Salatin shirya kyan
- 200 g na salat salatin ko kowane letas
- 2 tumatir «Bull zuciya»
- 12 shrimps
- 1 albasa jan
Domin shan iska:
- 4 tbsp. l. citrus vinegar
- 2 tbsp. l. sugar
- 2 cloves da tafarnuwa
- 1 kwafi na barkono barkono
- 2 tsp. kawa tsami
- wasu hanyoyi na coriander
- 10 g na ginger root
- wani ɓangare na spint
Cooking:
Shirya tashar gas. Mint da coriander kurkura, bushe, cire manyan mai tushe da kuma sara. Pepper kurkura, cire stalk, a yanka a kananan cubes. Sara da tafarnuwa. Ginger tushe, wanke, kwasfa, grate. Hada dukan sinadaran, Mix, kakar tare da sukari, vinegar da kawa miya. Salt wanke kuma sara babban. Yanke albasa a cikin ƙananan zobba, da tumatir cikin yanka. Saukake da Boiled kuma tsabtace. Saka da letas, shrimp, tumatir yanka a kan farantin peas, saman tare da ado-ginger dressing. Ga kashi daya: 128 kcal, 10 grams na gina jiki, 1 g mai, 20 g na carbohydrates.
Panini tare da alayyafo
- 8 sassa na dukan hatsi burodi 2-3 cm lokacin farin ciki ko 2 pita, a yanka a cikin 4 guda
- 4 kofuna na kananan alayyafo ganye
- 8 yanka tumatir (1 tumatir tumatir)
- 1 tsp gishiri
- 1 tsp. freshly ground barkono
- 4 kofuna waɗanda thinly sliced da albasarta
- 60 grams na feta cuku
- 2 tsp. Basil ganye
- man fetur mai lubricating
Cooking:
Tattara sandwiches: rarraba rabi na alayyafo tsakanin 4 nau'i na burodi ko pita, kai tare da yanka tumatir, gishiri mai haske, barkono. Add albasa da zobba da ganye basil. Sa'an nan kuma ƙara feta. Rufe pyramids tare da sauran halves gurasa. Danna danna ƙasa. Yayyafa da man fetur, lantarki na lantarki ko kwanon rufi tare da jikin ba da sanda. Preheat. Sanya sandwiches a farfajiya na roza da gasa kuma toya don 2-3 minti. Yin amfani da kwanon rufi, dafaɗa "lids" na sandwiches, sa'an nan kuma sandwiches da kanka don minti 2. A cikin wani sashi: 315 kcal, 7 g mai, 50 g carbohydrates, 13 g furotin, 8 g fiber.
Salatin na cucumbers da albarkatun lemun
- 2 albarkatun lemun tsami, yankakke kuma a yanka a rabi
- rabin ƙananan kokwamba, thinned sliced
- 1 tbsp. l. man zaitun
- 4 kofuna na torn ganye na sabo ne Mint
- 4 kofuna waɗanda thinly sliced ja albasa
- 12 zaitun zaitun
- gishiri da barkono don dandana
Cooking:
Yanke kowane rabi na orange a cikin yanka na bakin ciki kuma sanya su cikin babban tasa. Ƙara cucumbers. Yayyafa da cakuda da man zaitun kuma ƙara gishiri da barkono dandana. Sanya kome da kuma sanya su cikin rabo. Yi ado tare da albasa da launin mint, kai da zaituni. Ku bauta a kan tebur. A cikin guda (4 ɓangare na salatin): 86 kcal, 5 g mai (1 g cikakken), 11 g carbohydrates, 1 g gina jiki, 2.5 g fiber, 49 MG calcium, 0.7 MG ƙarfe, 117 mg sodium.
Herculean-Fruity Parfait
- 4 kofuna na flakes Herculean
- Kofuna waɗanda 4 na yogurt mai ƙananan
- 4 kofuna waɗanda yankakken hazelnut da sesame iri
- 4 kofuna na yankakken 'ya'yan itace (apples, pears) ko berries
- 1 tsp. zuma
- 1h. l. koko foda
Cooking:
Saka saƙar yogurt, hatsi, kwayoyi da 'ya'yan itatuwa a cikin gilashin gilashi (zaka iya sake maimaita sau biyu), tare da zuma da yayyafa koko. Yi ado tare da tsutsa na mint. A wani sashi: 126 adadin kuzari, 20 grams na mai, 31 grams na carbohydrates, 10 grams na gina jiki, 5 grams na fiber, 473 MG na calcium.
Suman miya curry
- 3/4 kofin finely yankakken albasa
- 2 tsp. man zaitun
- 2.5 tsp. curry foda
- Kofuna waɗanda 4 na kaza ko broth kayan lambu
- 400 g na kabewa
- 2 dankali, a yanka a cikin cubes
- 4 kofin yankakken cilantro
- 4 Rolls
- gishiri, barkono dandana
Cooking:
A cikin wani saucepan, lambatu da albasarta na minti 2. Ƙara Curry kuma fitar da wani minti daya. Add broth, kabewa da dankali da kuma kawo zuwa tafasa. Rage zafi kuma dafa don minti 10. Ku bauta wa tare da buns. A wani sashi: 238 kcal, 40 g na carbohydrates, 5 g na mai, 9.5 g da sunadaran, 6 g na fiber.
Salatin da noodles noodles na Japon
- 225 grams na udon ko soba noodles
- 2 tsp. duhu sesame tsaba
- 2 cloves tafarnuwa, yankakken finely
- 1t.l. grated Ginger
- 1 tbsp. l. man zaitun
- 1 fakiti (450 g) na kayan lambu mai daskarewa: zaki mai dadi, karas, albasa da namomin kaza (narke kafin dafa)
- 2 tsp. mai haske-salted soya sauce
- 3 kofuna na soyayyen soya kwayoyi
Cooking:
Sanya sahu a cikin ruwa mai zãfi kuma dafa na minti 8 sai an dafa shi. A cikin kwanon frying, zafi man, sanya tafarnuwa da ginger a cikinta. Yi tafiya na minti daya. Ƙara cakuda kayan lambu da wucewa don karin minti 2. Hada kayan lambu da noodles, ƙara waken soya. Yayyafa da soya kwaya. A kashi guda: 343 kcal, 7.8 g na mai, 54 g na carbohydrates, 17 g na sunadarai, 7 g na fiber.
Yanke marinated
- 600 g sashi daga nama maras nama
- 4 kofuna waɗanda finely yankakken sabo ne Rosemary ko 1 tsp. dried
- 1 tbsp. l. finely yankakken sabo marjoram ko 1 tsp. dried
- 1 tbsp. l. yankakken yankakken sabo ne ko 1h. l. dried
- 3 cloves na tafarnuwa
- 1.5 tsp. paprika
- 1 tsp. jan zafi barkono
- З. l. man zaitun
Cooking:
Yanke kitsen nama mai nisa daga nama kuma yanke yanke daga bangarorin biyu tare da wuka mai kaifi a wurare guda biyu. A cikin karamin kwano, haxa dukkan ganye, gishiri, barkono da kuma danna tafarnuwa. Rub da nama tare da cakuda ganye a ko'ina a garesu. Saka a kan farantin, ya rufe tare da fim kuma a cikin firiji don sa'a daya. Idan kuna fry a kan wuta ta bude, jira har sai dusar wuta ta ƙone don minti 20-25, idan a kan wutar lantarki - zafi shi zuwa zazzabi. Saka nama a kan gasa da kuma toya a garesu har sai wani crispy ɓawon burodi. Sa'an nan kuma sanya a kan yanke katako kuma bari sanyi ga kimanin minti daya. Cikakken nama da kuma hidima tare da salatin. A wani sashi: 179 kcal, 11 grams na mai, 1 g of carbohydrates, 19 g gina jiki, 0 g na fiber.