6 Izintandokazi Zokudla Kwe-Picnic Thola iSlim-down

-Delile

• AmaHummus namaHorseradish Amaqanda Aphikisiwe
• Iresiphi ye-Surfside Bison Burger
• Isaladi Yezambane Elula Nekhilimu
• Inkukhu ye-Crispy Potato Chip
• Isaladi Ye-Thai Noodle Epholile
• I-Slimper Sipper
• Buyekeza kwe-

AmaHummus namaHorseradish Amaqanda Aphikisiwe

Uma amaqanda ahlehlisiwe kufanele epikinikini yakho yasehlobo, zama ukushintsha i-mayo ye-hummus ukuze uthole isilinganiso esengeziwe samaprotheni, i-fiber, nama-antioxidants. Ukuthinta i-horseradish kunikeza lawa maqanda angcolile ukukhahlela okungeziwe!

Isebenza: 6

Isikhathi sokulungiselela: imizuzu eyi-10

Isikhathi sokupheka: imizuzu eyi-10

Izithako:

Amaqanda ayi-6

I-1/3 indebe ye-Tribe All Natural Horseradish hummus noma i-Tribe Original Flavour

2 wezipuni amafutha omnqumo

I-1/4 ithisipuni pepper omusha omusha, kanye nokunye ukuhlobisa

1/4 ithisipuni kasawoti

i-horseradish ukunambitha (ngokuzithandela)

Imikhombandlela:

Bilisa kanzima amaqanda. Uma usuqedile, gcwalisa isitsha esikhulu ngamanzi e-ice bese udlulisela amaqanda okugeza kwamanzi e-ice (gcina amanzi ashisayo ebhodweni). Amaqanda apholile okungenani imizuzu eyi-10 bese usebenzisa isipuni esisikiwe ukudlulisela amaqanda emanzini ashisayo (ukukhulula amagobolondo) imizuzwana eyi-10 kuye kwengu-20. Yomisa kancane bese ucwenga.

Sika amaqanda ngesigamu ngobude bese ukhipha izikhupha esitsheni esiphakathi. Faka i-hummus, i-olive oil, i-pepper, usawoti kanye ne-horseradish. Hlanganisa ndawonye ngemfoloko, nesipuni ugcwalise amahafu amhlophe amaqanda, uhlukanise ngokulinganayo. Fafaza upelepele omnyama.

Isilinganiso somsoco ngokuphakela ngakunye (iqanda elingu-1):

Amakhalori: 143

Amafutha: 12g

Ama-Carbs: 3.2g

Ushukela: .5g

Umthambo: .6g

Amaprotheni: 7g

Iresiphi ngomusa weTribe Hummus.

Iresiphi ye-Surfside Bison Burger

Yeqa isobho likashukela, efaka isipuni 1 sikashukela nge-isipuni ngasinye se-ketchup bese ubeka phezulu i-cheeseburger yakho ngenhliziyo enempilo ye-guacamole. Ngaphezu kwalokho, i-guacamole igcwele i-potassium; i-de-bloater yemvelo okusho ukuthi ungayijabulela le burger ngenkathi ugqoke i-bikini engesabi.

Khonza: 1

Isikhathi sokuzilungiselela: imizuzu engu-15

Isikhathi sokupheka: imizuzu emi-4

Izithako:

Av ukwatapheya ovuthiwe, oqotshiwe, ohlutshiwe, oqoshiwe

2 amathisipuni anyanisi omhlophe, oqoshiwe

1 isipuni ujusi kalamula

2 wezipuni amaqabunga e-cilantro, oqoshiwe

usawoti kanye nopelepele

½ isipuni se-jalapeno

1 Umzimba kaBison Burger

1 ucezu olunamafutha aphansi iMonterey Jack ushizi

Ibhanana elilodwa likakolweni

amaqabunga e-arugula

2 izingcezu zikatamatisi

Imikhombandlela:

Endishini, hlanganisa izithako zokuqala eziyi-6 ze-guacamole; hlanganisa kahle bese ubeka eceleni.

Ku-grill noma i-skillet phezu komlilo ophakathi, gcoba i-burger imizuzu emibili ngakolunye uhlangothi, flip, phezulu noshizi bese upheka imizuzu eyengeziwe eyi-2 noma kuze kube yiminikelo oyifunayo. Ungadli ngokweqile.

Beka i-burger ebhodini elingezansi bese phezulu nge-arugula, izingcezu zikatamatisi, nezipuni ezimbili ze-guacamole.

Mboza nge-bun ephezulu noma ujabulele njenge-burger ebheke evulekile.

Isilinganiso somsoco ngokuphakelwa ngakunye (ibhega eli-1 nezipuni ezi-2 ze-guacamole):

Amakholori: 311

Amafutha: 18g

Amaprotheni: 35g

Iresiphi ngenhlonipho ye-Body by Bison.

Isaladi Yezambane Elula Nekhilimu

Awusoze waphuthelwa yi-mayo kule iresiphi yesaladi ecebile futhi e-tangy. Futhi, ukwazi ukuthi ulondoloza ama-calories ayi-119 kanye nama-gramu ayi-15 amafutha ngesigamu senkomishi ekhonzayo kwenza kube mnandi kakhulu.

Khonza: 10

Izithako:

Amakhilogremu angama-21/4 abhaka amazambane, ahlutshiwe futhi anqunywe izingcezu eziyi-1-intshi

usawoti

Indebe ye-3/4 engenamafutha angenayo i-yogurt

2 amathisipuni lwesinaphi se-Dijon

Isipuni esingu-1 kanye nethisipuni elingu-1 lamafutha omnqumo engeziwe

2/3 inkomishi eqoshiwe eqoshiwe

Izipuni eziyi-3 zikhethwe kahle iparsley entsha

2 wezipuni dill fresh oqoshiwe

upelepele omnyama

Imikhombandlela:

Pheka amazambane ebhodweni lamanzi abilayo anosawoti kuze kube yithenda, imizuzu eyi-12 kuya kwengu-15. Khipha futhi uphole ekamelweni lokushisa.

Phakathi naleso sikhathi, shaya i-yogurt nesinaphi esitsheni esincane. Hlanganisa kancane emafutheni omnqumo. Faka u-anyanisi, iparsley nedill ugovuze uze uhlangane.

Dlulisa amazambane esitsheni esikhulu bese uthele ingxube ye-yogurt phezu kwawo. Hlanganisa kahle ngesipuni sokhuni, wephula amanye amazambane, ukuze acoceke kancane futhi izithako zihlanganiswe kahle. Isizini ngokukhululekile ngosawoti kanye nopelepele ukunambitha.

Ifriji ngehora elilodwa kuya kosuku olungu-1.

Isilinganiso somsoco ngokuphakela ngakunye (1/2 indebe):

Amakholori: 100

Amaprotheni: 3g

Amakhabhohayidrethi: 18g

Amafutha: 2g

Ifayibha: 2g

I-Sodium: 210mg

Iresiphi ngomusa kaDevin Alexander's Ukudla Okusezingeni Elibi Kakhulu!

Inkukhu ye-Crispy Potato Chip

Ama-chips amazambane abhakiwe anika le recipe yenkukhu ethosiwe "ethosiwe" iyisigaxa ngaphandle kokushaya ifryer. Ngokuvivinywa kwecala nephutha! Ama-Ruffles athambekele ekunikezeni imiphumela emihle kepha uzizwe ukhululekile ukuzama nge-chip yakho oyibhakile oyithandayo!

Khonza: 2

Isikhathi sokulungiselela: imizuzu engama-20, amahora ayi-6 wokuphumula

Isikhathi sokupheka: imizuzu eyi-10

Izithako:

2 3-ounce engenamathambo, amabele enkukhu angenasikhumba, amafutha abonakalayo asusiwe

I-1/3 inkomishi ibhotela elinamafutha aphansi

i-olive oil spray

1/2 ithisipuni anyanisi powder

1/4 isipuni se-paprika

1/4 isipuni pepper omnyama

1/8 isipuni sikasawoti

ingcosana cayenne

Ama-ounces ama-1/2 (cishe 1/2 indebe) abhakwe kahle! I-Ruffes amazambane ama-chips noma amanye ama-chips amazambane abhakiwe

Imikhombandlela:

Beka amabele enkukhu phakathi kwamashidi amabili okugoqa ngepulasitiki noma i-wax paper endaweni osebenza kuyo olele. Sebenzisa uhlangothi olubushelelezi lwe-mallet yenyama ukuze ubaphonse kuze kube ubukhulu obungu-1/2-intshi. Faka amabele enkukhu esikhwameni sepulasitiki esivaleka kabusha esikhudlwana kunamabele. Thela i-buttermilk phezu kwamabele, vala isikhwama, bese uvula isikhwama ukuze ugqoke inkukhu. Ifriji okungenani amahora ayisithupha noma ubusuku bonke, ujikeleza kanye noma kabili.

Hlangisa ihhavini ku-450 degrees Fahrenheit. Gcoba kancane ishidi lokubhaka elingagxili ngesifutho. Hlanganisa i-anyanisi powder, i-paprika, upelepele omnyama, usawoti kanye ne-cayenne esitsheni esincane. Faka ama-chips endishini engashoni.

Susa isifuba esisodwa senkukhu ku-buttermilk futhi uvumele noma yikuphi uketshezi okweqile kuconse. Fafaza izinhlangothi zombili zebele ngokulinganayo ngesigamu sengxube yesinongo. Bese udlulisela inkukhu endishini ye-chips echotshoziwe bese uvala ngokuphelele ngama-chips.

Beka isifuba esiboshwe ekhasini lokubhaka elilungisiwe. Phinda ngesifuba senkukhu esisele. Lahla noma yimaphi ama-marinade asele.

Khwabanisa kancane phezulu kwawo womabili amabele nge-spray yokupheka. Bhaka imizuzu emi-4 ngokucophelela ping uvula amabele nge-spatula uqiniseke ukuthi akususi ukugqoka. Khwabanisa kancane uhlangothi olungaphezulu ngesifutho bese ubhake eminye imizuzu emi-3 ukuya kwemi-5, noma kuze kube yilapho isembatho sikhala futhi inkukhu ingasabomvana ngaphakathi. Khonza ngokushesha.

Umphumela wokudla ngokuphakela ngakunye:

Amakhalori: 206 kilojoule

Amaprotheni: 22g

Amakhabhohayidrethi: 20g

Amafutha: 4g

I-Cholesterol: 51mg

Ifayibha: 1g

Isodium: 376mg

Iresiphi ngomusa kaDevin Alexander's Ukudla Okusezingeni Elibi Kakhulu!

Isaladi Ye-Thai Noodle Epholile

Kusetshenziswa ama-noodle ommbala onsomi nelayisi kukhanyisa umthwalo wesaladi yendabuko, futhi kwenza isethulo esihle sepikinikini. Okungcono kakhulu ukuthi le iresiphi ayina-gluten!

Isebenza: 6

Isikhathi sokuzilungiselela: imizuzu engama-20

Isikhathi sokupheka: imizuzu engu-7

Izithako zokugqoka:

I-1/4 indebe I-Thai Kitchen® I-Sauce Ebomvu Ebomvu

2 wezipuni lime juice

1 isipuni sikashukela onsundu

1 isipuni samafutha esesame

2 amathisipuni ngaphansi kwe-sodium soy sauce

1 ithisipuni imbewu yesishukela ethosiwe

Izithako zesaladi le-pasta:

Ibhokisi eli-1 (ama-ounces ama-8) Thai Kitchen® Purple Corn & Rice Noodles

1 inkomishi kabhontshisi amahlumela

1/2 indebe ye-julienne-cut red bell pepper

1/2 indebe ye-julienne-cut peas iqhwa

2 wezipuni oqoshiwe cilantro

2 wezipuni amakinati oqoshiwe

Imikhombandlela:

Ukuze ugqoke, hlanganisa zonke izithako endishini ephakathi. Beka eceleni.

Letha imbiza enkulu yamanzi emathunjini. Susa ekushiseni. Faka ama-noodle ommbala onsomi, uvuselele ukuhlukanisa. Vumela ume imizuzu emi-5 kuya kwengu-7 noma kuze kube yilapho ama-noodle ethenda kodwa eqinile. Hlanza ngaphansi kwamanzi abandayo; khama kahle.

Phonsa ama-noodle nge 1/4 inkomishi yokugqoka. Beka ngoqwembe lokuphakela. Phezulu ngamahlumela kabhontshisi, i-bell pepper, nama-peas eqhwa. Gcoba ngezingubo ezisele. Gcoba nge-cilantro namakinati.

Umphumela wokudla ngokuphakela ngakunye:

Amakholori: 220

Amafutha: 4g

I-Fat 1g egcwele

Amaprotheni 4g

Amakhabhohayidrethi 42g

Cholesterol 0mg

I-Sodium 208mg

I-Fiber 1g

I-calcium 13 mg

Insimbi 1mg

Iresiphi ngenhlonipho ye-Thai Kitchen.

I-Slimper Sipper

Geza yonke imali emnandi yepikiniki ngale cocktail enekhalori ephansi. Isiphuzi esincane esingemnandi kangako silungele usuku olushisayo lwasehlobo. Futhi uma kwenzeka uzitike ngokweqile, hlafuna amaqabunga e-mint. Izinsiza ze-Mint ukugaya futhi kuthoba isisu esibuhlungu.

Khonza: 1

Isikhathi sokuzilungiselela: i-2 miute

Izithako

I-ounce ijusi le-orange orange

I-ounce elilodwa uCointreau

I-1 ounce eyomile i-Sauvignon Blanc

1 ithisipuni yama-bitters awolintshi

I-1 sprig yeminti

Amanzi aPerrier Akhazimulayo

ukujijwa kwe-orange ukuhlobisa

Imikhombandlela:

Nyakazisa zonke izithako, ubunzima, nangaphezulu ngePerrier Sparkling Water. Gcoba nge-twist orange (ngokuzithandela).

Umphumela wokudla ngokuphakela ngakunye:

Amakholori: 150

Iresiphi ngomusa kaPerrier.

Buyekeza kwe-