Bika Kamwe, Idya Kwevhiki Yese

Zvemukati

• Pepper yakawandisa
• Root Stew
• Pasta-Yemahara Spaghetti Dinner
• Yakamera Zviyo Pasta neTurkey Meatballs
• Ongororo ye

"Handina nguva yakakwana" ndicho chikonzero chakajairika chinopihwa nevanhu chekusadya zvine hutano. Sekuziva kwedu kuti zvakakosha uye toti tichadya chikafu chekukurumidza, kana tave kudzokera kumba mushure mezuva refu kubasa, kufamba-famba kuri nyore pane kupaza mapoto nemapani, kutema muriwo, uye uchinetseka kuti chii chokutsiva basil wakanganwa kuti wapera. Asi iwe unogona kunakirwa nezvikafu zvakabikwa kumba manheru ega ega nekugadzirira zvakakwana servings yeimwe kana akawanda mabikirwo pakupera kwevhiki kuitira kuti iwe ugone kudziya uye kudya kakawanda mukati mevhiki. Aya manomano ari nyore kuita-kana-kupwanya maitiro kune vanhu vakawanda kwenguva yakareba-kurasikirwa nekubudirira, saka heano mashoma mabikirwo ekukubatsira kuti utange.

Pepper yakawandisa

Inoshanda: 4

Zvisungo:

2 Tbsp extra virgin olive oil

2 clove gariki, minced

3 zucchini yepakati, yakachekwa

1 hanyanisi yepakati, yakagurwa

10 oz 95% yakaonda pasi nyama yemombe

1 24 oz chirongo pasita muto

2/3 kapu yakakangwa yakaderera-sodium huru yekuchamhembe bhinzi, yakagezwa

4 makapu mwana sipinashi

8 yepakati bhero mhiripiri

1/2 mukombe grated Parmesan cheese

Mafambiro:

Preheat oven kusvika 350 degrees. Isa muto wepakati-kati pani pamusoro pekupisa uye wobva wawedzera mafuta omuorivhi negariki. Kamwe gariki iri tan, wedzera zucchini uye hanyanisi. Sungai kusvikira anyanisi ashanduka, wobva wawedzera pasi nyama yemombe uye kubika, inomutsa, kusvikira nyama yemombe yasvibiswa. Sakanidza mu pasta muto, bhinzi, uye mwana sipinashi, shandura kupisa kusvika pasi, uye simmer kwemaminitsi gumi. Ipo muto uchiri kubika, cheka kumusoro kwepepuru uye bvisa macores, mbeu, uye chena membrane. Isa mhiripiri mu9x13 yekubheka dhishi ne 1/4 inch mvura pazasi kwepani. Zadzai mhiripiri imwe neimwe nemusanganiswa uye gadzirai kwemaminitsi makumi matatu kusvika makumi mana kana kusvika mhiripiri yapfava. Fukidza neParmesan uye ushumire.

Pakushumira: 436 macalorie, 18g mafuta, 42g carbs, 31g protein, 12g fiber

Root Stew

Inoshumira: 6

Zvisungo:

2 Tbsp mafuta omuorivhi

2 lbs boneless ganda, nyama yehuku, cheka kuita 1-inch cubes

2 tsp paprika

1 Tbsp rosemary yakaoma

1 tsp munyu (gungwa munyu wakasarudzika)

2 tsp mhiripiri nhema

3 lbs yam, cheka mu-1-inch cubes

1 fennel girobhu racho, rakatemwa

4 madzinde celery

3 mavhavha egariki, minced

1 makaroti ari pakati, akachekwa

1 mukombe yakaderedzwa sodium huku muto

Mafambiro:

Isa mafuta omuorivhi, huku, paprika, rosemary, munyu, uye mhiripiri muzasi kwe crockpot. Dhavhara nemiriwo yakakangwa uye muto. Isai crockpot pasi uye regai kubika kwemaawa masere kusvika ku10. Kana iwe uripo, iwe unogona kumutsa chikafu nguva dzese maawa maviri kusvika matatu.

Pakushanda: 503 macalorie, 9g mafuta, 68g carbs, 36g protein, 11g fiber

Pasta-Yemahara Spaghetti Dinner

Inoshumira: 2

Zvisungo:

1 wepakati spaghetti squash

8 oz 95% yakaonda pasi nyama yemombe

1 wepakati anyanisi, akachekwa

2 tsp mafuta omuorivhi

1/2 tsp munyu

1 tsp mhiripiri

1 mukombe pasta muto

Mafambiro:

Cheka squash muhafu uye bvisa mbeu uye tambo dzakasununguka nehupuni. Isa squash yakachekwa-pasi mundiro uye microwave kwemaminitsi masere. Flip squash halves pamusoro, kufukidza netepa nyoro repepa, uye bika kwemamwe maminetsi manomwe. Ipo squash iri kubika, wedzera pasi nyama yemombe, hanyanisi, mafuta omuorivhi, munyu, uye mhiripiri kune isina-tsvimbo skillet pamusoro pepakati-kwakanyanya kupisa. Kana nyama yemombe yaibva, isa muto wematomatisi uye simmer kusvika squash yagadzirwa. Kana squash yapedza kubika zvakakwana, nyatso bvisa kubva pa microwave (yambiro: ichave inopisa) uye unomhanya forogo uchidzokorora zvakapetwa kureba pasi pe squash kuti ubvise tambo dze spaghetti. Dhavhara squash nenyama muto.

Pakushanda: 432 macalorie, 15g mafuta, 49g carbs, 30g protein, 11g fiber

Yakamera Zviyo Pasta neTurkey Meatballs

Inoshanda: 4

Zvisungo:

1 lb 99% mafuta akasununguka pasi turkey

4 Tbsp kudya kwemafuta

2 Tbsp tomato paste

2 mazai machena

1/4 wepakati anyanisi, akachekwa akachekwa

3 clove gariki, minced

1 Tbsp yakawedzera mhandara yemafuta emuorivhi

6 oz yakamera pasta yezviyo (edza Ezekieri 4: 9 brand)

3 makapu pasta muto

Mafambiro:

Preheat oven kusvika 400 degrees. Sungai pasi turkey, fakisi kudya, nyanya nyanya, mazai machena, hanyanisi, gariki, uye maorivhi mundiro uye nyatsosanganisa. Isa musanganiswa mumabhora enyama gumi nemaviri uye isa pani yekubheka. Bika muchoto kwemaminitsi gumi nemashanu kusvika ku17, kusvikira majisi akajeka kana kupisa kwemukati kuri 160 degrees. Paunenge uchibika nyama, gadzira pasta yakamera yezviyo maererano nemapakeji. Mupoto diki, inodziya pasta muto pamusoro pekupisa kwepakati. Kana pasta nemeatball zvabikwa, sanganisa nemuto.

Pakushumira: 512 macalorie, 15g mafuta, 53g carbs, 42g protein

Ongororo ye