Don shafuka 4:
600 g salmon fillet, ruwan 'ya'yan lemun tsami, 30 g yankakken faski, 50 grams da albasa albasa, 2 qwai, 3 tablespoons gida cuku cin abinci, 2 tablespoons breadcrumbs, 5 tablespoons cornflakes, 2 tumatir, gishiri, 3 tablespoons mayonnaise , 200 g na kirim mai tsami, 5 tablespoons na kayan lambu mai.
Shiri:
1. Kifi finely yankakken, zuba ruwan 'ya'yan lemun tsami, ƙara faski, rabin kore albasa da gishiri. Beat qwai, Mix tare da gida cuku, breadcrumbs da guda na kifi. Kwayoyin da aka yi birgima daga nama na ƙasa da kuma yi a cikin masararrun masarar da ke ciki.
2. Yanke tumatir da ruwan zãfi, kwasfa, yankakke. Mix tare da mayonnaise, kirim mai tsami da kuma albasa da albasarta. Salt.
3. Fry kifi a cikin kayan lambu mai kayan lambu (8 min), sanya tasa a kan faranti kuma ku bauta tare da miyagun tumatir.
Lokacin cin abinci: minti 30.
A wani sashi, 580 kcal.
Sunadaran - 42 g, fats -16 g, carbohydrates - 66 grams
Delicious prawns a kan "matashi" na noodles.
Don 2 sabis:
200 g naman, gishiri, 1 bunch of Basil, 2 sprigs na Rosemary, 1 teaspoon na Pine kwayoyi, 1 tablespoon na cuku cuku, 8 tablespoons na kayan lambu mai, barkono baƙar fata, 6 manyan raw shrimps, 1 albasa da tafarnuwa.
Cooking:
1. Tafasa siffofi. Mix da ganye na Basil tare da kwayoyi, cuku da 4 tablespoons na kayan lambu mai. Yanayi da kuma kara da cakuda a cikin bokal.
2. Kwanƙasa yaduwa zuwa wutsiya. Bayan da aka yanke baya, cire duhu. Tafarnuwa an wuce ta wurin jarida kuma mai tsanani a cikin ɗakin cin abinci 4. spoons na kayan lambu mai tare da Rosemary. Saukake fry (1 minti daya a kowane gefe). Salt da barkono.
3. Cire daga zafin rana kuma kada ka yada daga gurasar frying, sai sun zama masu gaskiya (sau da yawa zuba tare da mai mai zafi). Mix noodles tare da yaji miya. Top tare da shrimps.
Lokacin cin abinci: minti 30.
A daya bauta, 185 kcal.
Sunadaran - 7 g, fats -15 g, carbohydrates - 7 g
Abincin da aka ji dashi tare da kayan lambu.
Don shafuka 4:
3 cloves of tafarnuwa, 2 tablespoons na lemun tsami ruwan 'ya'yan itace, 1 teaspoon dried oregano, ƙasa Chile, 7 man shuke-shuke dafa abinci, 4 steaks, 1 karas, 1 albasa, 1 kofin ja lentil, 1 petio seleri stalk, 1 barkono chili, 100 g na letas, 150 g na masara gwangwani, 1 tablespoon na balsamic vinegar da mustard.
Cooking:
1. Half albasa tafasa da kuma haɗuwa tare da ruwan 'ya'yan lemun tsami, oregano, chili, 4 man kayan lambu mai ganyayyaki. Pepper. Lubricate nama ka bar 1 hour.
2. Karas, albasa da tafarnuwa sun kasance a yanka a cubes, suna ƙara lentils. Salt kuma zuba 2 kofuna na ruwa. Cook, kamar yadda aka nuna a kan marufi na lentils. Cikile a yanka a cikin zobba, chili, cire tsaba, - ratsi, letas a yanka a cikin guda, duk gauraye da dafafan dafa da masara da aka dafa.
3. Steaks zuwa soya. Salatin ado tare da vinegar da mustard. Salt da barkono.
Lokacin cin abinci: minti 30
A daya bauta 650 kcal
Sunadaran - 51 g, fats - 35 g, carbohydrates - 31 grams
Ganye a karkashin "gashi" na albasa.
Don shafuka 4:
3 kwararan fitila, 120 g na man shanu, 2 burodi na gishiri, 1 teaspoon na mustard, 20 g na breadcrumbs, gishiri, barkono baƙar fata, 4 naman sa steaks (180 grams), 1 ɗakin cin abinci. a cokali na kayan lambu mai, 125 ml na broth, 1 teaspoon na duhu miya thickener.
Cooking:
1. Zuba albasa a 20 g na man shanu da kuma fitar da frying kwanon rufi. Gurasa a yanka a cikin cubes kuma toya a 20 g man shanu. Sanya albasa. Mix sauran man shanu, mustard, breadcrumbs. Sa'a da dama.
2. Steaks don bushe da kuma fry da kyau a cikin kayan lambu mai (3 minutes a kowace gefe). Saka nama, gishiri, barkono da sanyi kadan. Albasa da albasarta sa kwanciyar hankali a kan steaks, smoothen da "launin ruwan kasa" karkashin ginin.
3. Cika kumfa tare da mai daga roasting. Sauce tafasa da thicken. Sa'a. Nama miya kuma ku bauta tare da letas da tumatir ceri.
Lokacin cin abinci: minti 30
A daya daga cikin 540 kcal
Sunadaran - 41 grams, fats - 36 grams, carbohydrates - 14 grams