Msuzi watsopano wa bowa:
Pa ma 4 servings: 200 g ya Chapunol Champurm (600 kl), 100 g ya anyezi ), 1 mbatata - 50 g (40 knka), 20 g waku Greenery (10 kcal), 500 g.
Chapuloni amasaka kusamba mosamala, kenako kudula bwino. Kaloti kuchapa, oyera ndikudula. Kaloti ndi bowa amaphika m'madzi amchere kwa mphindi 20. Kenako mu msuzi kuwonjezera mbatata zosankhidwa, uta umaphika kwa mphindi 15, ikani tsamba la bay, lamchere. Msuzi utachotsedwa pamoto, batala ndi masamba osenda owirikizawo amawonjezeredwa.
Kalori wa gawo limodzi: 80 kcal
Zoyikidwa zukini:
Pa 8 servings: 500 g wa zukini (135 kcal), kuluma 100), 53 g ya kaloti (165 k a parsley ndi katsabola), 1 kbsp. Supuni wowawasa zonona (50 kcal).
Zucchini amatsukidwa kuchokera pachimake ndi mbewu, kudula pakati. Pakati pa kaloti amazimitsidwa ndi anyezi wosenda, unyinji umayikidwa pakati pa zukini, kutsanulidwa ndi madzi otentha, kudetsedwa. Pambuyo potha kukodzedwa ndi amadyera.
Kalori wa gawo limodzi: 49 kcal
Buckwheat pharridge yokhala ndi msuzi wa bowa
Pa 6 servings: 200 g wa bowa wouma (429 kcal), 100 g ya anyezi, (40 kcal), 90 g ya buckwheat porridge (500 kbsp), 1 tbsp. Supuni ya zonona (187, 5 kcal), 20 g wa ufa (80 kcal).
Bowa wouma umanyowa m'madzi mpaka mawonekedwe atabweranso, kenako amapatsa madzi kumadzi ndi kudula bwino. Pambuyo pake bowa amawiritsa. Anyezi amadulidwa, owotchera pang'ono ndikuwonjezera bowa, kuthiridwa ndi madzi ochepa, ufa, wiritsani kukula, kulepheretsa. Amawiritsa phala la buckwwheat, msuzi wa bowa wa bowa umawonjezeredwa kwa iyo, pepala lowala ndikubweretsa.
Nyemba saladi:
30 g wa nyemba zophika (90 kcal), 50 g ya anyezi wa anyezi (22 kcal), 30 k a ng'ombe yophika (47 kcal), ½ yophika dzira (40 kcal).
Nyemba Sambani ndi Yophika, perekani mawonekedwe a madzi ndikuyika mu mbale ya saladi, kuwonjezera anyezi wosenda, mazira osalala, mbale, mafuta ndi mayonesi.
Kalori pofika 100 g: 192, 5 kcal
Saladi kuchokera ku radish
Pa magawo atatu: 100 g wa radish (16 kcal), ½ mazira owiritsa (40 kcal), 30 g wa greenry (10 kcsp), 1 tbsp. Supuni ya mayonesi (167, 5 kcal).
Kubwezeretsa Kusamba, kutsukidwa ndi mabwalo, kuyikidwa mu mbale ya saladi. Dzira limawiritsa, kutsukidwa ndikudula theka, zomwe zimawaza pa grater. Sakanizani zigawozi, kutsanulira mayonesi, kuwaza ndi amadyera akanadulidwa.
Calorie 100 g: 70 kcal