Thenga Kanye, Yidla Isonto Lonke

-Delile

• Akukho Ukuphikisa, Akukho Muss
• NGOMSOMBULUKO: Inkukhu Yelamula enamabhontshisi abomvu neQuinoa
• NGOLWESIBILI: I-Red Snapper ene-Asparagus neMint Couscous
• NGOLWESITHATHU: Izindebe Zelwandle ZaseMedithera ezinokugqokwa kweMint Yogurt
• NGOLWESINE: Isaladi lesipinashi esimuncu ngeCumin Chicken neQuinoa
• ULWESIHLANU: I-Lemon-Asparagus Linguine ene-Italian Turkey Sausage
• Buyekeza kwe-

Akukho Ukuphikisa, Akukho Muss

UHLU LOKUTHENGA:

4 amabele enkukhu angenalutho, angenasikhumba (cishe amakhilogremu amabili)

4 izibopho ezibomvu ze-snapper (cishe amakhilogremu angu-1 1/2)

1 amakhilogremu ayi-low-sodium turkey isoseji

2 anyanisi amancane abomvu

Ama-clove ayi-4

1 ithisipuni parsley entsha

1 isixha se-radishes (cishe ama-bulbs angu-10)

1 1/2 amakhilogremu i-asparagus (cishe iziqu ezingu-20)

I-1 bunch mint entsha

Ikhukhamba eli-1

Ama-ounces angu-12 utamatisi we-cherry

1 ikhanda le-Bibb ulethisi

2 ukwatapheya

4 izinkomishi amaqabunga esipinashi ingane

2 ulamula

Izinkomishi eziyi-1/2 ze-quinoa ezomile

Amathini amabili (ama-ounces ayi-15 lilinye) ubhontshisi we-pinto ophansi

1 inkomishi yomzala omile

Ama-ounces angu-8 we-whole-grain linguine

Isitsha esi-1 (ama-ounces angu-6) iyogathi ye-Greek nonfat engenalutho

IZINTO ZE-PANTRY:

Amafutha e-Olive

Uviniga obhalsamu

Ikhumini laphansi

Upelepele we-cayenne womhlabathi

Usawoti we-kosher

Upelepele omusha omnyama

NGOMSOMBULUKO: Inkukhu Yelamula enamabhontshisi abomvu neQuinoa

Isebenza: 4

Isikhathi sokulungiselela: 5 imizuzu

Isikhathi sokupheka: Imizuzu engu-37

Izithako:

Izinkomishi eziyi-1/2 ze-quinoa ezomile

Amabele angama-4 angenalutho, angenasikhumba (cishe amakhilogremu ama-2), ngalinye lisikiwe ngokuvundlile libe ama-cutlets amabili ama-4-ounce

Ijusi lelamula elilodwa

2 amathisipuni usawoti we-kosher

2 wezipuni i-cumin yomhlabathi

5 wezipuni zamafutha omnqumo

1/2 anyanisi omncane obomvu, egayiwe

Ama-clove ayi-2, egayiwe

1/4 isipuni emhlabathini we-cayenne pepper

Amathini ama-2 (ama-ounces ayi-15 lilinye) ubhontshisi we-pinto ophansi-sodium, uhlanziwe futhi ukhishwe

1 ithisipuni uviniga balsamic

1/2 isipuni pepper omusha omnyama

1/4 indebe eqoshiwe i-parsley entsha

Ama-radishi ama-4, asikiwe

Imikhombandlela:

1. Hlanganisa i-quinoa nezinkomishi eziyisi-6 zamanzi epanini elikhulu bese ulethe ngamathumba phezu kokushisa okuphakathi. Nciphisa ukuze ubilise; vala bese upheka imizuzu engu-25. Susa ekushiseni bese ubeka eceleni imizuzu engu-5. Fluff ngemfoloko bese uhambisa izinkomishi ezi-2 esitsheni esingangeni moya ukuze ufake esiqandisini isidlo sakusihlwa sangoLwesine.

2. Phakathi naleso sikhathi, vala inkukhu ngejusi kalamula bese ufafaza amathisipuni angu-1 1/2 kasawoti. Sebenzisa iminwe yakho ukugcoba ikhumini, uqiniseke ukuthi ugqoka zonke izinhlangothi.

3. Sishisa izipuni ezintathu zamafutha omnqumo esikhwameni esikhulu ngaphezulu. Faka inkukhu kusendlalelo esisodwa bese upheka imizuzu engu-4 kuya kwemi-5, noma kuze kube yigolide. Vula bese upheka eminye imizuzu emi-4 ukuya kwemi-5 kuze kuphekwe. Susa kusuka ku-skillet bese ubeka eceleni ukuze uphole. Gcoba uhhafu wenkukhu (ama-cutlets ama-4) bese uwufaka esiqandisini ukuze uthole isidlo sakusihlwa sangoLwesine.

4. Ku-skillet esifanayo ngaphezulu kokuphakathi, faka amafutha asele omnqumo no-anyanisi obomvu. Saute imizuzu engu-4. Faka ugarlic bese upheka iminithi elilodwa ngaphezulu. Isizini ngosawoti osele nopelepele we-cayenne. Faka ubhontshisi we-pinto, uviniga nopelepele; hlanganisa futhi ulethe esimweni. Faka izinkomishi ezi-3 zequinoa elungisiwe, susa ekushiseni, bese uxuba neparsley. Susa zonke ngaphandle kwezinkomishi eziyi-1 1/2 zengxube ye-quinoa; vumela kuphole, bese ufaka efrijini ngesidlo sakusihlwa sangoLwesithathu.

5. Hlukanisa ingxube yenkukhu ne-quinoa ngokulinganayo phakathi kwamapuleti amane. Gcoba ngezingcezu zesithombo bese ukhonza.

Umphumela wokudla ngokuphakela ngakunye: 302 kilojoule, 10g fat (1g saturated), 20g carbs, 32g protein, 5g fiber, 54mg calcium, 3mg iron, 424mg sodium

NGOLWESIBILI: I-Red Snapper ene-Asparagus neMint Couscous

Isebenza: 4

Isikhathi sokulungiselela: 5 imizuzu

Isikhathi sokupheka: Imizuzu eyi-12

Izithako:

1/4 indebe yamafutha omnqumo

1/2 indebe eqoshiwe iparsley entsha

1/2 anyanisi obomvu osikiwe

4 izibopho ezibomvu ze-snapper (cishe amakhilogremu angu-1 1/2)

1/2 isipuni usawoti we-kosher

1/2 isipuni pepper omusha omnyama

I-1/4 isipuni emhlabathini we-pepper cayenne

1 1/2 amakhilogremu i-asparagus (cishe ama-stalks angu-20)

1/4 isipuni sikasawoti we-kosher

1 inkomishi eyomile i-couscous

1 isipuni oqoshiwe Mint fresh

Ijusi le-1/4 kalamula

Imikhombandlela:

1. Shisisa uwoyela esikhwameni esikhulu ngaphezu kokushisa okuphakathi naphakathi. Faka iparsley no-anyanisi bese upheka, uvusa kaningi, cishe imizuzu engama-4, noma kuze kube yilapho u-anyanisi uthambile.

2. Isiphuzo sesizini kuzo zonke izinhlangothi ngosawoti, upelepele nopelepele we-cayenne. Ukushisa okuphansi kuya emaphakathi bese ubeka izinhlanzi kusendlalelo esilinganayo phezu kuka-anyanisi noparsley. Vala bese uvumela umusi imizuzu emihlanu, noma uze upheke. Dlulisela epuletini, umboze ngephepha, bese ubeka eceleni.

3. Faka i-asparagus ku-skillet efanayo namanzi wezipuni ezi-2. Ukupheka, kungamboziwe, imizuzu emithathu kuya kwemihlanu, kuze kube luhlaza okotshani nethenda. Susa izingongolo ezi-6, zibekelwe ukubanda, bese uzigoqa bese uzifaka esiqandisini kusihlwa sangoLwesihlanu.

4. Khonamanjalo, letha 1 1/2 izinkomishi zamanzi ngamathumba ebhodweni eliphakathi, bese ugovuza usawoti nomzala. Vala, susa emlilweni, bese ume imizuzu emihlanu kuya kwengu-7 kuze kumunceke wonke uketshezi. Fluff ngemfoloko, gxuma ku-mint, kanye nenkathi yokunambitha ngosawoti uma ufisa.

5. Hlukanisa ingxubevange yomzala, isitshulu, no-anyanisi ngokulinganayo phakathi kwamapuleti amane. Cindezela ilamula kancane ngenhlanzi bese ukhonza nge-asparagus.

Umphumela wokudla ngokuphakela ngakunye: Amakholori angama-494, amafutha angu-18g (3g agcwele), ama-carg angama-40g, amaprotheni angama-43g, i-4g fiber, i-74mg calcium, i-3mg iron, i-365mg sodium

NGOLWESITHATHU: Izindebe Zelwandle ZaseMedithera ezinokugqokwa kweMint Yogurt

Isebenza: 4

Isikhathi sokulungiselela: Imizuzu eyi-10

Isikhathi sokupheka: Akukho

Izithako:

I-1/2 inkomishi ye-yogurt yama-Greek

Ijusi le-1/4 kalamula

1 ithisipuni ikhumini lomhlabathi

2 wezipuni oqoshiwe Mint fresh

1/2 anyanisi omncane obomvu, oqoshiwe

I-1/2 ikhukhamba, ihlutshiwe futhi idosiwe izingcezu eziyi-1/4-intshi

Ama-ounces angu-6 (cishe inkomishi engu-1) utamatisi we-cherry, uhhafu

1/8 ithisipuni pepper cayenne

1 phusha usawoti we-kosher

I-pinch engu-1 emnyama emnyama

1 ikhanda le-Bibb ulethisi (amahlamvu ayi-8 amakhulu)

2 izinkomishi zikabhontshisi we-pinto ne-quinoa (kusukela esidlweni sakusihlwa sangoMsombuluko)

1 ukwatapheya, ugotshwe futhi usikwe ngobude ube yimicu emincane

Imikhombandlela:

1. Endishini encane, hlanganisa iyogathi, ijusi kalamula, ikhumini, ne-mint; beka eceleni.

2. Kwesinye isitsha hlanganisa u-anyanisi obomvu, ikhukhamba notamatisi. Faka izipuni ezi-2 zokugqoka iyogathi, upelepele we-cayenne, usawoti kanye nopelepele bese uvuselela ukuhlanganisa; beka eceleni.

3. Faka amahlamvu amabili kalethisi epuletini ngalinye kwamane. Faka isipuni se-1/4 indebe ye-quinoa ingxube ngayinye. Hlukanisa ingxube yekhukhamba ngokulinganayo phezu kwamaqabunga nangaphezulu ngezingcezu ze-avocado. Khonza ngokugqoka okungeziwe eceleni.

Umphumela wokudla ngokuphakela ngakunye: Amakholori angama-272, amafutha ayi-10g (1g agcwele), ama-carb angama-37g, amaprotheni ayi-12g, i-10g fiber, i-118mg calcium, i-4mg iron, i-154mg sodium

NGOLWESINE: Isaladi lesipinashi esimuncu ngeCumin Chicken neQuinoa

Isebenza: 4

Isikhathi sokulungiselela: Imizuzu engu-8

Isikhathi sokupheka: Akukho

Izithako:

3 wezipuni amafutha omnqumo

Isipuni esingu-1 uviniga webhalsamu

Isipuni esingu-1 esicacile se-yogurt yama-Greek

2 izinkomishi ezilungiselelwe i-quinoa (kusukela esidlweni sakusihlwa sangoMsombuluko)

4 izinkomishi baby isipinashi amaqabunga

1/2 anyanisi omncane obomvu, osikiwe kancane

Ama-cutlets enkukhu aphekiwe ama-4 (kusuka kusihlwa sangoMsombuluko), aqoshiwe

1/4 isipuni sikasawoti we-kosher

1/4 isipuni pepper omusha omnyama omusha

1 ukwatapheya, okugwetshiwe nokudayisiwe

6 ama-radishes, anqunywe kancane

Imikhombandlela:

1. Endishini encane, hlanganisa amafutha, uviniga, neyogathi. Beka eceleni.

2. Esitsheni esiphakathi, hlanganisa i-quinoa, isipinashi, u-anyanisi nenkukhu. Phezulu ngokugqoka nokuphonsa ukugqoka. Isizini ngosawoti kanye nopelepele, bese ugoqa ukwatapheya. Nambitha bese ufaka usawoti kanye nopelepele owengeziwe uma ufisa.

3. Hlukanisa isaladi ngokulinganayo phakathi kwamapuleti amane futhi uhlobise ngama-radishes aqoshiwe. Khonza ngokushesha.

Umphumela wokudla ngokuphakela ngakunye: 515 kilojoule, 26g fat (4g saturated), 36g carbs, 35g protein, 10g fiber, 100mg calcium, 5mg iron, 569mg sodium

ULWESIHLANU: I-Lemon-Asparagus Linguine ene-Italian Turkey Sausage

Isebenza: 4

Isikhathi sokulungiselela: Imizuzu eyi-10

Isikhathi sokupheka: Imizuzu eyi-10

Izithako:

8 ounces whole-grain linguine 1 isipuni samafutha omnqumo

Ama-clove ayi-2, egayiwe

Ijusi ye-1/2 lemon

1/2 isipuni usawoti we-kosher, kanye nokunye ukunambitha

Iziqu ezi-6 eziphekwe nge-asparagus (kusuka kusihlwa sangoLwesibili), uthathe izingcezu eziyi-1-intshi

1 ikhilogremu low-sodium Italian turkey isoseji

Ama-ounces ama-6 utamatisi we-cherry

Upelepele omusha omnyama

Imikhombandlela:

1. Bilisa ibhodwe elikhulu lamanzi anosawoti omncane. Faka i-linguine bese upheka imizuzu engu-8 kuya kwengu-10 noma kuze kube yi-dente. Gcina 1/2 indebe yamanzi we-pasta, bese ukhipha ama-noodle.

2. Buyisela i-pasta embizeni bese uphonsa ngamafutha omnqumo, ugalikhi, ujusi kalamula, 1/2 ithisipuni kasawoti kanye ne-asparagus; cisha ukushisa.

3. Phakathi naleso sikhathi, ukushisa i-skillet enkulu phezu kwe-medium-high kanye nesoseji ensundu kuzo zonke izinhlangothi. Faka amanzi agciniwe we-pasta bese upheka imizuzu emi-5 noma ungabe usaba pinki. Susa isoseji kusuka ku-skillet bese usika izingcezu ezi-1/2-intshi-obukhulu.

4. Dlulisa ipasta ku-skillet bese uphonsa ngamajusi epani. Engeza isoseji elisikiwe emuva ku-skillet kanye notamatisi. Isizini ukunambitha ngopelepele bese ukhonza ngokushesha.

Umphumela wokudla ngokuphakela ngakunye: Amakholori angama-434, amafutha ayi-17g (4g agcwele), ama-carb angama-46g, amaprotheni angama-27g, i-7g fiber, i-13mg calcium, i-4mg iron, i-332mg sodium

Buyekeza kwe-