Chowidwa ndi nkhuku ndi masamba ophika
• 1 tbsp. ufa wa tirigu
• 1 tsp. thyme wouma
• 4 tsp. tsabola wakuda wakuda
• 4 tsp. tsabola wofiira
• 1 tsp. mafuta a azitona
• 450 magalamu a mawere a nkhuku popanda khungu, kudula mu zidutswa 5 cm
• 1 chikho chinyezi chodulidwa
• makapu awiri a karoti odulidwa
• mapesi awiri a udzu winawake wodulidwa
• mpiru woyamba
• mbatata 4 zazikulu
• Pakiti 1 (400 g) puree ya tomato atsopano
• 800 ml ya msuzi wokonzedwa bwino
• 1 tsp. Dijon mpiru
• chikho chimodzi cha nyemba zobiriwira
• makapu 4 a parsley
• Croissants 4
Kuphika:
Muzakudya kakang'ono, sakanizani ufa, thyme, tsabola wakuda ndi wofiira ndipo khalani pambali. Mu lalikulu saucepan kutsanulira mafuta ndi kutentha kwa sing'anga kutentha. Ikani nkhuku ndi anyezi pamenepo ndipo mupite kwa mphindi ziwiri. Onjezerani chisakanizo cha ufa, thyme ndi tsabola, sakanizani. Kenaka yikani, oyambitsa, kaloti, udzu winawake, turnips, mbatata, phwetekere puree, msuzi ndi mpiru. Wiritsani. Kuphika kwa mphindi zisanu popanda chivindikiro, mpaka nkhuku itakonzeka, ndipo masamba sali ofewa. Onjezerani, kuyambitsa nyemba zobiriwira ndikuphika kwa mphindi imodzi. Chotsani mbale kuchokera kutentha ndikuwonjezera parsley. Tumikirani ndi tirigu wambiri. Mukhomo umodzi (2 makapu a mphodza ndi masamba ndi 1 bagel a ufa wa tirigu): 463 kcal, 38 g wa mapuloteni, 6 g wa mafuta (1 g wa saturated), 64 g wa chakudya, 13 g wa fiber, 280 mg ya calcium.
Spaghetti Bolognese
• karoti yodulidwa
• phesi lopangidwa ndi udzu wambiri
• 1 babu yaing'ono yoyera, kudula mu magawo 8
• 2 tbsp. l. mafuta a azitona
• makapu awiri a vinyo woyera wouma
• 1 amatha tomato zam'chitini m'madzi ake (pafupifupi 500 g)
• 2 tbsp. l. phwetekere
• 8 tsp. mchere wothira
• 350 g ya spaghetti kuchokera ku tirigu wa durumu
• 500 g nkhuku nyama
• Gulu la Parmesan kulawa
Kuphika:
Kwa msuzi: khala kaloti, udzu winawake ndi anyezi mu blender ndi kuwaza tizidutswa ting'onoting'ono (osati mbatata yosenda). Mu saucepan kutsanulira mafuta, onjezerani masamba osakaniza kuchokera ku blender, mchere (1/4 tsp mchere) ndi kudutsa kwa mphindi 3-4 mpaka zamasamba zikhale zofewa. Onetsetsani, onjezani pamenepo zinthu ndi vinyo woyera. Bweretsani kuwira ndi kuphika, kuyambitsa, kwa mphindi zisanu mpaka madziwo atuluka. Kenaka yikani tomato, phwetekere, nutmeg ndi mchere wotsala. Kuphika pa moto wochepa, oyambitsa nthawi zonse mpaka msuzi uyamba kuuluka (pafupifupi mphindi 20). Msuzi wokonzeka akhoza kugwiritsidwa ntchito mwamsanga kapena kusungidwa m'firiji kwa masiku atatu. Ikani spaghetti molingana ndi malangizo pa phukusi. Konzani pasitala pa mbale 6, kuwonjezera supuni ya msuzi wotentha. Fukusira ndi grated Parmesan tchizi kuti mulawe. Gawo limodzi: 375 kcal, 18 g wa mapuloteni, 6.2 g mafuta, 62 g wa chakudya, 10 g wa fiber, 74 mg ya calcium.
Nkhuku ndi cilantro ndi mtedza
• 2 tsp. mafuta a mpendadzuwa
• 450 g ya m'mawere, nkhuku
• 30 g wa nthanga zokoma
• 2 tsp. mizu ya ginger wothira
• 4 cloves a adyo
• makapu 4 odulidwa anyezi wobiriwira
• 1 tbsp. l. msuzi wa soya
• 2 tsp. mpunga wa vinyo
• 1 tsp. mafuta a sesame
• chikho chimodzi 1 cilantro
• makapu 4 a saladi a Chinese
• Magawo a laimu ndi masamba atsopano a coriander kuti azikongoletsera
Kuphika:
Mu poto yaikulu yowuma, kutentha mafuta a mpendadzuwa. Onjezani nkhuku ndi mwachangu kwa mphindi ziwiri. Kenaka yikani manyowa, ginger ndi adyo. Cook, oyambitsa nthawi zonse, kwa mphindi zitatu. Onjezerani anyezi wobiriwira, msuzi wa soya, viniga wosakaniza ndi mafuta a sesame. Siyani moto kwa mphindi zingapo. Chotsani kutentha ndikutsanulira coriander. Kutumikira ndi kabichi wa China kuti mukongoletse, wokongoletsedwa ndi mandimu ndi nthambi za cilantro. Gawo limodzi: 229 kcal, 30 g mapuloteni, 11 g mafuta, 7 g wa chakudya, 2 g wa fiber.
Karoti ndi mango mousse
• makapu awiri a mango
• 3 tbsp. l. mafuta obiriwira otsika kwambiri
• 3 tsp. shuga
• makapu 1.5 a madzi a karoti
• 2 tsp. vanila kuchotsa
Kuphika:
Mu yaing'ono saucepan, kusungunula gelatin mu kapu ya karoti madzi. Mu blender, mkwapule mango mpaka yosalala. Ikani poto ndi gelatin pa sing'anga kutentha ndipo, oyambitsa, musiye mpaka granules asungunuka kwathunthu (osapitirira 1.5 minutes). Onjezerani madzi mu puree wa mango ndi chipwirikiti. Yonjezerani otsala karoti, kirimu wowawasa, shuga ndi vanila. Thirani msuzi mu nkhungu zinayi ndi refrigerate kwa maola osachepera atatu. Kutumikira ndi chidutswa cha mango ndi supuni ya kirimu wowawasa. Gawo limodzi: 135 kcal, 3 g wa mapuloteni, 3 g mafuta, 28 g wa chakudya, 2 g wa fiber, 39 mg ya calcium.
Mpanda wa Muesli
• makapu awiri a oatmeal
• chikho chimodzi 1 ufa wokwanira
• 2 a. l. mbewu ya sesame
• 1 tsp. kuphika ufa
• 1h. l. sinamoni
• mchere wambiri
• 3 tbsp. l. mafuta a azitona
• 2/3 kapu ya mpunga (kapena china chilichonse cha kukoma kwanu)
• dzira 1
• makapu awiri a zipatso zouma (cranberries, apricots, zowonjezera, zoumba)
• makapu awiri odulidwa amondi
Kuphika:
Chotsani uvuni ku 170C. Lembani poto ndi mafuta. Mu mbale yakuya, sakanizani madzi, batala ndi dzira. Mu mbale ina, sakanizani zowonjezera zowonjezera: oatmeal, ufa, sesame, ufa wophika, sinamoni ndi goli. Sakanizani madzi ndi zouma zowonjezera, onjezerani zipatso za mtedza ndi zouma ndi kusakaniza bwino. Phulani mtanda pa tebulo yophika ndi supuni yopyapyala ndikuphika mu uvuni kwa mphindi 20-30 mpaka keke ikuphwanya. Koperani kwa mphindi 10, pita ku bolodi locheka ndi kudulira 12 bars ndi mpeni. Sungani masiku angapo mu chidebe chotsitsimula. Gawo limodzi: 223 kcal, 5 g wa mapuloteni, 7 g mafuta, 38 g wa chakudya, 4 g wa fiber, 4 g wa calcium.
Msuzi wa yoghurt
• yogasi yachilengedwe ya mafuta 200
• 3 tsp. siketi (maple kapena uchi)
• makapu 4 a sinamoni
• maapulo awiri
Kuphika:
Sakanizani yoghurt, madzi, sinamoni. Maapulo a peel, kudula mu magawo 8. Lembani yogurt ndi zipatso. Tumikirani ndi pepala la timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timatontho timbewu timatchi timatontho Gawo limodzi: 75 kcal, 4 g wa mapuloteni, 2 g mafuta, 16 g wa chakudya, 1 g wa fiber. Chifukwa cha tebulo yathu yophika zakudya za ku Italy, mudzakhutitsidwa!