Salad pack choy
- 200 g oo salad ah ama salad kale
- 2 Tomato «Bull's heart»
- 12 shimbiro
- 1 basal cas
Lahaanshaha shidaalka:
- 4 tbsp. l. khudradda citrus
- 2 tbsp. l. sonkorta
- 2 xabo oo toon ah
- 1 khudradeed oo ah basbaas yaryar
- 2 tsp. Suugo macaan
- dhawr geed oo canab ah
- 10 g oo xididka xididka ah
- oo ah labada ismaris
Karinta:
Diyaari saldhiga gaasta. Miir iyo mashiinka dhoobada ah, mayr, qalaji, ka saar waaweyn afkoda iyo garoocad. Biyo raaci, ka saar jirida, jarjar xabadaha yaryar. Iska xoqdo toonta. Xiddiga xididka, dhaq, biyo, diirran. Isku dar dhammaan maaddooyinka, isku darka, xilliga sonkorta, suufka iyo digriiga dhagaxa. Biyo diiri oo jarjar waaweyn. Iska yaree basasha gudaha dhinacyada khafiifka ah, iyo tamaandhada gogosha. Gawaarida la kariyey oo la nadiifiyey. Qaado salaar, gawaarida, xaleef yaanyo on saxan ee digir, oo ay ku daboolaan dhaymo dhaymo-ginger. Qayb hal qayb ah: 128 kcal, 10 garaam oo borotiin ah, 1 g oo dufan ah, 20 g oo ah carbohydrates.
Panini leh isbinaajka
- 8 xabbo oo ah digirta miraha oo dhan 2-3 cm qaro ama 2 psi, jarjar afar qaybood
- 4 koob oo caleemo yar yar oo isbinaajisa
- 8 xaleef yaanyo (1 yaanyo dhexdhexaad ah)
- 1 tsp cusbo
- 1 tsp. basbaaska dhulka hoostiisa
- 4 koob oo khafiif ah basasha
- 60 garaam oo farmaajo ah
- 2 tsp. caleemaha basil
- Saliida Saliidda
Karinta:
Uruuri sanduuqyada: kala badh qolka isbinaajka inta u dhexeysa 4 wiqiyadood oo rooti ah ama caarad, ku dar daboolka yaanyada, cusbada cusbada, basbaaska. Ku dar dalagyada basasha iyo caleemaha basil. Ka dibna ku dar foornada. Xidho Halyeeyada ayada oo hurdada ka hartay. Si tartiib ah hoos ugu riix. Daadi saliida saliidda, korantada korontada ah ama lakab la saaro lakab aan lahayn. Preheat. Ku rid sanduuqyada dusha sare ee roasterka iyo shiilan iyo isku shiisho 2-3 daqiiqadood. Isticmaal digsi qaboojiye, ka hor inta aan la shiilin "daboolka" ee sandwiches, ka dibna naftaada ismaris ah 2 daqiiqo. Qeyb ka mid ah: 315 kcal, 7 g dufan, 50 g carbohidrat, 13 g protein, 8 g fiber.
Salad of qajaarka iyo liin macaan
- 2 malabyo casaan, diiray oo jaray qeybtii
- kala badh qajaar yar, khafiif ah jarjaran
- 1 tbsp. l. saliida saytuunka
- 4 koob oo ah caleemo dillaacsan oo cusub
- 4 koob oo khafiif ah basbaas cas
- 12 xidhnaa saytuun
- milix iyo basbaas ay u dhadhamiyaan
Karinta:
Iska yaree kala badh kastoo quraarad ah oo la jarjarayo oo ku rid saxan weyn. Ku dar qajaarka. Daadi isku dar saliid saytuun ah oo ku dar milix iyo basbaas ay u dhadhamiyaan. Isku walaaq wax kasta oo u geli qaybo. Ku qurxin basasha iyo caleemaha dhirta, sar sare leh saytuunka. Ku darso miiska. Hal qadar ah (4 qaybood oo saladh ah): 86 kcal, 5 g dufan (1 g saturated), 11 g carbohidrates, 1 g protein, 2.5 g fiber, 49 mg kalsiyum, 0.7 mg birta, 117 mg sodium.
Herculean-Fruity Parfait
- 4 koob oo ah jajabka Herculean
- 4 koob oo caano fadhi ah
- 4 koob oo ah khudradda la jarjaray iyo sisinta
- 4 koob oo ah miraha la jarjaray (tufaaxa, isteroberi) ama berry
- 1 tsp. malab
- 1h. l. budada kookaha
Karinta:
Ku rid lakabka yoogada, siriyaalka, lowska iyo miraha ku jira muraayad balaadhan (waxaad ku celin kartaa dhammaan lakabyada 2 jeer), ugu sareyso malab iyo roodhida kookaha. Ku qurxin dusha kaneecada. Hal qeyb: 126 calories, 20 garaam oo dufan, 31 garaam oo karbohidraat, 10 garaam oo borotiin ah, 5 garaam oo fiber, 473mg oo kalsiyum ah.
Maraq Balsa Pumpkin
- 3/4 koob oo basasha jar jartey
- 2 tsp. saliida saytuunka
- 2.5 tsp. budada curry
- 4 koob oo ah digaag ama maraq khudradeed
- 400 g oo bocorka ah
- 2 baradho, jarjar xabadaha
- 4 koob oo la jarjaray oo la jarjaray
- 4 duub
- cusbo, basbaas ay u dhadhamiyaan
Karinta:
Duufaan, daadi basasha 2 daqiiqo. Ku dar curry oo dib u dhigo daqiiqad kale. Ku dar maraq, bocor iyo baradhada iyo isku kari. Yaree kuleylka iyo kariyo 10 daqiiqo. Ku darso cagaarka. Qeyb ka mid ah: 238 kcal, 40 g oo ah karbohidrat, 5 g oo dufan, 9.5 g oo ah borotiinka, 6 g oo fiber ah.
Salad leh noodle noodle noodle
- 225 garaam oo udon ama soba ah
- 2 tsp. miraha mugdiga ah
- 2 xabo oo toon ah, jar jartey
- 1t.l. ginger cufan
- 1 tbsp. l. saliida saytuunka
- 1 baako (450 g) oo khudaarta la qaboojiyey: digir macaan, karootada, basasha iyo boqoshaada (ka hor inta aan la karin)
- 2 tsp. Suugo soy ah oo cusbo leh
- 3 koob oo ah lowska la dubay
Karinta:
Ku rid baastada biyaha karkaraya oo isku kari ilaa 8 daqiiqo ilaa inta la kariyey. Qaboojiyaha qaboojiyaha, kululeey saliidda, ku dhaji toonta iyo xargaha. Ku gudub 1 daqiiqo. Ku dar isku dar ah khudradda oo ku dhaaf 2 daqiiqo dheeraad ah. Isku dar qudaarta iyo baastada, ku dar maraqa soy. Ku daadi lowska soy. Qeyb ka mid ah: 343 kcal, 7.8 g oo dufan, 54 g oo ah carbohidrat, 17 g oo borotiinno, 7 g oo fiber ah.
Steak marinated
- 600 g oo ah hilibka lo'da ee hilibka lo'da
- 4 koob oo jar jartey burka cusub ama 1 tsp. qalajiyey
- 1 tbsp. l. marjoram cusub oo la jarjarey ama 1 tsp. qalajiyey
- 1 tbsp. l. jar jartey oregano cusub oo la jarjaray ama 1h. l. qalajiyey
- 3 xabo oo toon ah
- 1.5 tsp. paprika
- 1 tsp. basbaas kulul
- Z st. l. saliida saytuunka
Karinta:
Iska yaree dufanka xad-dhaafka ah ee hilibka ka dibna jaranjarada labada dhinacba iska jar laba mindi. In baaquli yar, ku dar dhammaan caleemo, milix, basbaas iyo tuujin toonta. Qaado hilibka adoo isku daraya dhir daaweyn labada dhinacba. Ku rid on saxan, ku dabool leh filim iyo marinate qaboojiyaha saacad. Haddii aad ku shubeyso dab furan, sug ilaa inta dhuxulku gubanayaan 20-25 daqiiqo, haddii koronto - u kulul heerkulka celceliska. Gali hilibka shiilada iyo waxaad isku shiishaa labada dhinac ilaa ay ka soo baxaan qoyaan. Ka dibna ku dheji kursi jarjar oo ha qabow ilaa daqiiqo. Si yaryar u cun oo u adeegso salad. Qeyb ka mid ah: 179 kcal, 11 garaam oo baruur, 1 g oo karbohidraat, 19 g oo borotiin ah, 0 g oo fiber ah.