6 Kutadza-Mahara Kudya kwemanheru Pfungwa dzekudzikira Kurema

Zvemukati

• Zucchini "Pasita" neBasil "Cream" Sauce
• Hummus Veggie Burgers
• Barbeque Chicken ine Nani Mac uye Cheese
• Steak uye Guacamole Fajitas
• Chili uye Lime Hove Tacos
• Yakabikwa Salmoni Kesari
• Ongororo ye

Iwe unosvika kumba uchibva kubasa, wakaneta, uye iwe unoda kudyisa manzwiro ako-tinowana zvachose kuti nei kudya kwemanheru pakudya kungave kunetsa. Ndosaka takave naDawn Jackson Blatner, RDN, kugadzira aya mana mazana-macalori mabikirwo ekukubatsira iwe kupedzisa zuva ragutsikana, kwete gorged. Imwe yezvakavanzika zvake? Kugutsa zvishuwo zvako zvekirimu (hei, isu tese tanga tiripo!) Nemasukisi akagadzirwa kubva pamiriwo, senge kolifulawa chizi uye chena-bhinzi-uye-basil pesto. Iyo Hummus Veggie Burger-inoyevedza kuita chando kwekudya kwemanheru-inotakurwa nezvakagadzirwa zvine michero, zvinosanganisira garbanzo bhinzi, flaxseed, uye tahini, kukuchengeta iwe uzere uye uchiita kuti zvipfuure zvishuwo zvehusiku. Uye kana iwe uchishuva chimwe chinhu chine hutano (denga ngarirege!), Hove dzaBlatner kana kuti sarimoni yakakangwa saladhi inogutsa iyo yakachena-yekudya yen pasina kukanganisa kuravira.

Zucchini "Pasita" neBasil "Cream" Sauce

Mifananidzo ye Corbis

Uchishandisa mbesa yemuriwo, sheura 1 zucchini kuita tambo dzakaita sepasta. Mune processor yekudya kana blender unobatanidza 3/4 mukombe chena bhinzi chena, yakashambidzwa uye yakadururwa; 1/4 mukombe mutsva basil; 1 tablespoon yakawedzera mhandara yemafuta emuorivhi; 1 tablespoon yakachena jisi remoni; 1 tablespoon mvura; uye 1/8 teaspoon yegungwa munyu. Puree kusvikira yatsetseka. Bvisa muto nemazucchini manoodles uye kumusoro ne3 ounces yakakangwa huku chipfu, chakachekwa. (Akapindwa muropa nekicheni gadget ikozvino?

Hummus Veggie Burgers

Mifananidzo ye Corbis

Kune processor yekudya kana blender, wedzera imwe-15-ounce inogona kushambidzwa uye kudururwa garbanzo bhinzi, 1 tbsp. kurova kusvika semi-chunky. Wedzera 2 tablespoons pasi flaxseed, 3 tablespoons akachekwa dzvuku hanyanisi, uye 1/2 teaspoon yakaoma dill kuti musanganiswa; kumutsa kubatanidza. Gadzira musanganiswa mu 4 patties. Kusunungura 2 patties kune rimwe zuva uye mhute inosara 2 nekubika kupuruzira. Mune skillet pamusoro pemhepo inopisa, kubika patties kwemaminitsi matanhatu, kutendeuka kamwe chete. Wedzera imwe pati kudivi rega rega reyakaomeswa yakamera yakazara-zviyo English muffin. Pamusoro hafu yega yega ne 1/4 kapu sipinachi uye 1 hombe yemadomasi slice uye shumira yakavhurika kumeso.

Barbeque Chicken ine Nani Mac uye Cheese

Mifananidzo ye Corbis

Muchikafu chekudya kana kuti blender, sanganisa 1 kapu yakabikwa cauliflower, 1/4 mukombe 2 muzana mukaka, 3 tablespoons shredded cheddar cheese, uye 1/8 teaspoon yegungwa munyu; puree kusvikira yakatsetseka. Wedzera cheese musanganiswa kune 1/2 kapu yakabikwa brown mupunga elbow noodles. Shumira maoodles ne2 1/2 ounces yakakangwa huku chipfu chakaputirwa nemaspuni 2 barbeque muto uye 1 mukombe yakanyoroveswa bhinzi yegirini.

Steak uye Guacamole Fajitas

Mifananidzo ye Corbis

Mune skillet pamusoro pekupisa kwepakati, wedzera 1 teaspoon yekuwedzera mafuta emuorivhi uye 1 garlic clove, yakagurwa. Wedzera 1 kapu yakatemwa bhero mhiripiri, 1/2 mukombe wakatemwa howa, 1/2 mukombe yakatetepa akachekwa hanyanisi, 1 kiyipunikochili yeupfu, uye 1/4 teaspoon yegungwa munyu. Saute kwemaminitsi mashanu kana kusvika miriwo iri nyoro. Gurai zvakaenzana pakati pe2 inodziya 6-inch corn tortillas. Tambanudza imwe neimwe ne 1 ounce yakakanyiwa yakakanyiwa steak uye 1 kikapu guacamole. (Unoda isina-nyama sarudzo? Edza imwe yeaya matanhatu Mouthwatering Vegan Mexican Recipes.)

Chili uye Lime Hove Tacos

Mifananidzo ye Corbis

Kune pepa rekubheka rakashongedzwa nemapepa uye rakaputirwa nekubika kupuruzira, wedzera 4 ounces hove chena. Pfeka hove ine 2 mashupuni echili poda uye biraira kwemaminetsi masere, kana kusvika hove iri 145 ° uye opaque. Kune mukombe wepakati, wedzera 3/4 mukombe shredded kabichi, 2 maspuni akachekwa girini eiii, 2 mashupuni manyowani cilantro, 2 mashupuni limeimu, uye 1/8 teaspoon gungwa munyu. Kanda kusanganisa. Kamura hove nekabichi zvakaenzana pakati pezviyo zvitatu zvinodziya 6-inch tortilla uye pamusoro petaco imwe neimwe nechipunu 1 che salsa itsva. (Iyi ndiyo sarudzo huru yekuomerera pane zvaunodya uchidya kunze, zvakare! Uyezve idzi gumi dzeMexico Dishi rekugara Nyoro.)

Yakabikwa Salmoni Kesari

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Muchidimbu chepakati, sanganisa makapu matatu akachekwa romaine lettuce, 2 maspuni akachekwa parmesan chizi, uye chidimbu chimwe chakamera mbiriso yezviyo yakatemwa kuita macrubon-saizi cubes. Muchidimbu chiduku, whisk pamwe chete 1 punipuni tahini, 1 kipuni 1 muto mutsva weremoni, 1 kipuni yemvura, 1 teaspoon Dijon yemasitadhi, 1/2 clove minced garlic, uye 1/8 teaspoon yegungwa munyu. Wedzera kupfeka ku saladhi uye kukanda. Pamusoro ne 3 ounces salmon yakakangwa.

Ongororo ye