Maka 4 servings:
600 g salmon fillet, juice of lemon, 30 g chopped pasili, 50 grams nke yabasị yiri mgbaaka, 2 àkwá, 3 tablespoons nri cheese cheese, 2 tablespoons breadcrumbs, 5 tablespoons cornflakes, tomato 2, nnu, 3 tablespoons Mayonezi , 200 g nke utoojoo ude, 5 tablespoons nke ihe oriri mmanụ.
Nkwadebe:
1. Achịcha anụcha, gbanye ihe ọṅụṅụ lemon, tinye pasili, ọkara yabasị na nnu. Iti nsen, jikọta ya na cheese, cheesecrumbs na iberibe iyak. A kpochapụrụ bọọlụ site n'ala anụ na mpịakọta na ọka flakes.
2. Bee tomato na mmiri na esi esi mmiri, bee, kpochapu ya. Mix na Mayonezi, utoojoo ude na mmiri eyịm. Nnu.
3. Iberibe bọọlụ azụ na mmanụ na-esi nri (8 min), tinye efere na efere wee jee ozi na tomato ihendori.
Oge nri: minit 30.
N'otu akụkụ, 580 kcal.
Ndị na-edozi - 42 g, abụba -16 g, carbohydrates - 66 grams
Nri na-atọ ụtọ na "nkwụsị" nke ọhụụ.
Maka ọrụ 2:
200 g noodles, nnu, 1 ụyọkọ basil, okpukpu abụọ nke rosemary, 1 tablespoon nke pine osisi, 1 tablespoon nke grated cheese, 8 tablespoons of oil vegetable, black ground ground, 6 nnukwu raw shrimps, 1 clove garlic.
Nri:
1. Obụpde ihe ndị ahụ. Na-etinye basil epupụta na mkpụrụ, cheese na 4 tablespoons nke ihe oriri mmanụ. Oge na-egweri ngwakọta na blender.
2. Igha akwukwo ohia ka o buru. Mgbe ị na-egbutu azụ, wepụ ihe mkpuchi ọchịchịrị. A na-esi na bọmbụ na-agafe na ụlọ ọkụ iri anọ. spoons nke ihe oriri na mmanụ tinyere rosemary. Na-esi nri (1 nkeji na nke ọ bụla). Nnu na ose.
3. Wepu ya na ọkụ ma ghara ịgbasa site na pan frying, ruo mgbe ha ga-esi na-ebugharị (na-etinye ya na mmanụ ọkụ) Ngwakọta na-eme ka ọ bụrụ ihe oriri na oseose. N'elu elu na shrimps.
Oge nri: minit 30.
N'ime otu ọrụ, 185 kcal.
Ndị na-edozi - 7 g, abụba -15 g, carbohydrates - 7 g
Ebe a na-eri nri na akwụkwọ nri.
Maka 4 servings:
3 cloves garlic, 2 tablespoons of juice of lemon, 1 teaspoon dried oregano, ala Chile, 7 nri tablespoons mmanụ, 4 steaks, 1 karọt, 1 yabasị, 1 cup lentil lentil, 1 petio celery stalk, 1 chili ose, 100 g nke letus, 150 g nke ọka mkpọ, 1 tablespoon nke balsamic mmanya na mọstad.
Nri:
1. Ọkara garlic na-eri ma na-ejikọta ya na ihe ọṅụṅụ lemon, oregano, chili, 4 ihe oriri tablespoons. Ose. Dụba anụ ahụ ma hapụ otu awa.
2. Carrots, eyịm na galik na-adaba n'ime cubes, tinye lentil. Nnu, wunye 2 iko mmiri. Cook, dị ka e gosiri na nkwakọ ngwaahịa lentil. Celery bee n'ime ihe yiri mgbaaka, chili, wepụ mkpụrụ osisi, - ụra, letus gbanye n'ime iberibe, niile agwakọta ya na lentil sie ya na oka ọka.
3. Steaks ka ighe. Salad ejiji na mmanya na mọstad. Nnu na ose.
Oge nri: minit 30
Na otu na-eje ozi 650 kcal
Ndị na-edozi - 51 g, abụba - 35 g, carbohydrates - 31 grams
Ịkwanye n'okpuru "uwe" nke eyịm.
Maka 4 servings:
3 gwakọtara, 120 g nke bọta, 2 mpekere achịcha maka toast, 1 teaspoon nke mọstad, 20 g nke breadcrumbs, nnu, ala oji ojii, 4 beef steaks (180 grams), 1 ime ụlọ iri nri. otu ngaji nke mmanụ ihe oriri, 125 ml nke efere, 1 teaspoon nke ọchịchịrị ihendori thickener.
Nri:
1. Wunye yabasị na 20 g nke bọta ma wepụ ya pan. Achịcha ịkpụ n'ime cubes ma ighe ke 20 g nke butter. Tinye yabasị. Gwakọta butter, mọstad, bred. Oge na bido.
2. Steaks na akọrọ na ighe nke ọma na mmanụ ihe oriri (minit 3 n'akụkụ nke ọ bụla). Tinye anụ, nnu, ose ma dị jụụ. Onion ngwakọta na-etinye akwa oyi akwa na steaks, smoothen na "aja aja" n'okpuru grill.
3. Jupụta na efere na abụba si na-ata. Ihe oriri obụpde na thicken. Oge. Meat sauce na-eje ozi na letus na tomato cherry.
Oge nri: minit 30
Na otu na-eje ozi 540 kcal
Ndị na-edozi - 41 grams, abụba - 36 grams, carbohydrates - 14 grams