Miliyoni okhala ndi peyala ndi mchenga wa nyemba
Kukongoletsa kungaperekedwe pasitala, mbatata yosenda kapena mpunga wophika.
4 servings of mbale:
• Zikhomo 4 za ng'ombe (220 g aliyense)
• masamba 12 a sage
• supuni 3 ya batala wosungunuka
• magawo 4 a ham
• 100 g wa nyemba zonyezimira ndi zobiriwira
• mapeyala awiri
• supuni 1 ya supuni. mpiru wa mpiru
• tebulo 4. makapu a vinyo wosasa
• tebulo 2. supuni ya mafuta a maolivi
• mchere
• magalamu 100 a letesi
• tsabola wakuda wakuda
Kutentha uvuni ku 100 °. Sambani nyama ndi kuumitsa. Pukutani masamba osungunuka, gwedeza madzi. Nyama iliyonse ikulumikiza kuzungulira mtunda wa masamba atatu a tchire ndikuyika ulusi wowonjezera. Ghee batala wosungunuka mu poto yowonongeka ndi kuthamanga ma medallions kwa mphindi ziwiri kumbali iliyonse. Kenaka yikani nyama, kukulunga mujambula ndikuyiyika pa uvuni kwa mphindi 15-20. Pakali pano, nyemba zimakonzedwa ndikuphika mu madzi amchere kwa mphindi 8-12. Pindani pa sieve, idyani ndi madzi ndipo mulole kuti ikule. Siyani letesi, yambani ndi youma. Peyala mapeyala ndipo, kuchotsa pakati, kudula mu magawo. Nsabwe za mpiru zasungunuka supuni 2 ya madzi, sakanizani viniga ndi mafuta. Mchere ndi tsabola. Zosakaniza zonse za saladi kusakaniza ndi kutsanulira pa kuvala. Chotsani mitsempha kuchokera mu uvuni, chotsani zojambulazo ndikuyika nyama pa mbale. Mchere ndi tsabola kuti mulawe. Kuvala tebulo ndi saladi ndi magawo atsopano a baguette. Mbaleyo ikhoza kukongoletsedwanso ndi timapepala timene timapepala.
Msuzi wofiira ndi wachikasu wa tsabola
Anatumikira mu mbale zopanda kanthu.
4 servings of mbale:
• Mavitamini 4 a tsabola wofiira ndi wachikasu
• anyezi 1
• 1 clove wa adyo
• supuni 2 za mafuta a masamba
• 600 ml wa msuzi
• tebulo 2. supuni za madzi a mandimu
• mchere
• tsabola wakuda wakuda
• shuga wambiri wa shuga
• ziphuphu zambewu
Grill uvuni ku 250 °. Dulani tsabola mu theka ndipo, mutachotsa nyembazo, ziyikeni pa teyala yophika. Kuphika pansi pa grill kwa mphindi 10. Lolani kuti muziziritsa. Dulani anyezi ndi adyo. Ndi tsabola chotsani peel ndikukhala wofiira komanso wachikasu modulidwa. Mu awiri saucepans, tebulo 1 kutentha, supuni ya mafuta ndi mwachangu mu theka la anyezi ndi adyo kwa mphindi zitatu. Kenaka yikani tsabola wofiira ndi wofiira mu saucepans zosiyanasiyana, mphodza kwa mphindi zisanu. Thirani mu 300 ml wa msuzi, tebulo limodzi, supuni ya mandimu ndi simmer 10 min. Pangani mitundu iwiri ya mbatata yosenda. Mchere, tsabola ndi nyengo ndi shuga. Ikani 2 h kuzizira. Kenaka pang'anani pang'onopang'ono kutsanulira mbalezo ndikukongoletsa ndi timbewu timbewu.
Kukonzekera: 40 min.
Mu 1 akutumikira kcal 200, 7 g ya mapuloteni, 8 g mafuta, 20 g wa chakudya
White chokoleti kirimu
Izo zakonzedwa pa vinyo woyera.
4 servings of mbale:
• 10 g wa gelatin
• 150 g ya chokoleti choyera
• kirimu 200 g
• 170 g shuga
• vanillin 1 pinch
• 400 ml ya vinyo woyera
• 400 g apricots, 100 ml ya madzi a lalanje
• madzi a mandimu 1
Sambani gelatin. Chokoleti kuswa. Wiritsani, wonjezerani 50 g shuga ndi vanillin. Thirani mu 300 ml ya vinyo ndi kubweretsa kwa chithupsa. Mukutentha kosakaniza, sungunulani gelatin yosakanizidwa. Ndiye mkati mwake kusungunula chokoleti. Lolani kuti muziziritsa. Thirani nkhungu ndi kuvala kwa maola atatu kuzizira. Dulani apricots mu malo. Mu saucepan, caramelize ndi oyambitsa 120 g shuga mpaka kuwala bulauni. Thirani 100 ml madzi, lalanje ndi mandimu. Ikani ma apricot ndikuphika kwa mphindi 10. Muzimitsa. Khungu la nkhungu liyenera kutembenuzidwa pa mbale ndikugwiritsidwa ntchito pamodzi ndi apricots mu madzi.
Zipatso saladi ndi yogurt
4 servings of mbale:
• Pamagulu ang'onoang'ono a mphesa zakuda ndi zakuda
• Kiwi imodzi
• mapeyala awiri
• mapichesi awiri
• Mbewu zamakomamanga ochepa
• tebulo limodzi. supuni ya uchi wothira madzi
• magalamu 150 a yogurt
Mphesa za mphesa ziyenera kutsukidwa bwino ndi madzi, zizisiya ndi kuzilekanitsa zipatso za masamba. Mapeyala ndi mapichesi amadula magawo. Kiwi woyera ndi kudula mu magawo. Kuchokera pamakomanga kusankha mbewu. Sakanizani zipatso zonse. Sakanizani yogurt ndi uchi ndi kumenyedwa mopepuka. Nyengo saladi, kusakaniza ndi kufalitsa m'mabotolo. Kuwombera pansi pa kutentha kwa dzuwa kwa masamba sikumapita kufanana ndi wowonjezera kutentha, kotero ino ndi nthawi yosangalala ndi kukoma kwawo kodabwitsa ndi fungo
Tomato ndi mpunga ndi mphodza
4 servings of mbale:
• 100 magalamu a mpunga wophika
• magalamu 100 a mphodza yofiira
• mchere wamchere
• tomato zazikulu 4
• masamba 8-10 a basil
• tsabola wakuda wakuda
• 125 ml ya msuzi
• 200 ml ya kirimu wowawasa
• 2-4 nandolo ya tsabola wofiira
Mphika wiritsani mu madzi amchere, monga momwe amasonyezera pa phukusi, mpaka theka yokonzeka. Ikani malingaliro ofiira ndi kuphika palimodzi kwa mphindi 8-10. Kutentha uvuni ku 200 °. Sambani tomato, wouma bwino ndi pepala, pezani pamwamba ngati mawonekedwe "supu" ndi supuni ya supuni kuti muchotse mnofu ndi mbewu. Basil basambitseni, madzi mugwedezeke, dulani masamba ndi chopukuta bwino. Msuzi wonyezimira ndi mphodza ndi kupukutidwa ndi madzi ozizira ndi kuzisiya. Sakanizani masamba a shredded basil. Mchere ndi tsabola kuti mulawe. The chifukwa kudzaza mudzaze tomato ndi kuziika mu nkhungu. Tomato kuphimba ndi "makapu", kutsanulira mu masamba msuzi. Kuphika mu uvuni kwa mphindi 12-15. Owawasa kirimu ndi mchere, nthaka yakuda tsabola ndi nandolo ya pinki tsabola. Kutumikira ndi choyika zinthu mkati tomato kuti nyama grill ndi wamphamvu vinyo wofiira.
Kukonzekera: 25 min.
Mu 1 servings 330 calories, 13 g wa mapuloteni, 11 g mafuta, 44 g wa chakudya
Zopaka zokhala ndi spaghetti ndi anchovies
4 servings of mbale:
• 500 g wa tomato
• 2 cloves adyo
• zikhomo 6 za anchovy
• Poda 1 ya tsabola wouma
• tebulo 4, zikho za mafuta a maolivi
• 100 ml ya vinyo wofiira
• 400 g ya spaghetti
• mchere
• 80 g ya azitona
• supuni 4 za capers
• tsabola wakuda wakuda
Tomato kutsika kwa masekondi 30. m'madzi otentha, ndiye phokoso ndi kuika mu colander. Lembani mzere wozungulira ndi madzi ozizira ndipo, kuchotsa peel ndi mbewu, kudula nyama muzing'onozing'ono. Garlic yoyera ndi kuwaza. Chotsani chingwe cha anchovies. Tsabola wouma wothira bwino, sungani ndi anchovies ndi adyo. Pakani poto, mafuta a maolivi otentha, onetsetsani kuti mukusakaniza ndi mwachangu nthawi zonse ndikugwedeza kwa mphindi zitatu. Kenaka yikani tomato wodulidwa ndi kutsanulira mu vinyo wofiira. Imani pansi pa chivindikiro pa kutentha kwakukulu kwa mphindi 10-15. Spaghetti wiritsani mumchere wa mchere kwa mphindi khumi, ndiye mutaya mu colander ndikulola kukhetsa madzi. Azitona finely kuwaza ndi kuwonjezera kwa chifukwa msuzi pamodzi ndi capers. Muziganiza, mchere ndi tsabola. Hot spaghetti kusakaniza ndi msuzi ndipo mwamsanga kutumikira. Pamwamba, mukhoza kuwaza grated tchizi pa lalikulu grater.
Kukonzekera: 20 min.
Mu gawo limodzi 530 kcal. 15 g a mapuloteni, 15 g mafuta, 79 g wa chakudya
Kuphika ndi nyama ndi tomato
4 servings of mbale:
• 4 steak ng'ombe (100 g aliyense)
• tebulo 2. supuni masamba mafuta
• 50 g arugula
• magawo anayi a mkate wotsamba
• 50 gramu ya ketchup ya tomato ndi mayonesi
• tomato 3
Kutentha uvuni ku 200 °. Sambani steaks ndi madzi ozizira ndi kuuma bwino pa pepala lamapepala. Pakani poto, onetsetsani mafuta a masamba, ikani steak ndi mwachangu kwa mphindi 2-3 kumbali iliyonse. Kenaka chotsani ku frying poto, kukulunga mu zojambula ndi malo pamalo otentha. Rukkola akuwongolera mosamala, nadzatsuka ndi madzi ozizira, gwedeza madzi ndi kuuma pa pepala la pepala. Mkate wa chofufumitsa cha bulauni mu chotsitsimutsa ndikuyika mbale yophika. Pamwamba, ikani raccoon ndi kuiyika pamwamba pa steak. Mayonesi wothira phwetekere ketchup ndipo smear izi msuzi nyama. Sambani tomato, wouma bwino ndi pepala lamapepala ndikudula limodzi. Mbewu imachotsedwa modekha. Ikani theka la phwetekere pa toasts ndi nyama. Dulani nyemba zotsalirazo muzing'ono zazing'ono ndikuwaza chotsitsa pamwamba. Fomu ndi masangweji amaikidwa mu uvuni ndikuphika kwa mphindi 18-20. Kutumikira pa tebulo mu mtundu wotentha.
Kukonzekera: 25 min.
Mu 1 kutumikira 340 kcal, 26 g mapuloteni, 18 g mafuta, 19 g wa chakudya
Pizza ndi tomato yamatcheri
4 servings of mbale:
• 250 g ufa
• 300 ml ya maolivi
• dzira 1
• 400 g wa tomato yamatcheri
• 4 cloves a adyo
• tsabola wakuda wakuda
• mchere
Sula ufa ndi mchere. Mayi amawomba pang'ono. Onjezerani supuni 10 pa ufa ndi mchere. supuni ya maolivi, dzira lokwapulidwa, ngati kuli koyenera, kuthira madzi pang'ono, gwiritsani mtanda ndi kusiya maola 1 kutentha. Kutentha uvuni ku 220 °. Sambani tomato, onetsetsani pa pepala pepala ndikudula zipatso zonse mu theka. Peel adyo ndi finely kuwaza izo. Mu frying poto kutentha 4 matebulo. supuni ya mafuta ndi mwachangu adyo 2 min. Pangani mafuta okwanira 30 masentimita mafuta iliyonse, kuwaza mchere ndi nthaka yakuda tsabola. Ikani magawo a tomato a chitumbuwa m'magulu pamwamba. Fukani pamwamba pa chifukwa cha mafuta a maolivi a adyo. Mtanda unagulungidwa mu woonda wozungulira wosanjikiza ndi kuvala chitumbuwa tomato. Lembani mafuta otsala otsala ndikuika mu uvuni. Kuphika kwa mphindi 25. Pizza wokonzeka kuti muzitha kuzizira pang'ono, kenako pang'onopang'ono muzitsuka kuchokera ku mawonekedwe a mbale yaikulu. Mukhoza kukongoletsa ndi masamba.
Msuzi wa phwetekere "Vostok" ndi mphodza, wachibale ndi tsabola wokoma
4 servings of mbale:
• 500 g wa tomato
• Poda 1 ya tsabola wofiira
• 2 cloves adyo
• tebulo limodzi. supuni ya mafuta a maolivi
• 500 ml wa msuzi
• 70 g wa couscous
• Poda imodzi ya tsabola wobiriwira wobiriwira
• magalamu 150 a mphotho zofiira
• mchere
• tsabola wakuda wakuda
• tebulo limodzi. chopped akanadulidwa parsley
Tomato inatsika kwa masekondi 30 m'madzi otentha, kumenyedwa ndi madzi ozizira ndipo, pochotsa cuticle, kudula mu cubes. Tsabola wa Chili, atachotsa nyemba ndi kuchapa ndi madzi, opukutidwa bwino. Anyezi ndi adyo ayenera kuthira peeled ndi finely akanadulidwa. Mu phula lopaka mafuta, kutentha mafuta ndi mwachangu anyezi ndi adyo kwa mphindi zitatu. Onjezerani tomato, kutsanulira msuzi ndi kuphika kwa mphindi khumi. Sulani tomato ndi mphanda. Konzani okondedwa. Tsabola wobiriwira, kuchotsa mbewu ndi seveni, kudula ndikuphatikiza ku supu ndi mphodza. Wiritsani maminiti 10. Yonjezerani msuzi ndi kuwaza ndi parsley yakudulidwa.
Kukonzekera: 25 min.
Mukhola imodzi yokwana 250 kcal, 12 g mapuloteni, 5 g mafuta, 37 g wa chakudya
Msuzi ndi nyama dumplings
Zosangalatsa, zokoma mtima komanso zokoma kwambiri!
4 servings of mbale:
• 1 makilogalamu a tomato
• anyezi awiri
• tebulo 6. makuni a mafuta a maolivi
• tebulo limodzi. supuni ya supuni ya phwetekere
• 400 ml ya msuzi
• mchere
• tsabola wakuda wakuda
• 1/2 supuni ya tiyi. spoons shuga
• magawo awiri a mkate wotsamba
• tebulo 5. supuni ya kirimu
• 500 g ya nyama yophika
• dzira 1
• supuni 1 ya supuni. supuni ya zitsamba zouma
• supuni 1 ya supuni. supuni ya grated mandimu zest
• majeremusi a parsley ndi katsabola
Dulani tomato mu cubes. Anyezi ndi adyo anadulidwa. Mu saucepan, kutenthetsa 4 tebulo. Sakani batala ndi mwachangu anyezi ndi theka la adyo 3 min. Onetsetsani mu phwetekere. Onjezerani tomato ndi kutsanulira msuzi. Mchere, tsabola ndi nyengo ndi shuga. Kuphika kwa mphindi 20. Mkate uzilowerere mu kirimu, ndiye kusakaniza ndi nyama, dzira, otsala adyo, zitsamba zouma ndi zest. Mchere ndi tsabola. Pezani mipira yaying'ono ndi kuizira pa matebulo awiri. supuni ya mafuta a maolivi. Parsley chop, fennel inagawidwa m'magulu ang'onoang'ono. Mu supu yikani nyama ya nyama, kuwaza ndi parsley ndi katsabola.
Kukonzekera: 30 min.
Mu gawo limodzi la 620 kcal, 31 magalamu a mapuloteni, 47 magalamu a mafuta, 18 magalamu a chakudya
Tomato ndi mitsempha
Wokonzekera maminiti!
4 servings of mbale:
• tomato 12
• mavitamini a zitsamba zokhala ndi zokometsera zokometsera (rosemary, thyme, sage)
• 100 ml wa msuzi
• mavitamini 8 atsopano
• tebulo 2. supuni ya mafuta a maolivi
• mchere
• tsabola, tchizi
Kutentha uvuni ku 200 °. Tomato kutsika kwa 30 s madzi otentha, yongolani ndi whisk mu colander, kudutsa madzi ozizira, peel ndikuchotsani chidutswa cha phesi. Zitsamba zimatsuka ndi madzi ozizira ndi kuuma bwino pa pepala lamapepala. Tomato, pamodzi ndi zitsamba, amaika muwonekedwe umodzi wophika kapena magawo anayi. Thirani masamba a msuzi ndi kuika pa uvuni kwa mphindi 15. Kumapeto kwa kuphika, ikani keke ya maolivi mu poto mu nkhungu ndikuyibwezeretseni mu uvuni kuti ikhale yofiira. Tomato mchere, tsabola ndi kuwaza ndi tchizi.
Kukonzekera: Mphindi 45.