Umlobi: Judy Howell
Usuku Lokudalwa: 25 Ujulayi 2021
Ukuvuselela Usuku: 19 Ujuni 2024
Anonim
Uhlelo Lokudla Lweviki Elingu-1 nohlu Lokuthenga Lomndeni Wakho wabangu-4 (noma Okuningi!) - Umsoco
Uhlelo Lokudla Lweviki Elingu-1 nohlu Lokuthenga Lomndeni Wakho wabangu-4 (noma Okuningi!) - Umsoco

-Delile

Ukuhlela isidlo kungabonakala njengomsebenzi owesabekayo, ikakhulukazi uma usesabelomali.

Ngaphezu kwalokho, ukuqhamuka nokudla okumnandi, okunomsoco nobungani bezingane kungaba isenzo sokulinganisela.

Noma kunjalo, izindlela zokupheka eziningi azigcini nje ngokuba mnandi futhi zinomsoco kuwo wonke umndeni kepha futhi zingaholela izingane zakho ekhishini. Ngaphezu kwalokho, kungenzeka ukuthi wenze konke ukuthenga kwakho ngasikhathi sinye esikhundleni sokuhlala uphumela esitolo.

Ukusiza, lo mbhalo uhlinzeka ngohlelo lokudla lweviki elingu-1 nohlu lokuthenga lomndeni wabangu-4 noma ngaphezulu.

UMsombuluko

Ukudla kwasekuseni

Ama-sandwich amaqanda anamawolintshi asikiwe

Izithako:

  • Amaqanda ama-4 (isangweji ngalinye nge-sandwich)
  • Ama-muffin angama-4 aphelele esiNgisi
  • Ushizi weCheddar, osikiwe noma osikiwe
  • Utamatisi ongu-1 (ucezu olulodwa ngesangweji ngalinye)
  • ulethisi
  • 2 amawolintshi (sika bese usebenza njengohlangothi)

Imiyalo: Qhekeza iqanda ngalinye bese ufaka ngobumnene epanini eligcotshwe uwoyela noma elinganqeni emlilweni ophakathi. Pheka kuze kube yilapho abamhlophe sebeguqukile. Ngomusa beka i-spatula ngaphansi, ufake amaqanda, bese upheka omunye umzuzu noma kunjalo.


Ngenkathi amaqanda epheka, sika ama-muffin esiNgisi ngesigamu bese uwagcoba kuze kube nsundu ngegolide. Faka iqanda, ushizi, utamatisi, noletisi engxenyeni eyodwa, bese ubeka enye ingxenye ngaphezulu bese uyakuphaka.

Ithiphu: Kulula ukunwebisa le iresiphi ukukhiqiza ukunikezwa okuningi. Mane nje ungeze amaqanda angeziwe nama-muffin esiNgisi njengoba kudingeka.

Isidlo sasemini

Ulethisi usonga ubisi

Izithako:

  • I-Bibb ulethisi
  • 2 upelepele osikiwe
  • izaqathe zikamentshisi
  • 2 ukwatapheya
  • Ibhlokhi eli-1 (ama-350 amagremu) we-tofu eyengeziwe
  • 1 isipuni semayonnaise, i-sriracha, noma amanye ama-condiments njengoba ufisa
  • 1 inkomishi (240 mL) yobisi lwenkomo noma ubisi lwe-soy umuntu ngamunye

Imiyalo: Sika i-tofu, upelepele, izaqathe ne-avocado. Ekhasini elikhulu lethisi, engeza imayonnaise namanye ama-condiment. Okulandelayo, engeza imifino kanye ne-tofu, noma uzama ukungangezi izithako eziningi kakhulu eqabungeni ngalinye. Ekugcineni, qinisa ngokuqinile iqabunga lethisi nezithako ngaphakathi.


Qaphela: Ukupheka i-tofu kungakhethwa. I-Tofu ingadliwa ngokuphephile kusuka ephaketheni. Uma ukhetha ukuyipheka, yengeze epanini elinamafutha amancane bese uyithosa kuze kube nsundu ngegolide.

Ithiphu: Ukuze ube nomcimbi womndeni ojabulisayo, lungisa zonke izithako bese uzibeka kuplatter yokuphaka. Vumela amalungu omndeni wakho ukuthi azilungiselele ukugoqa. Ungashintsha futhi i-tofu ngezinkukhu noma ama-turkey tincetu.

Isidlo

Ama-apula asikiwe nebhotela lamantongomane

Izithako:

  • Ama-apula ama-4, asikiwe
  • 2 wezipuni (32 amagremu) webhokisi lamantongomuntu ngamunye

Isidlo sakusihlwa

Inkukhu yeRotisserie enemifino eyosiwe

Izithako:

  • inkukhu rotisserie ethengwe esitolo
  • Amazambane e-Yukon Gold, aqoshiwe
  • izaqathe, zisikiwe
  • 1 inkomishi (175 amagremu) we-broccoli, oqoshiwe
  • 1 anyanisi, oqoshiwe
  • 3 wezipuni (45 ml) kawoyela womnqumo
  • 2 wezipuni (30 mL) kaviniga webhalsamu
  • 1 ithisipuni (5 ml) wesinaphi se-Dijon
  • Ama-clove ayi-2 egayiwe
  • usawoti, upelepele nopelepele ukuze unambithe

Imiyalo: Hlangisa i-ovini iye ku-375 ° F (190 ° C). Endishini, hlanganisa amafutha omnqumo, uviniga webhalsamu, isinaphi se-Dijon, ugalikhi nezinongo. Beka imifino epanini lokubhaka bese uwagcobisa ngale nhlanganisela, bese uyibhaka imizuzu engama-40 noma kuze kube yilapho ikhilimu ithamba. Khonza ngenkukhu.


Ithiphu: Ifriji yenkukhu esalayo kusasa.

NgoLwesibili

Ukudla kwasekuseni

I-oatmeal enezithelo

Izithako:

  • Amaphakethe ama-4 asheshayo we-oatmeal elula
  • 2 izinkomishi (142 amagremu) amajikijolo afriziwe
  • 3 wezipuni (30 amagremu) wembewu ye-hemp (ngokuzithandela)
  • idlanzana lama-walnuts (ngokuzithandela)
  • ushukela onsundu ukunambitha
  • 1 inkomishi (240 mL) yobisi noma ubisi lwe-soy umuntu ngamunye

Imiyalo: Pheka i-oatmeal esheshayo ebhodweni elikhulu usebenzisa amanzi noma ubisi njengesisekelo, ulandela imiyalo yepakethe yezilinganiso. Ngaphambi nje kokuba ilungele, hlanganisa amajikijolo afriziwe. Khonza ngenkomishi eyodwa yobisi (240 ml) yobisi noma ubisi lwe-soy.

Isidlo sasemini

Ama-sandwich enkukhu nesobho lotamatisi

Izithako:

  • inkukhu esele (kusuka ngayizolo) noma inkukhu esikiwe yedisiki
  • Amabhanisi amane okusanhlamvu e-ciabatta
  • ulethisi, udabukile
  • Utamatisi ongu-1, usikiwe
  • Ushizi kaCheddar
  • imayonnaise, isinaphi, noma amanye ama-condiments njengoba ufisa
  • Amathini amabili (ama-ounces ayi-10 noma ama-294 ml) wesobho eliphansi le-sodium utamatisi

Imiyalo: Landela izinkomba kwiphakeji yesobho likatamatisi, engadinga ukupheka kwesitofu. Ukuze uthole amaprotheni angeziwe, sebenzisa ubisi noma ubisi lwe-soy esikhundleni samanzi.

Ithiphu: Ungavumela amalungu omndeni wakho ukuthi azenzele amasamishi. Uma ungenayo inkukhu esele kusukela ngoMsombuluko, sebenzisa inkukhu esikiwe yedeli esikhundleni salokho.

Isidlo

Ama-humus nemifino esikiwe

Izithako:

  • Ikhukhamba elikhulu lesiNgisi eli-1, lisikiwe
  • 1 insimbi pepper, lisikiwe
  • Iphakheji eli-1 le-hummus

Ithiphu: Ukubandakanya izingane zakho, zivumele zikhethe uhlobo lwemifino.

Isidlo sakusihlwa

Ama-tacos yemifino

Izithako:

  • 4-6 ama-tacos athambile noma aqinile
  • 1 ikani (19 ounces noma 540 amagremu) kabhontshisi omnyama, ihlanjululwe kahle
  • Ushizi weCheddar, ogayiwe
  • Utamatisi ongu-1, oqoshiwe
  • 1 anyanisi, oqoshiwe
  • ulethisi, shredded
  • i-salsa
  • ukhilimu omuncu
  • isinongo se-taco

Imiyalo: Pheka ubhontshisi omnyama epanini elinamafutha amancane ngesinongo se-taco. Ukuze uthole amaprotheni angeziwe, sebenzisa i-yogurt ecacile yamaGrikhi esikhundleni sokhilimu omuncu.

NgoLwesithathu

Ukudla kwasekuseni

Ama-Cheerios anezithelo

Izithako:

  • 1 inkomishi (27 amagremu) we-plain Cheerios (noma uhlobo olufanayo)
  • 1 inkomishi (240 mL) yobisi lwenkomo noma ubisi lwe-soy
  • Ibhanana eli-1, lisikiwe (umuntu ngamunye)

Ithiphu: Ngenkathi ungasebenzisa ezinye izinhlobo zobisi, ubisi lwe-soy nobisi lunamaprotheni amaningi kakhulu.

Isidlo sasemini

Amasangweji esaladi leqanda ngamagilebhisi

Izithako:

  • Izingcezu eziyi-8 zesinkwa sikakolweni esiphelele
  • 6 amaqanda abilisiwe
  • 3 wezipuni (45 ml) wemayonnaise ethengwe esitolo noma eyenziwe ekhaya
  • 1-2 amathisipuni (5-10 mL) wesinaphi se-Dijon
  • Amahlamvu ayi-ulethisi
  • usawoti kanye nopelepele ukunambitha
  • 1 inkomishi (151 amagremu) wamagilebhisi umuntu ngamunye

Imiyalo: Cwecwa amaqanda abilisiwe bese uwasika amakota. Esitsheni esiphakathi nendawo, engeza amaqanda, imayonnaise, isinaphi se-Dijon, usawoti kanye nopelepele. Usebenzisa imfoloko, hlanganisa amaqanda nama-condiment. Yenza ama-sandwich usebenzisa isinkwa sikakolweni neselethisi.

Isidlo

I-popcorn enomoya oneshokholethi omnyama ogcolile

Izithako:

  • 1/2 indebe (96 amagremu) ama-popcorn kernels
  • 1 inkomishi (175 amagremu) yamashokholethi amnyama, ancibilikile

Ithiphu: Uma ungenayo i-air popper, mane ufake izipuni eziyi-2-3 (30-45 mL) zomnqumo noma uwoyela kakhukhunathi ebhodweni elikhulu, bese izinhlamvu ze-popcorn. Beka isembozo ngaphezulu bese upheka kuze kube yilapho cishe zonke izinhlamvu seziyekile ukuphuma. Yibuke ngokucophelela ukuze ugweme ukushisa.

Isidlo sakusihlwa

I-pasta enososo katamatisi, i-ground turkey nemifino

Izithako:

  • Iphakheji eli-1 (900 amagremu) ama-noodle we-macaroni noma ama-rotini
  • Imbiza engu-1 (ama-ounces ayi-15 noma ama-443 mL) katamatisi isosi
  • 1 upelepele oluhlaza okotshani, oqoshiwe
  • 1 anyanisi, oqoshiwe
  • 1 inkomishi (175 amagremu) we-broccoli, oqoshiwe
  • 1 amakhilogremu (454 amagremu) we-turkey ephansi
  • Ushizi weParmesan, ukunambitha

Imiyalo: Ngenkathi i-pasta ipheka, engeza i-ground turkey epanini elikhulu bese uyipheka ngomlilo ophakathi. Lungisa imifino bese uyifaka epanini. Thela usoso katamatisi ngasekupheleni. Hlanza ama-noodle, engeza isoso, bese ukhonza.

Ithiphu: Yenza i-batch eyengeziwe yama-noodle noma ugcine okungeziwe kokudla okusele kusasa.

ULwesine

Ukudla kwasekuseni

I-bagel ephelele kakolweni nebhotela lamantongomane nobhanana

Izithako:

  • Ama-bagels amane kakolweni
  • Izipuni eziyi-1-2 (16-32 amagremu) webhotela lamantongomane
  • 4 ubhanana

Ithiphu: Nikeza izingane zakho ingilazi yobisi lwenkomo noma ubisi lwe-soy ukuthola amaprotheni angeziwe.

Isidlo sasemini

Isaladi le-pasta

Izithako:

  • Izinkomishi ezi-4-6 (630-960 amagremu) wepasta ephekiwe, esele
  • 1 anyanisi obomvu ophakathi, oqoshiwe
  • Ikhukhamba eli-1 lesiNgisi, eliqoshiwe
  • 1 inkomishi (150 amagremu) katamatisi we-cherry, uhhafu
  • 1/2 indebe (73 amagremu) yeminqumo emnyama, egxunyekwe nengxenye
  • Ama-clove ayi-3 egalikhi
  • Ama-ounces ama-4 (ama-gram ayi-113) we-feta cheese, aqubekile
  • 1/2 indebe (125 ml) yamafutha omnqumo
  • 3 wezipuni (45 mL) weviniga lewayini elibomvu
  • 1/4 isipuni sikapelepele omnyama
  • 1/4 isipuni sikasawoti
  • Isipuni esingu-1 (15 mL) i-orange noma ijusi kalamula
  • 1 isipuni soju
  • ama-flakes abomvu abomvu ukunambitha

Imiyalo: Esikhathini esiphakathi, hlanganisa uwoyela womnqumo, uviniga wewayini elibomvu, i-orenji noma ijusi kalamula, uju, upelepele omnyama, usawoti kanye nobomvu obomvu Beka eceleni. Lungisa imifino iluhlaza bese uyigqugquzela kupasta ephekwe esitsheni esikhulu. Engeza ukugqoka bese uvuselela kahle.

Isidlo

Amaqanda abilisiwe nezinti zesilimo esidliwayo esinamagatsha anamanzi

Izithako:

  • 8 amaqanda abilisiwe
  • izinti zesilimo esidliwayo esinamagatsha anamanzi, aqoshiwe

Isidlo sakusihlwa

Ama-burger okuzenzela anamafrimu aseFrance

Izithako:

  • 1 amakhilogremu (454 amagremu) wenkomo yenkomo
  • Amabhanisi ama-hamburger ama-4
  • Iphakethe elingu-1 (amakhilogremu angu-2.2 noma i-1 kg) lamafries asikiwe aseFrance
  • Izilayi zeMonterey Jack ushizi
  • amahlamvu kaletisi
  • Utamatisi ongu-1, usikiwe
  • 1 anyanisi, lisikiwe
  • ukhukhamba eziningana, lisikiwe
  • imayonnaise, isinaphi, ukuthokozisa, i-ketchup, uviniga, noma amanye ama-condiment njengoba ufisa
  • usawoti, upelepele, nezinye izinongo ukunambitha

Imiyalo: Lungisa ama-patties ama-4 ngenkomo yenkomo, usawoti, upelepele nezinye izinongo. Kubeke ebhodini lokubhaka bese ukubhaka ku-425 ° F (218 ° C) imizuzu eyi-15. Lungisa ama-toppings bese uwabeka kuthileyi ekhonzayo. Pheka amafries aseFrance ngokuya ngemiyalo yephakheji.

Ithiphu: Vumela izingane zakho ukuthi zikhethe okokuzithokozisa kwazo futhi zigqokise ama-burger azo.

ULwesihlanu

Ukudla kwasekuseni

I-Cottage shizi enezithelo

Izithako:

  • 1 inkomishi (210 amagremu) we-cottage shizi ngomuntu ngamunye
  • ama-strawberry, asikiwe
  • amajikijolo
  • kiwi, lisikiwe
  • ukuconsa uju (ngokuzithandela)

Ithiphu: Vumela izingane zakho ukuthi zixube futhi zifane nezithelo ezizithandayo.

Isidlo sasemini

Ama-pizza amancane

Izithako:

  • Ama-muffin ama-English aphelele ayi-4
  • 4 wezipuni (60 ml) katamatisi isosi
  • Izingcezu eziyi-16 ze-pepperoni (noma amanye amaprotheni)
  • 1 inkomishi (56 amagremu) koshizi osikiwe
  • Utamatisi ongu-1, osikiwe kancane
  • I-1/4 ye-anyanisi, eqoshiwe
  • Isipinashi esincane sengane

Imiyalo: Hlangisa i-ovini iye ku-375 ° F (190 ° C). Sika ama-muffin esiNgisi ngesigamu, bese ufaka usoso katamatisi, pepperoni, ushizi, utamatisi, u-anyanisi nesipinashi. Bhaka imizuzu eyi-10 noma kuze kube yilapho ushizi uncibilikile.

Ithiphu: Ukubandakanya izingane zakho, zivumele ukuthi zihlanganise ama-pizza azo.

Isidlo

Izithelo ze-smoothie

Izithako:

  • 1-2 izinkomishi (197-394 amagremu) amajikijolo afriziwe
  • Ubhanana o-1
  • 1 inkomishi (250 ml) yeyogathi yamaGrikhi
  • Izinkomishi eziyi-1-2 (250-500 ml) zamanzi
  • 3 wezipuni (30 amagremu) wembewu ye-hemp (ngokuzithandela)

Imiyalo: Ku-blender, engeza amanzi ne-yogurt yamaGrikhi. Okulandelayo, engeza izithako ezisele bese uhlangana kuze kube bushelelezi.

Isidlo sakusihlwa

I-Tofu ivuselela-gazinga

Izithako:

  • Ibhlokhi eli-1 (ama-gramu angama-350) we-tofu eyengeziwe, enamakhredithi
  • 2 izinkomishi (185 amagremu) elayisi elinsundu elisheshayo
  • 2 izaqathe, oqoshiwe
  • 1 inkomishi (175 amagremu) we-broccoli, oqoshiwe
  • 1 upelepele obomvu, osikiwe
  • 1 anyanisi ophuzi, oqoshiwe
  • Izipuni eziyi-1-2 (15-30 amagremu) kajinja omusha, ohlutshiwe futhi ogayiwe
  • 3 clove garlic, egayiwe
  • Izipuni eziyi-1-2 (15-30 ml) zoju (noma ukunambitha)
  • 2 wezipuni (30 mL) we-sodium soy sauce ephansi
  • 1/4 indebe (60 mL) yeviniga lewayini elibomvu noma ijusi le-orange
  • I-1/4 indebe (60 ml) kawoyela we-sesame noma uwoyela wemifino

Imiyalo: Lungisa irayisi elinsundu ngokwemiyalo yebhokisi. Ngenkathi ipheka, sika imifino nemifino bese uyibeka eceleni. Ukwenza usoso, hlanganisa ujinja, u-garlic, uju, isosi yesoya, u-oyela, uviniga wewayini elibomvu noma ijusi le-orange esitsheni esiphakathi nendawo.

Esikhathini esikhulu se-oil skillet, pheka i-tofu kuze kube nsundu. Susa ekushiseni nasendaweni ithawula lephepha. Faka i-broccoli, upelepele, u-anyanisi, izaqathe, kanye ne-1/4 ye-sauce ethosiwe ku-skillet. Pheka kuze kube yithenda, bese ufaka i-tofu ephekiwe, irayisi, nesosi esele ku-skillet.

Ithiphu: Ungasebenzisa noma yimaphi ama-veggies asele ku-stirry gazinga ukunciphisa udoti wokudla.

NgoMgqibelo

Ukudla kwasekuseni

I-frittata ebhakwe

Izithako:

  • Amaqanda ayi-8
  • 1/2 indebe (118 ml) yamanzi
  • 1 inkomishi (175 amagremu) we-broccoli
  • 2 izinkomishi (60 amagremu) wesipinashi somntwana
  • Ama-clove ayi-2 egayiwe
  • 1/2 indebe (56 amagremu) woshizi osikiwe
  • 1 ithisipuni ye-thyme
  • usawoti, upelepele nopelepele ukuze unambithe

Imiyalo:

  1. Hlangisa i-ovini iye ku-400 ° F (200 ° C).
  2. Hlanganisa amaqanda, amanzi, nezinongo esitsheni.
  3. Khanyisa uwoyela kancane i-skillet enkulu, ipani lensimbi, noma ipani eliphephe nge-ovini ngokupheka okupheka.
  4. Ngenkathi ihhavini lishisa, susa imifino ku-skillet noma epanini emlilweni ophakathi.
  5. Ngemuva kwemizuzu embalwa, engeza ingxube yeqanda epanini. Pheka imizuzu engu-1-2 noma kuze kuphekwe phansi kuthi phezulu kuqale ukubhuza.
  6. Fafaza ushizi ogayiwe ngaphezulu.
  7. Yibhake kuhhavini imizuzu engu-8-10 noma ize yenziwe. Ukuze uhlole, beka umhloli wekhekhe noma ummese enkabeni ye-frittata. Uma iqanda liqhubeka nokugijima, lishiye eminye imizuzu embalwa bese uzama kabusha.

Isidlo sasemini

Amantongomane ne-jelly sandwich nama-strawberry

Izithako:

  • Izingcezu eziyi-8 zesinkwa sikakolweni esiphelele
  • Isipuni esingu-1 (15 mL) sebhotela lamantongomane noma ibhotela elingenantongomane
  • Isipuni esingu-1 (15 mL) sejamu
  • 1 inkomishi (152 amagremu) ama-strawberry umuntu ngamunye

Isidlo

Ama-roll-up aseTurkey

Izithako:

  • Ama-tortilla ayisishiyagalombili athambile
  • Izingcezu eziyi-8 ze-turkey
  • Ama-avokhado ama-2 aphakathi nendawo (noma iphakethe le-guacamole)
  • 1 inkomishi (56 amagremu) koshizi osikiwe
  • 1 inkomishi (30 amagremu) yesipinashi sengane

Imiyalo: Beka amagobolondo e-tortilla uyisicaba bese usabalalisa ukwatapheya noma i-guacamole ngaphezulu. Okulandelayo, engeza ucezu olulodwa lwe-turkey, isipinashi sezingane, noshizi osikiwe ku-tortilla ngayinye. Gingqa i-tortilla ngokuqinile bese uyisika phakathi.

Ithiphu: Ukugcina ama-roll-ups angawi, hlanganisa i-toothpick. Qiniseka ukuthi ususa i-toothpick ngaphambi kokuyinikela ezinganeni ezincane.

Isidlo sakusihlwa

I-chili eyenziwe ekhaya

Izithako:

  • 1 amakhilogremu (454 amagremu) wenkomo yenkomo
  • 1 ikani (19 ounces noma 540 amagremu) ubhontshisi wezinso obomvu, uhlanziwe
  • I-1 ingaba (ama-ounces angu-14 noma ama-gramu angu-400) utamatisi othosiwe
  • Imbiza engu-1 (ama-ounces ayi-15 noma ama-443 mL) katamatisi isosi
  • 1 anyanisi ophuzi
  • Izinkomishi ezi-2 (475 mL) zomhluzi wenyama yenkomo ophansi
  • Isipuni esingu-1 (15 amagremu) se-chili powder
  • 1 ithisipuni ka-garlic powder
  • Isipuni esingu-1 (15 amagremu) ikhumini
  • 1/4 isipuni se-cayenne pepper (ngokuzithandela)
  • usawoti kanye nopelepele ukunambitha
  • ushizi owenziwe shredded (ongakukhetha njengokuhlobisa)

Imiyalo: Embizeni enkulu yesobho, susa u-anyanisi emafutheni kuze kuguquke. Okulandelayo, engeza inyama yenkomo ebhodweni, uyihlukanise ngesipuni sokhuni. Pheka kuze kube yilapho inyama isiphendukile. Faka zonke izinongo, utamatisi usoso, utamatisi oyisitshulu, nobhontshisi wezinso obomvu.

Okulandelayo, engeza umhluzi uwulethe endishini. Nciphisa izinga lokushisa emlilweni ophakathi bese upheka imizuzu engama-30. Phezulu noshizi uma ufisa.

NgeSonto

Isidlo sasemini

Isinkwa saseFrance nezithelo

Izithako:

  • Amaqanda ayi-6-8
  • Izingcezu eziyi-8 zesinkwa sikakolweni esiphelele
  • 1 isipuni sesinamoni
  • 1 ithisipuni ye-nutmeg
  • 1/2 isipuni se-vanilla
  • 1 inkomishi (151 amagremu) yamajikijolo noma ama-strawberry, afriziwe noma amasha
  • isiraphu ye-maple ukunambitha

Imiyalo: Endishini ebanzi, shayela amaqanda, isinamoni, i-nutmeg, ne-vanilla kukhishwe kuze kuhlanganiswe futhi kufudumele. Amafutha i-skillet enkulu enebhotela noma uwoyela bese uyiletha emlilweni ophakathi. Beka isinkwa engxenyeni yeqanda bese ugqoka uhlangothi ngalunye. Thosa izinhlangothi zombili zesinkwa kuze kube nsundu ngegolide.

Phinda le nqubo kuze kuphekwe sonke isinkwa. Khonza ngezithelo nesiraphu ye-maple.

Ithiphu: Ukuze uthole ukwelashwa okwengeziwe, phezulu ukhilimu ophehliwe noma ushukela oluyimpuphu.

Isidlo

Ushizi, abaqhekezi, namagilebhisi

Izithako:

  • Abaqhekezi bamabele abangu-5 ngomuntu ngamunye
  • Ama-ounces ama-2 (50 amagremu) eshizi likaCheddar, lisikiwe (umuntu ngamunye)
  • 1/2 indebe (50 amagremu) wamagilebhisi

Ithiphu: Ama-crackers amaningi enziwa ngofulawa ocwengileko, uwoyela noshukela. Ukuze uthole inketho enempilo, khetha ama-crackers okusanhlamvu ayi-100%.

Isidlo sakusihlwa

Ama-Quesadillas

Izithako:

  • Ama-tortilla ayisamba aphakathi nendawo ama-4
  • 1 amakhilogremu (454 amagremu) wamabele enkukhu angenamathambo, lisikiwe
  • 2 upelepele obomvu, osikiwe
  • I-1/2 ye-anyanisi obomvu, oqoshiwe
  • 1 avocado, lisikiwe
  • 1 inkomishi (56 amagremu) kaMonterey Jack ushizi, osikiwe
  • 1 inkomishi (56 amagremu) kashizi kaCheddar, osikiwe
  • Iphakheji eli-1 lesinongo se-taco
  • usawoti kanye nopelepele ukunambitha
  • amafutha omnqumo, njengoba kudingeka
  • ukhilimu omuncu, njengoba kudingeka
  • i-salsa, njengoba kudingeka

Imiyalo: Hlangisa i-ovini iye ku-375 ° F (190 ° C). Esikhwameni esikhulu, engeza uwoyela, upelepele no-anyanisi. Bapheke imizuzu emihlanu. Faka inkukhu nezinongo bese uthosa kuze kuphekwe ngokuphelele bese kuba negolide ngaphandle.

Beka igobolondo ngalinye le-tortilla kuthileyi wokubhaka. Faka imifino ephekiwe nenkukhu kolunye uhlangothi lwama-tortilla, bese phezulu nge-avocado noshizi. Songa olunye uhlangothi lwe-tortilla ngaphezulu. Bhaka imizuzu eyi-10 noma kuze kube nsundu ngegolide. Khonza ngokhilimu omuncu ne-salsa.

Ithiphu: Ukuze ukhethe imifino, ungasebenzisa ubhontshisi omnyama esikhundleni senkukhu.

Uhlu lokuthenga

Uhlu olulandelayo lungasetshenziswa njengesiqondisi sokuthenga ukukusiza ukuqoqa ukudla kwalolu hlelo lokudla lwesonto elilodwa. Ungadinga ukulungisa izingxenye ngokuya ngosayizi nezidingo zomndeni wakho.

Imifino nezithelo

  • 4 utamatisi ophakathi
  • Iphakheji eli-1 likatamatisi we-cherry
  • 1 bunch of isilimo esidliwayo esinamagatsha anamanzi
  • Iphakethe eli-1 lesipinashi sengane
  • 1 ikhanda elikhulu lethisi le-Bibb
  • 2 amawolintshi
  • 2 ukhukhamba omkhulu wamaNgisi
  • 1 ucezu olukhulu lukajinja
  • 2 amaphakheji ama-strawberry
  • Iphakheji eli-1 lamajikijolo
  • Iphakethe eli-1 lamajikijolo
  • 2 ama-kiwis
  • 6 upelepele
  • Iphakethe eli-1 lezinqathe zikamentshisi
  • Ama-avokhado ama-5
  • 1-2 izinhloko ze-broccoli
  • 7 anyanisi ophuzi
  • 2 anyanisi obomvu
  • 4 ama-garlic
  • 3 izaqathe ezinkulu
  • Isikhwama esingu-1 samazambane egolide aseYukon
  • 1 isikhwama esikhulu samajikijolo afriziwe
  • 1 ubhanana
  • Isikhwama esikhulu samagilebhisi
  • Imbiza engu-1 yeminqumo emnyama
  • Ijagi elilodwa (ama-ounces angu-33 amanzi noma ilitha elilodwa) lejusi le-orange

Izinhlamvu kanye carbs

  • Ama-muffin angama-8 aphelele esiNgisi
  • 4 amaphakethe ethafa, oatmeal osheshayo
  • Isikhwama esingu-1 sembewu ye-hemp (uma uthanda)
  • Izinkwa ezi-2 zikakolweni ophelele
  • Iphakheji eli-1 (900 amagremu) ama-noodle we-macaroni noma ama-rotini
  • Iphakethe eli-1 lama-bagels kakolweni aphelele
  • Amabhanisi amane okusanhlamvu e-ciabatta
  • Iphakethe elingu-1 lama-hamburger buns
  • Iphakheji eli-1 lelayisi elinsundu elisheshayo
  • Iphakethe eli-1 lama-tortilla amancane athambile
  • Iphakethe elingu-1 lama-tortilla we-soft-shell
  • Ibhokisi eli-1 labaqhekezi bezinhlamvu ezigcwele
  • Ama-tacos ama-hard shell angu-6

Ubisi

  • Amaqanda ayi-2
  • Amabhuloki ama-2 (ama-450 amagremu) eshizi likaCheddar
  • 1.5 amalitha (6 amalitha) obisi lwenkomo noma lwesoya
  • Ama-ounces amane (113 amagremu) we-feta cheese
  • Iphakheji eli-1 lezingcezu zeMonterey Jack cheese
  • Ama-ounces angu-24 (650 amagremu) we-cottage shizi
  • Ama-ounces angama-24 (650 amagremu) weyogathi yamaGrikhi

Amaprotheni

  • Amabhuloki ama-2 (500 amagremu) we-tofu eyengeziwe
  • 1 inkukhu ethengiwe esitolo
  • 1 ikani (19 ounces noma 540 amagremu) kabhontshisi omnyama
  • 1 ikani (19 ounces noma 540 amagremu) kabhontshisi wezinso obomvu
  • 1 amakhilogremu (454 amagremu) we-turkey yomhlabathi
  • 2 amakhilogremu (900 amagremu) wenkomo yenkomo
  • 1 amakhilogremu (450 amagremu) wamabele enkukhu angenamathambo
  • Iphakethe eli-1 lezingcezu ze-pepperoni
  • Iphakheji eli-1 lezingcezu ze-turkey

Izinto ezikheniwe nezihlanganisiwe

  • Amathini amabili esobho eliphansi le-sodium utamatisi
  • I-1 ingaba (ama-ounces angu-14 noma ama-gramu angu-400) utamatisi othosiwe
  • Izimbiza ezi-2 (ama-30 ounces noma ama-890 mL) katamatisi isosi
  • Isikhwama esingu-1 sama-walnuts aqoshiwe (ngokuzithandela)
  • Iphakheji eli-1 le-hummus
  • Ibhokisi eli-1 le-Cheerios yoqobo, noma uhlobo olufanayo)
  • 1/2 indebe (96 amagremu) ama-popcorn kernels
  • 1 inkomishi (175 amagremu) yamashokholethi amnyama
  • Imbiza engu-1 yebhotela lamantongomane
  • Imbiza engu-1 yejamu le-sitrobheli
  • Iphakethe elingu-1 (amakhilogremu angu-2.2 noma i-1 kg) lamafries asikiwe aseFrance
  • Izinkomishi ezi-2 (500 ml) zomhluzi wenkomo ophansi we-sodium

Okuyisisekelo se-Pantry

Njengoba lezi zinto zivame ukuba ukudla okuyisisekelo, kungahle ungadingi ukuzithenga. Noma kunjalo, kungcono ubuyekeze uhlu lwakho lwamaphakethe ngaphambi kokuthenga.

  • Amafutha e-Olive
  • uviniga webhalsamu
  • uviniga wewayini elibomvu
  • Isinaphi se-Dijon
  • imayonnaise
  • sriracha
  • usawoti
  • uju
  • upelepele
  • i-thyme
  • I-soy sauce
  • uwoyela wesesame
  • uwoyela wemifino
  • ama-pepper flakes
  • ushukela onsundu
  • i-salsa
  • ukhilimu omuncu
  • isinongo se-taco
  • Ushizi weParmesan
  • ukhukhamba
  • upelepele
  • impuphu kagalikhi
  • ikhumini
  • upelepele we-cayenne
  • isinamoni
  • umuthi
  • i-vanilla
  • usiraphu we-maple

Okubalulekile

Ukuza nohlelo lokudla lwesonto lonke oluhlangabezana nezidingo zomndeni wakho wonke kungaba yinkohliso.

Ngokuphawulekile, lolu hlelo lokudla lweviki elingu-1 luhlinzeka umndeni wakho ngokudla okumnandi, okunomsoco nobungani bezingane. Sebenzisa uhlu lokuthenga njengesithenjwa futhi ululungise ngokuya ngezidingo zomndeni wakho nesabelomali. Uma kungenzeka, faka izingane zakho namanye amalungu omndeni ekuphekeni.

Ekupheleni kwesonto, buza amalungu omndeni wakho ukuthi yikuphi ukudla abakuthandile kakhulu. Ngemuva kwalokho ungabuyekeza lolu hlu noma ulusebenzise futhi elinye isonto.

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