mchere
- Tebulo 4. makapu a chimanga cha zamzitini
- nthaka ya paprika ndi tsabola
- Tebulo 4. spoons wa mayonesi
- 2 mazira ophika
Kuphika:
1. Kaloti amayeretsa ndi kudula muzing'ono zazing'ono. Dulani tsabola. Mapesi a udzu winawake wodulidwa amadulidwa mu magawo oonda. Zakudya zokonzedwa bwino ziyenera kuphatikizidwa pamodzi ndi mchere pang'ono. 2. Nutsamba kugaya. Sakanizani ndi chimanga ndi masamba ena, nyengo ndi mayonesi. Nyengo ndi paprika ndi chili. Kutumikira ndi mazira okongoletsedwa ndi malo.
Kuphika nthawi: 15 min.
Mu gawo limodzi 210 mpaka nyansi
Mapuloteni - 8 g, mafuta - 5 g, chakudya - 23 g
Vinaigrette ndi squid
Kwa ma servings 4:
- 200 g wa squid zamzitini
- 2 beets
- 3 mbatata
- Karoti 1
- 2 sing'anga mchere nkhaka
- 1/2 anyezi
- 1/2 gulu la anyezi wobiriwira
- Tebulo 2. supuni masamba mafuta
- mchere
- tsabola
Kuphika:
1.Sveklu, mbatata ndi kaloti wiritsani mpaka okonzeka (beets - pafupifupi 40 min, mbatata ndi kaloti - 10-15 min). Mitengo imakhala yoziziritsa, yoyera ndikudulidwa mu magawo kapena magawo oonda. 2. Nkhaka zophika ndi kuzidula ndi nsalu. 3. Kanizani anyezi, kumenyedwa ndi madzi otentha ndi kutaya mu colander. Dulani anyezi wobiriwira mu mphete zoonda. 4. Thirani madzi kuchokera ku squid. Thupi linadulidwa mu mabala. 5. Zokonzekera zonse zogwiritsidwa ntchito, zimatsanulidwa ndi mafuta a masamba ndi zokhala ndi mchere ndi tsabola. Kenaka sakanizani bwino ndikutumikira.
Kuphika nthawi: 50 min.
Mukhonza kutumikira 226 kcal
Mapuloteni - 12 g, mafuta - 12 g, chakudya - 20 g
Saladi "Tashkent"
- 2 zakuda zakuda
- 300 g ya ng'ombe yophika
- Mazira 3
- 1 anyezi wamkulu
- Tebulo 2. supuni batala
- 250 g ya mayonesi
- maluwa atsopano
- 4 radishes yokongoletsera
Kuphika:
1. Peel ndi peel udzu wouma. Thirani madzi ozizira kwa mphindi 20 kuti muchotse mkwiyo. Kenaka tulutsani radish mu colander, mulole madziwo atsuke kwathunthu, ndipo yanizani mankhwalawo. 2. Dulani anyezi mu mphete zoonda ndi mwachangu, oyambitsa nthawi zonse, mu frying poto ndi batala (10 minutes). 3. Mazira wiritsani kwambiri kuti asungunuke. Dzira limodzi lopangidwa mu makoswe kuti azikongoletsera, zina zonse. 4. Dulani nyama pamtambo ndi udzu wabwino. 5. Ikani zigawozo, kutsanulira mzere uliwonse ndi mayonesi: nyama, ndiye yokazinga anyezi, radish ndi dzira cubes. 6. Saladi azikongoletsa ndi amadyera ndi mazira a mazira. Radishi idulidwe mozungulira ndi kuika saladi.
Kuphika nthawi: 30 min.
Mmodzi akutumikira 484 mpaka nyansi
Mapuloteni - 15 magalamu, mafuta - 44 magalamu, chakudya-magalamu 7
Saladi ndi chifuwa cha nkhuku
Kwa ma servings 4:
- 2 zazikulu mawere a nkhuku (pafupifupi 500 g)
- Kaloti 2
- 1/2 mutu waching'ono wa Chinese kabichi
- Miolivi 20 popanda maenje
- Mchere
- 1 dzira
- Tsamba la mpiru
- 1/2 madzi a mandimu
- 100 ml ya mafuta a masamba
Kuphika:
1. Wiritsani mawere a nkhuku mu madzi amchere, mopepuka komanso ozizira. 2. Kutayira Chinese kabichi. Kaloti wiritsani, peel ndi kudula ang'onoang'ono cubes. Dulani azitona mu halves. 3. Konzani msuzi. Msuzi atsuke ndi mchere wambiri. Pitirizani kugaya, kuwonjezera mpiru, kutsanulira madzi a mandimu ndi mafuta a masamba. 4. Zonse zopangidwa zogwiritsidwa ntchito, zimatsanulidwa ndi msuzi ndikusakaniza. Sakanizani, ngati mukufuna, timbewu timadziti kapena mandimu.
Kuphika nthawi: 40 min.
Mukhonza kutumikira kcal 350
Mapuloteni - 45 magalamu, mafuta - 17 magalamu, chakudya-magalamu 15
Amamanga ndi mbewu za sesame
Kwa ma servings 6:
- 300 g ufa
- 150 g tchizi cholimba
- 180 g ya batala
- Supuni 1 ya supuni. supuni ya mchere
- 1/2 tiyi. makuni a paprika
- 1 dzira
- 100 magalamu a mbewu za sesame
Kuphika:
1. Pukutani tchizi pa grater wabwino, sakanizani mafuta, mchere ndi paprika. Onetsetsani mu ufa ndi kuwerama mtanda. Ikani mu kanema wa chakudya ndikuyika mufiriji kwa ola limodzi. 2. Dothi lochokera ku firiji ndi kuvala ntchito yofiira. Pezani mipira yaying'ono ndi kutuluka mwa iwo ndodo kukula kwa pensulo. 3. Kumenya dzira ndi supuni 1. supuni ya madzi ozizira. Amamatira mafuta okonzeka kusakaniza ndi yokulungira mu mbeu za sameame. 4. Ikani ndodoyo mokhazikika pa sitayi yophika. Kuphika kwa mphindi 15-20 pa 180 °. Kenaka chotsani poto, lolani kuti muzizizira komanso mutumikire.
Kuphika nthawi: 50 min.
Mu 390 kcal imodzi
Mapuloteni - 11 g, mafuta - 15 g, chakudya - 26 g
Zokongola zapanyumba
Kwa servings 8:
- 600 g wa mtima wa ng'ombe
- 300 magalamu a nyama yophika ndi anyezi
- mapuloteni
- 6 mazira owiritsa
- 400 g wa champignons
- madzi a mandimu 1
- 200 ml ya mayonesi
- Tebulo 4. supuni masamba mafuta
- mchere
- 2-3 masamba a carnation
Kuphika:
1. Nkhumba yamoyo yophika mu madzi amchere ndi cloves (1.5 maola). Kenaka, kuchotsa mafilimu ndi mitsempha ya magazi, kudula muzingwe zazikulu. 2. Mphepete zikatuluke, kudula mu magawo akulu ndi kuwira mu madzi amchere ndi madzi a mandimu. Pindani mu colander, ndiye pang'ono mwachangu mu poto mu theka la mafuta a masamba. 3. Mapuloteni ndi ham odulidwa m'magawo akuluakulu. 4. Dulani anyezi mu magawo ndi mwachangu, oyambitsa, mu otsala a masamba mpaka golide wofiira (10 min). 5. Zosakaniza zonse za saladi zimagwirizanitsidwa, zopanda madzi, zatsanulidwa ndi mayonesi komanso zosakaniza bwino.
Kuphika nthawi: 50 min.
Mu gawo limodzi la 420 kcal
Mapuloteni-magalamu 22, mafuta-magalamu 12, chakudya-magalamu 13
Saladi "Zakudya Zam'madzi"
Kwa ma servings 6:
- 3 mapepala
- Madzi 200 a nsomba zofiira mchere watsopano
- 200 g wa zitsamba zam'madzi (zingathe kuzizidwa)
- 200 g ya mayonesi
- 1 mandimu
Kuphika:
1. Dulani supupu mu halves, chotsani miyalayi ndikuchotsani zamkati kuti mupange "boti". Thupi la avocado ndi kusema cubes. 2. Wiritsani prawn mu madzi amchere (2-3 mphindi) ndikuduladutswa tating'ono ting'ono. 3. Dulani mandimu mu halves. Kuchokera limodzi mpaka kufinya madzi, wina adadulidwa mu magawo. 4. Sakanizani mapepala a avocado, zoumba zouma, nsomba, kuwaza ndi mandimu ndikusakaniza bwino. Lembani halves ya avocado ndikuphimba ndi mayonesi. 5. Magawo a mandimu atsuke pakati pa saladi iliyonse.
Kuphika nthawi: 25 min.
Mukhonza kutumikira 348 kcal
Mapuloteni - 13 g, mafuta - 11 g, chakudya - 8 g
Msuzi wa zamasamba
Kwa ma servings 4:
- 2 zitini za nyemba zoyera
- 2 kaloti ndi tomato
- Anyezi 1
- 1/2 nyemba ya tsabola
- 40 ml ya mafuta a masamba
- 1 lita imodzi masamba msuzi
- 2 mapesi a udzu winawake wa udzu winawake
- Clicander
- Magawo atatu a mkate woyera
- 2 cloves wa adyo
Kuphika:
1. Msuzi wa masamba kuti ubweretse ku moto wochepa. 2. Kaloti amayeretsa, kutsuka ndikudulidwa. Peel anyezi, kusamba ndi kudula muzing'onozing'ono cubes. 3. Kaloti, tsabola ndi anyezi mu theka la mafuta ndikuyika msuzi. Pambuyo pa Mphindi 10 yikani kutsukidwa ndi kusungunuka tomato, sliced udzu winawake. Kuphika kwa mphindi khumi ndi zisanu ndi zisanu ndi zisanu ndi ziwiri ndikuphindikizira kapena kupaka kupyolera bwino. Nyemba zimaponyedwa mu colander kupanga galasi madzi. 4. Yonjezerani nyemba ku ndiwo zamasamba, mubweretsenso msuzi kuwira, nthawi zina. Garlic yoyera ndi kudutsa mu makina kapena kabati. 5. Ndi mikate yodula mowonjezereka, dulani cubes mu cubes ndi mwachangu mu mafuta otsala pamodzi ndi adyo, kudutsamo makina. Valani chophimba kuti mutenge mafuta owonjezera. 6. Asanayambe kutumikira, kuwaza ndi adyo croutons ndi finely akanadulidwa amadyera.
Kuphika nthawi: 50 min.
Mu kakiti imodzi yokwana 320 kcal
Mapuloteni - 18 g, mafuta - 15 g, chakudya - 57 g
Msuzi wa mbatata
- 0,4 makilogalamu a mbatata
- Anyezi 1
- Tebulo 4. supuni batala
- mchere
- tsabola wakuda wakuda
- 1,2 l msuzi
- Mankhwala awiri a tsabola wofiira wofiira
- Magawo 4 a mkate wa chotupitsa
- 100 g kirimu wowawasa
- 1 gulu la anyezi wobiriwira
Kuphika:
1. Peelani mbatata. Sambani ndi kudula muzing'ono zazikulu. Pezani anyezi ndi kudula mphete zosapitirira. 2. Anyezi ndi mbatata mwachangu pang'ono pa supuni 2 za mafuta. Ndiye kutsanulira pa kutentha msuzi ndi kuphika, oyambitsa zina, pafupi 10 minutes. 3. Sambani tsabola wotsekemera, yeretsani nyemba ndikuchotsani pansi pa peduncles. Dulani mwapang'ono. Onjezerani tsabola ku mbatata ndi anyezi. Wiritsani maminiti 10. Mchere ndi tsabola. 4. Mkate umadulidwa mu cubes ndi mwachangu mu mafuta. Sambani kasupe anyezi ndi kudula mu mphete. Musanayambe kutumikira pa tebulo mu supu, yikani chotupitsa, kirimu wowawasa ndi kuwaza ndi anyezi wobiriwira.
Kuphika nthawi: 35 min.
Mukhonza kutumikira 289 kcal
Mapuloteni - 24 g, mafuta -19 g, chakudya - 27 magalamu