Izidlo Zokuphula Umkhuba Wakho Woshukela

-Delile

• Buyekeza kwe-

Nakhu konke okuzodinga isonto elilodwa lokudla nokudla okulula kuhlelo.

NGESONTO

Ubhanana Burrito

Yenza i-8 "pancake usebenzisa 1 inkomishi ye-lowfat pancake mix, iqanda eli-1, 1 tbsp igciwane likakolweni, nenkomishi eyodwa yobisi lwe-nonfat. Sika ubhanana owodwa omncane bese ubeka izingcezu phansi maphakathi nepanekuku eliphekiwe; uyisongele ku" burrito. "

Phezulu nge-2 tbsp ibhisikidi le-apricot (ama-apricot akheniwe kujusi wawo, akhanywa futhi ahlanganiswe kancane kuze kube yi-chunky) ne-1 tbsp yogurt engenamafutha.

Isaladi kaKhesari

Phonsa ndawonye izinkomishi ezi-2 zelethisi yaseRoma, ushizi oyi-1 oz ogayiwe weParmesan, 2 tbsp ikhalori eliphansi uKesari egqoka nopelepele omnyama, ukunambitha.

NGOMSOMBULUKO

I-Linguini ebabayo ne-Sauce yeClam

Pheka ama-noodle angu-9-oz (omile) emanzini anosawoti, abilayo kuze kube yilapho ethambile, cishe imizuzu emi-5.

Okwe-sauce: Epanini elikhulu, susa ama-clove angu-4 egayiwe ku-2 tbsp amafutha omnqumo emlilweni ophakathi ngomzuzu owodwa. Ungavumeli ukuba nsundu. Engeza amathini amabili angu-6 1/2-oz ama-clam agayiwe, 1 28-oz can utamatisi oyisitshulu, 2 wezipuni utamatisi unamathisele, 3 tbsp basil fresh oqoshiwe, 1 8-ounce ibhodlela clam juice kanye nedeshi of red flake kapelepele.

Pheka kuze kushise, cishe imizuzu eyi-10. Faka usawoti kanye nopelepele ukunambitha. I-pasta ekhishwe phezulu nge-sauce bese ufafaza nge-1/2 inkomishi ushizi weParmesan.

NGOLWESIBILI

Isamishi lesaladi leqanda

Endishini encane, hlanganisa iqanda elikhulu eli-1 (elibilisiwe futhi liqoshwe), 2 wezipuni imayonnaise, 1 tbsp isilimo esidliwayo esinamagatsha anamanzi, 1/2 tsp Dijon lwesinaphi (uma uthanda), nosawoti kanye nopelepele ukunambitha. Sabalalisa ingxube kucezu olulodwa lwesinkwa sikakolweni ogcwele bese phezulu ngamaqabunga ama-ulethisi ama-2; engeza ucezu lwesinkwa lwesibili.

I-Turkey Burger neCorn Salsa

Ifomu 4 oz ye-extra -onda, i-ground turkey ibe yinto encane. Inyama ye-Grill noma ye-broil yokunikela okufunwayo (okungajwayelekile okungajwayelekile, okwenziwe kahle, njll.) Kwi-salsa: hlanganisa utamatisi oqoshiwe ophakathi nendawo, u-2 tbsp o-anyanisi obomvu oqoshiwe, u-1 tbsp oqoshiwe onotshani obuluhlaza, u-2 tbsp ummbila no-2 tbsp cilantro oqoshiwe. I-burger ephezulu ene-salsa bese ukhonza.

Amazambane athosiwe amnandi

Sika ubhatata ongu-5 5-ounce emaceleni bese ufafaza usawoti. Beka izingcezu eshidini lekhukhi eligcotshwe ngesifutho sokupheka semifino. Bhaka ama-wedge kuhhavini afudunyezelwe kumadigri angama-425 kuze kufike ku-crispy kancane, cishe imizuzu engama-25.

NGOLWESITHATHU

Ukuphuma kweSmoothie

Ku-blender, shaya i-1/2 indebe ye-nonfat plain iyogathi, 2 wezipuni zejusi yewolintshi, ubhanana ongu-1, amahhafu amabhilikosi ama-4 (afakwe ethinini ngejusi yawo), 2 wezipuni zikakolweni othosiwe, i-tsp ikhasi likalamula. Thela ingilazi bese ukhonza.

Isaladi sesipinashi ne Pear

Phonsa ndawonye izinkomishi ezi-2 zengane yesipinashi, ipheya eli-1, okutshalwayo nokusikiwe, u-1 tbsp o-anyanisi obomvu oqoshiwe, u-1 tsp kawoyela wesobho othosiwe kanye no-1 tbsp uviniga webhalsamu.

NGOLWESINE

Utamatisi Ugcwele I-Tuna

Esitsheni esincane, hlanganisa i-1/3 i-tuna egcwele amanzi (i-drained, cishe u-2 oz), i-1 tbsp lowfat imayonnaise, i-2 tbsp isilimo esidliwayo esinamagatsha anamanzi no-1 tbsp o-anyanisi oluhlaza oqoshiwe. Sika 1 utamatisi omkhulu ube yikota bese ungaphezulu ngengxube ye-tuna.

Ingulube Nemifino Govuza Fry

Slice 2 oz extra-lean lean ingulube loin nezinkomishi ezi-4 zemifino zibe yimichilo emincane. Gqoka ipani elikhulu elinomuthi wemifino bese ubeka phezu kokushisa okuphakathi naphakathi. Lapho i-droplet yamanzi sizzles epanini, engeza ingulube, imifino.Xuba ku-1 inkomishi yenkukhu umhluzi, 1 tsp. obomvu wepelepele, 2 tbsp. i-soy sauce kanye ne-1 tbsp cornstarch. Hlanganisa ingxube kuze kube yilapho inyama iphekwe, cishe imizuzu engu-7.

ULWESIHLANU

Ubhontshisi noshizi Quesadillas

Beka ama-tortilla angu-2 ommbila ekushiseni okuphezulu ku-griddle, ufafaze ushizi ongu-1 oz ogayiwe ngaphezulu ne-1/3 inkomishi yamabhontshisi amnyama asemathinini (akhanywa futhi ahlanjululwe). Ukushisa kuze ushizi uqale ukuncibilika, cishe imizuzu emibili. Susa ekushiseni futhi phezulu nge-2 tbsp cilantro eqoshiwe kanye ne-1/3 indebe ye-salsa.

UMGQIBELO

Morning Soft Taco

Gqoka ipani eliphakathi nendawo ngokupheka imifino bese ubeka phezu komlilo ophakathi. Engeza utamatisi, amaqanda amabili kanye ne-1 tbsp salsa. Hlanganisa ingxube kuze kube bushelelezi futhi uphake phakathi kwama-tortilla ommbila amabili afudumele.

Buyekeza kwe-