Pheka Kanye, Yidla Isonto Lonke

-Delile

• Upelepele Ogcwele
• Isitshulu Sezimpande
• I-Pasta-Free Spaghetti Dinner
• Kuhlume I-Pasta Yokusanhlamvu ne-Turkey Meatballs
• Buyekeza kwe-

"Anginaso isikhathi esanele" mhlawumbe izaba ezivame kakhulu abantu abazinikezayo zokungadli ukudla okunempilo. Njengoba sazi ukuthi kubalulekile futhi sithi sizokuqeda ukudla okusheshayo, lapho sibuyela ekhaya ngemva kosuku olude emsebenzini, ukushayela kulula kakhulu kunokuphula amabhodwe namapani, ukuqoba imifino, futhi uzibuze ukuthi yini ongayifaka esikhundleni se-basil okhohlwe ukuthi uphelelwe yikho. Kodwa ungajabulela ukudla okuphekwe ekhaya njalo ebusuku ngokulungiselela ukudla okwanele kweresiphi eyodwa noma ngaphezulu ngempelasonto ukuze ufudumale futhi udle izikhathi eziningana phakathi nesonto. Leli qhinga elilula umkhuba wokwenza noma ukuhlaba ikhefu empumelelweni yokulahlekelwa isisindo yabantu abaningi yesikhathi eside, ngakho-ke nazi izindlela zokupheka ezimbalwa ukukusiza ukuthi uqalise.

Upelepele Ogcwele

Khonza: 4

Izithako:

2 Tbsp extra virgin olive oil

Ama-clove ayi-2, egayiwe

3 zucchini ophakathi, oqoshiwe

1 anyanisi ophakathi, oqoshiwe

10 oz 95% inyama yenkomo ethambile

1 24 oz jar pasta isosi

Inkomishi engu-2/3 ekheniwe ubhontshisi omkhulu osenyakatho one-sodium, ihlanziwe

4 izinkomishi baby isipinashi

8 upelepele ophakathi nendawo

1/2 indebe egayiwe ushizi weParmesan

Imikhombandlela:

Preheat oven ukuya kuma-350 degrees. Beka ipani lososo omaphakathi naphakathi komlilo ophakathi bese ufaka uwoyela womnqumo nogalikhi. Uma i-garlic isithambile, engeza i-zucchini no-anyanisi. Songa kuze kube yilapho u-anyanisi eguquguquka, bese ufaka inyama yenkomo bese uyipheka, uvuselele, kuze kube yilapho inyama yenkomo ibonwe. Hlanganisa i-pasta sauce, ubhontshisi, nesipinashi sezingane, vula ukushisa kube phansi, bese ubila imizuzu eyi-10. Ngenkathi usoso upheka, sika izingcezu zikapelepele bese ususa ama-cores, imbewu nolwelwesi olumhlophe. Faka upelepele esitsheni sokubhaka se-9x13 ngamanzi we-1/4 intshi ezansi kwepani. Gcwalisa upelepele ngamunye ngengxube bese ubhake imizuzu engama-30 kuya kwengama-40 noma kuze kube yilapho upelepele usuthambile. Fafaza iParmesan bese ukhonza.

Ngokusebenza: ama-calories angama-436, amafutha ayi-18g, ama-carg angama-42g, amaprotheni angama-31g, i-12g fiber

Isitshulu Sezimpande

Isebenza: 6

Izithako:

2 Tbsp amafutha e-olive

2 lbs angenasikhumba angenasikhumba, isifuba senkukhu, uthathe ama-cubes ayi-1-intshi

2 tsp paprika

1 Tbsp i-rosemary eyomile

1 tsp usawoti (okukhethwa kukho usawoti olwandle)

2 tsp pepper omnyama

Ama-3 lbs yam, uthathe ama-cubes ayi-1-intshi

I-1 fennel bulb, eqoshiwe

Iziqu ezi-4 zesilimo esidliwayo esinamagatsha anamanzi

Ama-clove amathathu egalikhi, egayiwe

1 izaqathe eziphakathi, oqoshiwe

1 inkomishi encishisiwe umhluzi wenkukhu ye-sodium

Imikhombandlela:

Beka uwoyela womnqumo, inkukhu, i-paprika, i-rosemary, usawoti kanye nopelepele ngaphansi kwembiza. Mboza ngemifino oqoshiwe nomhluzi. Beka i-crockpot phansi bese uvumela ukupheka amahora angu-8 kuya kwangu-10. Uma useduze, unganyakazisa isitshulu njalo emahoreni amabili kuya kwayi-3.

Ngokusebenza: ama-calories angu-503, amafutha ayi-9g, ama-carg angama-68g, amaprotheni angama-36g, i-11g fiber

I-Pasta-Free Spaghetti Dinner

Khonza: 2

Izithako:

Isikwashi esingu-1 esiphakathi

I-8 oz 95% yenkomo yenkomo ephansi

1 u-anyanisi ophakathi, oqoshiwe

2 tsp amafutha e-olive

1/2 tsp usawoti

1 tsp pepper

1 inkomishi ye-pasta sauce

Imikhombandlela:

Sika u-squash uhhafu bese ukhipha imbewu nezintambo ezikhululekile ngesipuni. Beka u-squash ohlangothini olusikiwe phansi epuleti kanye ne-microwave imizuzu engu-8. Flip squash halves over, amboze ngethawula lephepha elimanzi, bese upheka eminye imizuzu engu-7. Ngenkathi u-squash upheka, engeza inyama yenkomo, u-anyanisi, amafutha omnqumo, usawoti kanye nopelepele esitokisini esingagxili phezu kokushisa okuphakathi. Uma inyama yenkomo isiphekiwe, engeza utamatisi isosi bese ubila kuze kube yilapho u-squash esekulungele. Lapho i-squash isiqedile ukupheka ngokuphelele, yisuse ngokucophelela ku-microwave (isixwayiso: izoshisa) bese ugijima imfoloko ngokuphindaphindiwe ngobude phansi kwe-squash ukuze ususe imicu efana ne-spaghetti. Vala isikwashi ngesosi yenyama.

Ngokusebenza: ama-calories angama-432, amafutha ayi-15g, ama-carb angama-49g, amaprotheni angama-30g, i-11g fiber

Kuhlume I-Pasta Yokusanhlamvu ne-Turkey Meatballs

Khonza: 4

Izithako:

1 lb 99% fat free ground turkey

4 Tbsp isidlo esinefilakisi

2 Tbsp utamatisi unama

2 amaqanda amhlophe

1/4 anyanisi ophakathi, osikiwe kahle

3 clove garlic, egayiwe

1 Tbsp amafutha omnqumo ayintombi nto

I-pasta yezinhlamvu ehlumayo engu-6 oz (zama uHezekeli 4: 9 brand)

3 izinkomishi pasta sauce

Imikhombandlela:

Hlangisa i-ovini iye kuma-degree ayi-400. Hlanganisa i-ground turkey, i-flax meal, unamathisele utamatisi, amaqanda abamhlophe, u-anyanisi, u-garlic, namafutha omnqumo endishini bese uxuba kahle. Hlanganisa inhlanganisela kuma-meatballs ayi-12 bese ubeka epanini lokubhaka. Pheka kuhhavini imizuzu engu-15 kuya kwengu-17, kuze kube yilapho ama-juice ecacile noma izinga lokushisa langaphakathi liyi-160 degrees. Ngenkathi ama-meatballs epheka, lungiselela i-pasta ehlwanyelwe okusanhlamvu ngokuya ngemikhombandlela yephakheji. Epanini elincane, isobho le-pasta elifudumele phezu komlilo ophakathi. Lapho kuphekwa ama-pasta namabhola enyama, hlanganisa nososo.

Ngokusebenza: ama-calories angu-512, amafutha ayi-15g, ama-53g carbs, amaprotheni angama-42g

Buyekeza kwe-