LUNCHBOX #9


lunchbox / poniedziałek, 27 maja, 2019
Dzie┼ä dobry G┼éodomorki! ­čÖé
Przed Wami kolejna dawka przepis├│w ­čÖé Jest smaczne, zdrowo i kolorowo! Du┼╝o warzyw i owoc├│w -ju┼╝ mo┼╝emy spotka─ç pyszne maliny, brzoskwinie, przesmaczne i soczyste pomidory, pi─Öknie zielone broku┼éy.

I oto takie produkty znajdziecie w tygodniowym menu ­čÖé

1. PONIEDZIAŁEK

┼Ťniadanie: Omlet z szynk─ů, serem, pesto i pomidorami
drugie ┼Ťniadanie:┬áGofry z szynk─ů i serem + jab┼éko
lunch: Sa┼éatka makaronowa z broku┼éem, fet─ů i kukurydz─ů
Omlet z szynk─ů, serem, pesto i pomidorami
składniki na 2 porcje:
4 jajka
2-3 plastry szynki drobiowej
2 łyżeczki pesto bazyliowego
1 pomidor
1-2 plastry sera żółtego
Jajka rozk┼é├│camy w miseczce i wlewamy do naczynia ┼╝aroodpornego wysmarowanego t┼éuszczem. Na wierzchu uk┼éadamy pokrojon─ů w kostk─Ö szynk─Ö i pomidora. Posypujemy posiekanym serem ┼╝├│┼étym. Pieczemy ok. 10-12 minut w 180 stopniach. Po┼éow─Ö porcji jemy na ┼Ťniadanie.
 
Gofry z szynk─ů i serem + jab┼éko
składniki na 4 gofry:
60 g m─ůki owsianej
60g m─ůki pszennej
2 jajka
20g oleju rzepakowego
100ml wody
1/2 łyżeczki sody
100g szynki drobiowej
2-3 plastry sera żółtego
gar┼Ť─ç posiekanego szczypiorku
+  jabłko
Szynk─Ö i ser kroimy w drobn─ů kostk─Ö. Najpierw dok┼éadnie ┼é─ůczymy ze sob─ů sk┼éadniki na ciasto, a na koniec dok┼éadamy szynk─Ö, ser i szczypiorek i dok┼éadnie mieszamy. Sma┼╝ymy gofry na rozgrzanej gofrownicy a┼╝ b─Öd─ů chrupi─ůce. ok 4-5 minut, w zale┼╝no┼Ťci od mocy gofrownicy. Do lunchboxa pakujemy 2 gofry i jab┼éko.
Sa┼éatka makaronowa z broku┼éem, fet─ů i kukurydz─ů
składniki na 3-4 porcje:
200g makaronu ┼Ťwiderki
główka brokuła
pół puszki kukurydzy
pół kostki fety
2 gar┼Ťci ziaren s┼éonecznika
2 łyżki oleju (z awokado lub rzepakowego)
s├│l, pieprz do smaku
Do zimnej wody wrzucamy makaron i pokrojonego w drobniejsze r├│┼╝yczki broku┼éa. Gotujemy w osolonej wodzie do mi─Ökko┼Ťci. Odcedzamy i zostawiamy do ostygni─Öcia i przek┼éadamy do miski. Dodajemy pokrojon─ů w kostk─Ö fet─Ö, s┼éonecznik i kukurydz─Ö. Ca┼éo┼Ť─ç polewamy olejem, doprawiamy sol─ů i pieprzem.

2. WTOREK

┼Ťniadanie:┬áOmlet z szynk─ů, serem, pesto i pomidorami
drugie ┼Ťniadanie:┬áGofry z szynk─ů i serem + jab┼éko
lunch: Sa┼éatka makaronowa z broku┼éem, fet─ů i kukurydz─ů
Omlet z szynk─ů, serem, pesto i pomidorami
Gofry z szynk─ů i serem + jab┼éko
 
Sa┼éatka makaronowa z broku┼éem, fet─ů i kukurydz─ů
 
PRZEPISY POWY┼╗EJ ­čÖé
3. ŚRODA

┼Ťniadanie: Omlet z pomidorem, serem i szczypiorkiem
drugie ┼Ťniadanie:┬áPlacuszki na kefirze z malinami + brzoskwinia
lunch: Sa┼éatka makaronowa z broku┼éem, fet─ů i kukurydz─ů
Omlet z pomidorem, serem i szczypiorkiem
składniki:
4 jajka
1 pomidor
1-2 plastry sera żółtego
1 łyżka posiekanego szczypiorku
Jajka rozk┼é├│camy w miseczce i wlewamy do naczynia ┼╝aroodpornego wysmarowanego t┼éuszczem. Na wierzchu uk┼éadamy pokrojonego w plastry pomidora. Posypujemy posiekanym serem ┼╝├│┼étym i szczypiorkiem. Pieczemy ok. 10-12 minut w 180 stopniach. Po┼éow─Ö porcji jemy na ┼Ťniadanie.
Placuszki na kefirze z malinami + brzoskwinia
składniki na ok. 14 placuszków:
1 szklanka m─ůki pszennej z proszkiem do pieczenia (lub zwyk┼éa + 3/4 ┼éy┼╝eczki proszku)
1 szklanka kefiru
1 jajko
2 łyżki cukru
125 g malin
+ brzoskwinia na porcj─Ö
Wszystkie sk┼éadniki opr├│cz malin dok┼éadnie mieszamy. Na rozgrzan─ů patelni─Ö wlewamy po ┼éy┼╝ce ciasta i uk┼éadamy maliny, gdy b─Öd─ů ju┼╝ rumiane przewracamy na drug─ů stron─Ö. 4 placuszki przek┼éadamy do lunchboxa i podjemy w pokrojon─ů brzoskwini─ů
 
Sa┼éatka makaronowa z broku┼éem, fet─ů i kukurydz─ů
 
Przepis powy┼╝ej ­čÖé┬á
4. CZWARTEK

┼Ťniadanie:┬áOmlet z pomidorem, serem i szczypiorkiem
drugie ┼Ťniadanie:┬áPlacuszki na kefirze z malinami + brzoskwinia
lunch: Sa┼éatka z indykiem, pieczon─ů papryk─ů i fet─ů + kasza jaglana
Omlet z pomidorem, serem i szczypiorkiem
Placuszki na kefirze z malinami + brzoskwinia
 
Sa┼éatka z indykiem, pieczon─ů papryk─ů i fet─ů + kasza jaglana
składniki na 2 porcje:
1 pol─Ödwiczka z indyka
1 łyżeczka przyprawy Zioła toskańskie
1/2 łyżeczki czubrycy
2 łyżki oleju
1 łyżka suszonej żurawiny
1 papryka grillowana ze słoika
sos: 1 łyżeczka miodu, 2 łyżeczki musztardy 2 łyżeczki oleju z awokado
miks sałat
po 60g ugotowanej kaszy jaglanej na porcj─Ö
Pol─Ödwiczk─Ö marynujemy w zio┼éach toska┼äskich i czubrycy z olejem i odstawiamy na min. 1 godzin─Ö. Pieczemy indyka w 180 stopniach przez 20-22 minuty. Ostawiamy do wystygni─Öcia. Do pude┼éka przek┼éadamy miks sa┼éat, pokrojonego w kawa┼éki indyka i papryk─Ö, ┼╝urawin─Ö. Posypujemy fet─ů i polewamy 1 ┼éy┼╝k─ů sosu.
 
PRZEPISY POWY┼╗EJ ­čÖé
5. PI─äTEK

┼Ťniadanie:┬áP┼éatki ry┼╝owe z czekolad─ů i malinami
drugie ┼Ťniadanie:┬áPlacuszki na kefirze z malinami + brzoskwinia
lunch: Sa┼éatka z indykiem, pieczon─ů papryk─ů i fet─ů + kasza jaglana
P┼éatki ry┼╝owe z czekolad─ů i malinami
składniki na 3 porcje:
110 g płatków ryżowych
400 ml mleka lub napoju ro┼Ťlinnego
na ka┼╝d─ů porcj─Ö: 3 kostki gorzkiej czekolady, 2 ┼éy┼╝ki malin
Mleko razem z p┼éatkami zagotowujemy i gotujemy do mi─Ökko┼Ťci ok. 10 minut. Podajemy na ciep┼éo z czekolad─ů i malinami.
Placuszki na kefirze z malinami + brzoskwinia
 
Sa┼éatka z indykiem, pieczon─ů papryk─ů i fet─ů + kasza jaglana
 
PRZEPISY POWY┼╗EJ ­čÖé

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