Ukwehla kwesisindo: Cinch! Ukupheka Okunempilo Kwasemini

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Iresiphi Enesidlo Sasemini Enempilo # 1: Upelepele Obomvu Oshiziwe kanye NamaQuinoa

Hlangisa i-ovini iye kuma-350. Faka ¼ inkomishi ye-quinoa namanzi wenkomishi ayi-1/2 epanini elincane bese uletha kumathumba. Nciphisa ukumisa, ukumboza, bese upheka kuze kufinyelele wonke amanzi, cishe imizuzu emihlanu. Beka eceleni bese uhlala umboziwe.

Ngenkathi i-quinoa ipheka, sebenzisa ummese obukhali ukuze usike phezulu u-1 upelepele omkhulu obomvu bese ukhipha imbewu nolwelwesi; gcina upelepele uphelele. Beka eceleni.

Shisisa i-skillet ephakathi nendawo-phezulu; engeza isipuni esingu-1 samafutha omnqumo ayintombi nto. Engeza u-anyanisi obomvu ogayiwe wenkomishi engu-¼ bese usakaza kuze kube kukhanya, cishe imizuzu emi-2. Engeza ¼ isipuni sikagalikhi ogayiwe, ¼ inkomishi yezaqathi ezichotshoziwe, ¼ inkomishi yesipinashi sengane, inkomishi engu-¼ yamakhowe enkinobho emhlophe esikiwe, kanye nesinongo sekhambi lesi-Italian elingenasawoti elingu-½ bese usosa kuze kube yilapho imifino isithambile, cishe imizuzu emi-4.

Dlulisa imifino esusiwe esitsheni. Hlanganisa i-quinoa ephekiwe, bese ugoqa ngobumnene inkomishi ye-¼ ekhishwe kahle i-cheddar.

Gcwalisa upelepele ngengxube. Faka endishini yokubhaka bese ubhaka ungamboziwe imizuzu engu-15 noma kuze kube yilapho upelepele usha kancane. Khonza okufudumele noma ekamelweni lokushisa.

Iresiphi yokudla okunempilo # 2: I-Gouda ebhemayo nesaladi le-anyanisi eligayiwe

Saute 1/2 inkomishi u-anyanisi osikiwe ku-1 isipuni samafutha omnqumo e-extra-virgin kuze u-anyanisi ukhanye; beka eceleni. Phonsa izinkomishi eziyi-1/2 zelethisi yamaRoma ne-isipuni esingu-1 uviniga webhalsamu kanye nethisipuni elilodwa lejusi likalamula. I-lettuce ephezulu eno-anyanisi kanye ne-ounce engu-1 ebhema i-Gouda, eqoshiwe. Khonza ngokuphakela ama-crackers e-wholegrain angu-1 (bheka iphakheji ngosayizi wokuphakelwa).

Isidlo Sasemini Esinempilo # 3: I-Tuna-Pecan Pasta

Saute 1 inkomishi eqoshiwe yobhontshisi oluhlaza, u-1∕3 inkomishi o-anyanisi oqoshiwe, inkomishi engu-1∕3 osikiwe amakhowe, 1∕3 inkomishi izaqathe ezi-shredded, 1/2 isipuni ugarlic oqoshiwe, kanye ne-1/2 ithisipuni engekho-usawoti we-Italian herb mix in 1 / 4 inkomishi umhluzi yemifino ephansi-sodium.

Uma imifino isithambile, phonsa nge-1/2 inkomishi ephekwe i-whole-grain penne kanye nama-ounces angu-3 we-tuna egcwele amanzi. Dlulisa ingxube epanini elincane lokubhaka; ufafaze ngokulinganayo ngezipuni ezimbili eziqoshiwe ze-pecans bese ubhaka ku-400 imizuzu eyi-10 kuya kwengu-12.

Iresiphi Yesidlo Sasemini Esinempilo #4: Inkukhu-Pesto Pita

Idayisi ama-ounces ama-3 aphekwe ngaphandle kwamathambo, isifuba senkukhu esingenasikhumba bese uphonsa isipuni esingu-1 se-basil pesto. Kwesinye isitsha, jikijela amaqabunga amakhulu e-lettuce ama-romaine ama-4, ahlutshiwe, ngotamatisi o-1 oqoshiwe ophakathi nendawo, inkomishi ye-1/2 ikhukhamba oqoshiwe, kanye no-1 isipuni sebhalsamu le-balsamic.

Gcoba ingaphakathi le-1/2 ye-wholegrain pita ne-clove yegalikhi egazingiwe engu-1. Inkukhu yezinkukhu elandelwa yimifino ibe yi-pita, iphake noma yikuphi ukugcwala kwemifino eceleni.

Isidlo sasemini esinempilo # 5: Isidlo sasemini sePanera

Oda i-1/2 isaladi yekhefi yakudala ngesobho elincane lobhontshisi nocezu lwe-wholegrain baguette

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