6 Imibono Yesidlo Sakusihlwa Esingenacala Yokunciphisa Isisindo

-Delile

• "I-Pasta" kaZucchini neBasil "Cream" Sauce
• IHummus Veggie Burgers
• Inkukhu yeBarbeque ene-Mac kanye noshizi ongcono
• I-Steak ne-Guacamole Fajitas
• I-Chili ne-Lime Fish Tacos
• I-Salmon Ka-Grill eyosiwe
• Buyekeza kwe-

Ufika ekhaya uvela emsebenzini, ukhathele, futhi ufuna ukondla imizwa yakho-sithola ngokuphelele ukuthi kungani ukudla kwakusihlwa kungaba ngumzabalazo. Kungakho sinoDawn Jackson Blatner, R.D.N., sakha lezi zokupheka ezine zamakhalori angama-400 ukukusiza uqede usuku lwanelisekile, hhayi i-gorged. Enye yezimfihlo zakhe? Ukwanelisa izifiso zakho zikakhilimu (sawubona, sonke besikhona!) Ngososo abenziwe ngemifino, njengoshizi wekholifulawa kanye ne-pesto emhlophe kabhontshisi-ne-basil. IHummus Veggie Burger-enhle ukubanda isikhathi esiphuthumayo sedina-ilayishwe izithako ezigcwele izakhamzimba, kufaka phakathi ubhontshisi we-garbanzo, ifilakisi, ne-tahini, ukukugcina ugcwele futhi uphehlwa ukukwenza kudlule izifiso zasebusuku kakhulu. Futhi uma empeleni unxanela okuthile okunempilo (izulu alivumi!), I-taco yezinhlanzi zika-Blatner noma isaladi ye-salmon eyosiwe izokwanelisa leyo yen yokudla ehlanzekile ngaphandle kokuyekethisa ukunambitheka.

"I-Pasta" kaZucchini neBasil "Cream" Sauce

Izithombe zeCorbis

Usebenzisa i-peeler yemifino, gunda i-zucchini e-1 ibe yimicu emise okwe-pasta. Ku-processor yokudla noma i-blender hlanganisa inkomishi engu-3/4 inkomishi emhlophe ekheniwe, ihlanziwe futhi ikhishwe; 1/4 indebe basil entsha; 1 isipuni extra amafutha omnqumo; Isipuni esingu-1ijusi kalamula omusha; 1 isipuni samanzi; kanye ne-1/8 isipuni sikasawoti wasolwandle. Puree kuze kube bushelelezi. Phosa usoso ngama-noodle e-zucchini futhi phezulu ngama-ounces ama-3 webele lenyama yenkukhu, lisikiwe. (Umlutha wegajethi yasekhishini manje? Izindlela zokupheka ezihamba phambili zokuqeda izifiso zakho zepasta.)

IHummus Veggie Burgers

Izithombe zeCorbis

Kumshini wokugaya ukudla noma i-blender, engeza ubhontshisi we-garbanzo owu-15-ounce owodwa ohlanjululwe futhi okhishwe, isipuni esingu-1 se-tahini, isipuni esingu-1 sikalamula omusha, i-clove yegalikhi egayiwe kanye ne-1/8 ithisipuni kasawoti wasolwandle; ishayela kuze kube semi-chunky. Faka izipuni ezi-2 ze-flaxseed emhlabathini, izipuni ezi-3 zika-anyanisi obomvu oqoshiwe, ne-1/2 ithisipuni ye-dill eyomile ukuze ixube; gqugquzela ukuhlanganisa. Faka ingxube ku-patties ama-4. Friza ama-patties ama-2 ngolunye usuku nenkungu esele engu-2 nge-spray spray. E-skillet phezu komlilo ophakathi, pheka ama-patties imizuzu engu-6, uphendule kanye. Engeza i-patty eyodwa ohlangothini ngalunye lwe-muffin yesiNgisi ethosiwe ehlume okusanhlamvu. Phezulu uhhafu ngamunye nge-1/4 yenkomishi yesipinashi nocezu olukhulu lwotamatisi bese ukhonza ubuso obuvulekile.

Inkukhu yeBarbeque ene-Mac kanye noshizi ongcono

Izithombe zeCorbis

Ku-processor yokudla noma i-blender, hlanganisa i-1 inkomishi ukholifulawa oshisayo, u-1/4 inkomishi ubisi olungu-2%, izipuni ezi-3 zoshizi we-cheddar, kanye ne-1/8 isipuni sikasawoti wasolwandle; puree kuze kube bushelelezi. Engeza ingxube kashizi ku-1/2 indebe ephekwe ama-noodle ama-rice elbow. Khonza ama-noodle ngama-ounces angu-2 1/2 wesifuba senkukhu eyosiwe esifakwe amathisipuni angu-2 we-barbeque sauce kanye nenkomishi engu-1 kabhontshisi oluhlaza.

I-Steak ne-Guacamole Fajitas

Izithombe zeCorbis

Esitokisini esingaphezu kokushisa okuphakathi, engeza ithisipuni elingu-1 lamafutha omnqumo angeziwe kanye ne-clove yegalikhi engu-1, egayiwe. Faka upelepele osikiwe 1 inkomishi, 1/2 inkomishi osikiwe amakhowe, 1/2 inkomishi isikiwe anyanisi osikiwe, isipuni esingu-1 isiliva, kanye 1/4 ithisipuni kasawoti wasolwandle. Saute imizuzu emihlanu noma kuze kube yilapho imifino ithenda. Hlukanisa ngokulinganayo phakathi kwama-tortillas ommbila afudumele angu-6-intshi. Phezulu ngakunye nge-ounce eline-steak elisikiwe kanye ne-1 isipuni se-guacamole. (Ufuna inketho yokungenayo inyama? Zama enye yalezi zindlela zokupheka ezingu-6 zeVegan zaseMexico.)

I-Chili ne-Lime Fish Tacos

Izithombe zeCorbis

Eshidini lokubhaka elihlanganiswe ne-foil futhi limbozwe ngesifutho sokupheka, engeza ama-ounces angu-4 izinhlanzi ezimhlophe. Faka inhlanzi ngamathisipuni ama-2 we-chili powder ne-broil imizuzu engu-8, noma kuze kube yilapho inhlanzi ingu-145 ° futhi ingabonakali kahle. Esitsheni esiphakathi nendawo, engeza inkomishi engu-3/4 yeklabishi ekhishwe inkomishi, 2 wezipuni o-anyanisi oluhlaza oqoshiwe, izipuni ezimbili ze-cilantro entsha, izipuni ezimbili zikalamusi we-lime, kanye ne-1/8 isipuni sikasawoti wasolwandle. Phonsa ukuhlanganisa. Hlukanisa inhlanzi kanye neklabishi ngokulinganayo phakathi kwama-tortilla we-corn afudumele ama-intshi ama-6-intshi bese ubeka phezulu i-taco ngayinye nge-isipuni esingu-1 salsa fresh. (Lena inketho enhle kakhulu yokunamathela ekudleni kwakho ngenkathi udla ngaphandle, futhi! Kanye nalezi Zitsha Eziyi-10 ZaseMexico Zokuhlala Zincane.)

I-Salmon Ka-Grill eyosiwe

I-Shutterstock

Esikhathini esiphakathi, hlanganisa izinkomishi ezi-3 eziqoshiwe ulethisi waseRoma, izipuni ezi-2 ezishiziwe zoshizi we-parmesan, nocezu olu-1 luhlume ubhontshisi ophelele bokusikwa obenziwe ngamacube angama-crouton. Endishini encane, hlanganisa isipuni esingu-1 se-tahini, isipuni esingu-1 sikalamula omusha, isipuni samanzi, isipuni esingu-1 se-Dijon lwesinaphi, i-1/2 i-clove yegalikhi egayiwe, kanye ne-1/8 ithisipuni kasawoti wasolwandle. Engeza ukugqoka ku-saladi bese uphonsa. Phezulu nge-salmon eyosiwe engu-3.

Buyekeza kwe-