Tse ka Hare
Ke lintho life tse monate tseo u ka li phehang bakeng sa lijo tsa mantsiboea? Potso ena hangata e fetoha hlooho ho rona. Empa ha ho hlokahale feela hore u etse qeto ea hore na u fepa baratuoa ba hau joang, empa hape le ho phethahatsa merero ea hau kapele. Kahoo re tlameha ho hopola litlolo tse netefalitsoeng le ho ntlafatsa ka lihlahisoa tse ka sehatsetsing. Kajeno re tla tlatsa banka ea hau ea culinary piggy mme re u bolelle mokhoa oa ho lokisa lijo tsa mantsiboea tse bonolo, tse potlakileng, tse monate ntle le ho ikhathatsa haholo.
Khoho ka 'mala oa mookoli
Lifuba tsa kana tse nang le meroho li loketse ho pheha lijo tsa mantsiboea letsatsi le leng le le leng. Sejana sena se leka-lekane hantle liprotheine, mafura le lik'habohaedreite. Ntle le moo, e ananeloa habonolo mme e fa 'mele limatlafatsi tsohle tse hlokahalang bakeng sa nako ea ho robala. O ka eketsa sejana se lehlakoreng ka mofuta oa raese e phehiloeng mona. Bakeng sa ba latelang palo, ho molemo ho e nkela raese e sootho kapa e hlaha.
Lijo:
- sefuba sa kana - likhomphutha tse 4.
- pepere ea bulgarian ea mebala e fapaneng - likhomphutha tse 3.
- onion - lihlooho tse peli tse kholo
- tranelate e bolila-120 g
- mosetareta oa dijon - 3 tsp.
- soy sauce - 3 tbsp.
- konofolo-2-3 cloves
- paprika e khubelu, turmeric-0.5 tsp.
- letsoai, pepere e ntšo - ho latsoa
Re hlatsoa le ho omisa matsoele a kana, re etsa likhahla tse nyane, re kenya likotoana tsa konofolo. Tlotsa nama ka letsoai le linoko. Kopanya tranelate e bolila, mosetareta, moriana oa soya ka sekotlolo, ebe u tlotsa matsoele ka mahlakoreng 'ohle' me u tlohele ho tsamaea ka sekepe.
Ka nako ena, re tlosa mabokose a nang le peo le likarolo ho tsoa ho pelepele, re khaola makhasi a lero ka likotoana tse kholo. Re ebola li-bulbs ho tloha makhapetla, re li khaole ka mehele e halofo. Re kenya matsoele ka mokhoa o nang le foil, re a koahela ka meroho, re koala mathoko a foil, re baka tsohle ka ontong ka metsotso e 30-35 ka 180 ° C. Metsotso e 5 pele ho bofelo, re bula foil ebe re pheha nama ka meroho tlasa grill.
Salate ka mokhoa oa Asia
Salate e nang le nama le meroho e mecha ea crispy ka mongobo oa teriyaki ke risepe e loketseng bakeng sa lijo tsa mantsiboea tse potlakileng le tse bonolo tse tla natefisa lijo tse hlabosang tsa letsatsi le letsatsi ka litatso tse khanyang tsa Asia. Hopola feela, sena ke sejana se nang le linoko tse ngata, kahoo fetola bohale ka bohlale ba hao. Haeba o lakatsa, o ka eketsa meroho e meng mona.
Lijo:
- nama ea khomo - 400 g
- Likomkomere tse ncha - likhomphutha tse 3.
- onion - 1 pc.
- rantipole - 1 pc.
- k'habeche e khubelu-150 g
- mongobo oa teriyaki - 2 tbsp.
- asene ea veine - 1 tsp.
- tsoekere-0.5 tsp.
- letsoai, pepere e ntšo - ho latsoa
- oli ea limela - 3 tbsp. k.
- sesame - 1 tsp.
Re khaola likomkomere hore ebe likotoana tse telele tse tšesaane, re tšela k'habeche, ebe re seha lihoete ka grater bakeng sa lihoete tsa Korea. Re kopanya meroho eohle, fafatsa le tsoekere, nako le asene. Re pepeta konofolo mona ka har'a boralitaba, re kopanya tsohle hantle ebe re li tlohela hore li tsamaee hantle.
Re khaola nama ea khomo ka mekhabiso e melelele e tšesaane, 'me eiee ea e-ba mehele e halofo. Li halikise hammoho ka pane ea ho hadika e nang le botlaaseng bo teteaneng ho fihlela e le sootho ea khauta. Tšela ka mongobo oa teriyaki 'me u eme mollong motsotso o mong. Re kopanya nama le meroho e halikiloeng ka sekotlolo sa salate. Pele o sebeletsa, fafatsa karolo e 'ngoe le e' ngoe ea salate ka peo ea sesame.
Limpho tsa leoatle ka mohohlong oa li-noodle
Nka ja eng ha ke batla ho phomola nameng? Li-noodle tse nang le lijo tsa leoatleng e tla ba mofuta o mong o motle. U ka nka spaghetti e tloaelehileng, empa ka li-noodle tsa soba e tla ba molemo haholo. Li-noodle tsena tse tummeng tsa Majapane li na le lik'habohaedreite tse liehang, tse nang le phepo e ntle ebile li silehile hantle. Shrimp le mussels ke protheine e bobebe e felletseng ka sebopeho sa eona se hloekileng. Mme ka lebaka la meroho e kopantsoeng, o tla fumana karolo e kholo ea livithamini.
Lijo:
- li-soba noodle-400 g
- shrimp - 250 g
- li-mussels - likhomphutha tse 10-12.
- onion - likarolo tse 2.
- rantipole e kholo - 1 pc.
- lierekisi tse tala-150 g
- eiee e tala-masiba a 3-4
- konofolo-2-3 cloves
- Motso oa ginger - 1 cm
- soy sauce - 2 tbsp. k.
- letsoai, tsoekere - ho latsoa
- oli ea sesame-2-3 tbsp. k.
Pele, re beha soba ho pheha. Li-noodle li lokiselitsoe ka potlako, ha li sa feta metsotso e 5-7. Nakong ena, re tla ba le nako ea ho lokisetsa tse ling tsohle. Senya pane e halikiloeng ka oli, motso oa ginger o halikiloeng, konofolo e pshatlehileng le li-cubes tsa onion bakeng sa metsotsoana e 30-40. Ebe u tšela lihoete ka joang le passeruem ho fihlela u nolofalitsoe. Ka mor'a moo, re beha li-shrimp tse khabisitsoeng, li-mussels le lierekisi tse tala. Li chese ka mocheso o itekanetseng, o hlohlelletsa khafetsa, metsotso e 2-3. Qetellong, eketsa li-noodle, nako le sopho ea soya ka letsoai le tsoekere, ema mollong motsotso o mong. Linotsi tse monate tse monate li tla fa sejana lieiee e tala.
Khomo ea likhomo
Haeba u na le nkho ea linaoa tse nang le makotikoti ka setokong, potso ea hore na u ka pheha lijo tsa mots'eare e bonolo e ke ke ea hlaha. Kenya nama e khubelu e nyane le meroho e mecha - o tla fumana sejana se hlabosang se nang le protheine bakeng sa ba lapileng haholo. Haeba o batla mofuta o bobebe oa lijo, nka khoele kapa khoho.
Lijo:
- nama ea khomo - 500 g
- linaoa tse tšoeu tse entsoeng ka makotikoting-400 g
- tamati e ncha e ncha - 2 likhomphutha.
- peista ea langa le le lej - 2 tbsp. k.
- onion - 1 pc.
- oli ea limela - 3 tbsp. k.
- konofolo-3-4 cloves
- tala eiee - mahlaka a 2
- letsoai, pepere e ntšo, paprika - ho latsoa
Senya pane ea ho hadika ka oli ebe u hadika onion le konofolo ho fihlela ponahalo. Re khaola nama ea khomo ka likotoana, re e hasanye ho motho ea fetang, e chese ka mahlakoreng 'ohle bakeng sa metsotso e 5-7. Ebe u eketsa tamati e khabisitsoeng le tamati ea langa le le lej. Tlisa ntho e 'ngoe le e' ngoe ho pheha, fokotsa lelakabe bonyane 'me u bososele tlas'a sekwahelo ka mocheso o tlase halofo ea hora.
Qetellong, tšela linaoa, beha letsoai le linoko ho latsoa, kopanya hantle. Re ntse re pheha ka mokhoa o ts'oanang bakeng sa metsotso e meng e 10. Fafatsa sejana ka eiee e tala, tsitlella tlasa sekwahelo metsotso e 5 - 'me u ka e fa tafoleng.
Lijo tsa mots'eare le Mataliana
Ho thoe'ng ka risepe ea lehlabula bakeng sa lijo tsa mantsiboea tsa setaliana? Paseka e nang le meroho le moriana oa pesto ke sona seo u se hlokang. Hoa hlokomeleha hore Mataliana a thabela ho e ja khafetsa mme ha a fole ho hang. Lekunutu lohle ke hore bijoux e entsoe ka koro ea durum, ka hona e bohlokoa ho feta bijoux e tloaelehileng ho rona. Mme ka sosi e monate ea pesto, e fumana tatso e ikhethang ea Mataliana.
Lijo:
- fettuccine - 600 g
- sirilamunu - likhomphutha.
- letsoai, pepere, oregano, basil - ho latsoa
Motsoako oa Pesto:
- basil e ncha e tala - 100 g
- Parmesan-100 g
- linate tsa phaene-120 g
- oli ea mohloaare-100 ml
- konofolo - 2 cloves
Pele o hloka ho lokisa sosi e le hore e be le nako ea ho ritela. Re tobetsa konofolo ka lehlakore le sephara la thipa. Re roba makhasi a basil makaleng. Re kenya ntho e 'ngoe le e' ngoe ka sekotlolo sa blender, re tšela linate tsa phaene, ka hloko re tsubelle ho fihlela ts'ebetsong e ts'oanang. Grate parmesan ka grater e ntle, e kenye ho mongobo ka oli ea mohloaare, e otle hape.
Re pheha fettuccine metsing a letsoai ho fihlela al dente ebe re khothaletsa metsi ka paneng ka botlalo. Fafatsa pasta ka lero la lemone, eketsa moriana oa pesto, letsoai le linoko tse nkhang hamonate, kopanya tsohle hantle. Sebeletsa pasta ena hang-hang, e khabisitsoeng ka halofo ea tamati ea ciliegia.
Litlhapi tse tšoeu, liperela tse khubelu
Litlhapi tse tšoeu tse halikiloeng tse nang le meroho li etselitsoe lijo tse bobebe, tse hlabosang - lingaka le litsebi tsa phepo e nepahetseng ba re sena. Ho na le liprotheine tse ngata tse silang habonolo ho eona, ho na le mafura a fokolang, ebile ha ho na lik'habohaedreite ho hang. Lintho tse mafolofolo tse fumanehang ka har'a litlhapi tse joalo li potlakisa metabolism mme li na le phello e khutsitseng tsamaisong ea methapo. O hloka eng hape qetellong ea letsatsi le maphathaphathe?
Lijo:
- Fillet e tšoeu ea tlhapi-800 g
- konofolo - 2 cloves
- tamati e khubelu le e mosehla ea ciliegia - maqheka a 8-10.
- oli ea mohloaare - 3 tbsp.
- thyme e omisitsoeng - li-sprigs tse 4
- sirilamunu - 1 likhomphutha.
- letsoai, pepere e tšoeu - ho latsoa
Re theola tlhapi ea tlhapi, rea e hlatsoa, re e omella ka lithaole tsa pampiri ebe re e seha likaroloana. Itlotse ka letsoai le pepere e tšoeu, pepeta konofolo ka holimo, u tšollele oli ea mohloaare. Beha fillet ka sejana se tlotsitsoeng sa ho baka, beha li-sprigs tsa thyme kaholimo. Re phunya litamati tsa ciliegia ka fereko, re khaola lemone likarolong tse 4, re koahela litlhapi ka tsona.
Koahela hlobo ka bolokolohi, e kenye ka ontong e futhumetseng ea 180 ° C nako e ka bang metsotso e 20-25, ebe u tlosa foil eo ebe u pheha metsotso e meng e 10. Ho khabisa ka litlhapi tse tšoeu, o ka sebeletsa litapole tse halikiloeng kapa salate ea meroho e mecha.
Melemo ea eona ke ea nakoana
Qetellong, re tla pheha lijo tsa mantsiboea tse monate haholo - salate e nang le quinoa le avocado. Mabapi le polokelo ea liprotheine, quinoa e ka pele ho lijo-thollo tsohle tse tsebahalang. Ka nako e ts'oanang, e ananeloa ke 'mele habonolo le ka botlalo. Mabapi le sebopeho sa li-amino acid, lijo-thollo tsena li haufi le lebese, 'me ha e le ka pokello ea phosphorus e ka qothisana lehlokoa le litlhapi. Tatso ea quinoa e ts'oana le raese e sa sebetsoang, hape e tsamaea hantle le nama le meroho.
Lijo:
- sefuba sa kana-600 g
- quinoa - 400 g
- avocado - likhomphutha tse 2.
- lamunu - 1 likhomphutha.
- parsley - li-sprigs tse 4-5
- oli ea mohloaare - 2-3 tbsp. k.
- lero la lemone - 2 tsp.
- letsoai, pepere e ntšo, curry, paprika - ho latsoa
Re kenya quinoa ho pheha metsing a letsoai ho fihlela a nolofala. Nakong ena, re khaola likhoele tse nyane ka likotoana tse nyane, re fafatsa ka letsoai le linoko, ebe re li tšela ho fihlela e le sootho ea khauta ka oli. Makhapetla a peeled ea avocado a khaola likotoana. Tlosa lekhapetleng le lifilimi tse tšoeu ho lamunu, khaola likotoana tse kholo.
Kopanya quinoa e phehiloeng, likotoana tsa kana, lamunu le avocado ka sekotlolo sa salate. Kenya parsley e halikiloeng, letsoai le pepere ho latsoa, nako le lero la lemone, kopanya hantle. Salate e khahlang joalo e fuoa mofuthu hamonate.
Re tšepa hore joale ho tla ba bonolo ho uena ho etsa qeto ea hore na u phehele eng bakeng sa lijo tsa mantsiboea. Fumana lipepepe tse ling hape ka linepe tse mabapi le taba ena webosaeteng ea rona. Mona re bokelletse maikutlo a mangata a khahlisang ho tsoa ho babali ba rona mabapi le mokhoa oa ho fepa lelapa lohle le le monate, le khotsofatsa ebile le potlakile. Hona u tloaetse ho pheha eng bakeng sa lijo tsa mantsiboea? A na u na le diresepe tseo u li ratang haholo tseo u li sebelisang khafetsa? Abelana maqheka a ho pheha le lijana tse netefalitsoeng ho maikutlo.