Izintandokazi zepikiniki ezi-3 ezilula

-Delile

• Buyekeza kwe-

Kungcono Ukuhlukana Kwebhanana

Sika ibhanana elilodwa elihlutshiwe ngobude obuyisigamu. Hlela ama-halves epuleti; phezulu ngenkomishi engu-1/4 ye-vanilla ngayinye ne-nonfat sitrobheli efriziwe efriziwe, engeza isipuni esingu-2 isiraphu ye-chocolate nonfat kanye no-2 wezipuni we-nonfat ophehliwe. Gcoba ngamathisipuni ama-2 amakinati aqoshiwe aqoshiwe no-1 ofakwe i-cherry entsha.

Ngokuphakela ngakunye (kwenza 1): 295 cals, 5 g fat

I-Lowfat Pesto Inyama egayiwe engu-2 yegalikhi. Faka izinkomishi ezimbili ezipakishwe i-basil entsha, ama-ounces angu-12 e-silken tofu ekhishwe, 1/4 inkomishi yamantongomane kaphayini athosiwe, 1/4 indebe egayiwe ushizi weParmesan, nezipuni ezimbili zamafutha omnqumo; ukucubungula kuze kube ukhilimu, cishe umzuzu owodwa. Isizini ngosawoti kanye nopelepele. Thosa nge-linguine ephekiwe eshisayo (sebenzisa cishe izipuni ezimbili ngendebe ngayinye ye-pasta).

Ngokuphakelwa kwezipuni ezi-2 (kwenza u-16): ama-calories angu-50, ama-4 g amafutha

Isaladi eyenziwe nge-Macaroni Pheka ama-ounces ayi-12 okolweni okolweni ogcwele macaroni. Khama, hlanza, uphinde ukhiphe futhi. Dlulisela endishini enkulu; engeza i-1/3 inkomishi eqoshiwe upelepele obomvu omnandi nezipuni ezimbili eziqoshiwe zeparsley entsha.

Esitsheni esincane, hlanganisa i-1/4 indebe ye-fat-fat, i-1/4 inkomishi ye-yogurt engenalutho, izipuni ezimbili ezijabulisayo, isipuni esingu-1 irayisi leviniga, ne-1/2 isipuni se-Dijon lwesinaphi. Thela phezu kwe-pasta; phonsa ngobumnene ukuxuba. Isizini ngosawoti kanye nopelepele.

Ngokuphakelwa kwenkomishi engu-3/4 (yenza 8): 181 cals, 2 g fat

Buyekeza kwe-