12 Hutano Kudya kwemanheru mazano kune maviri

Zvemukati

• 1. Huku-quinoa mbiya
• Zvisungo:
• Mafambiro:
• 2. Sesame-tofu mupunga ‘wakakangwa’
• Zvisungo:
• Mafambiro:
• 3. Mango-avocado hove tacos
• Zvisungo:
• Mafambiro:
• 4. Nyama inotapira-mbatatisi-uye-broccoli
• Zvisungo:
• Mafambiro:
• 5. Mbiya yembeu dzakagochwa nenyemba
• Zvisungo:
• Mafambiro:
• 6. Chickpea-tuna lettuce inoputira
• Zvisungo:
• Mafambiro:
• 7. Salmon-sipinashi pasta
• Zvisungo:
• Mafambiro:
• 8. Shrimp-uye-avocado quinoa mbiya
• Zvisungo:
• Mafambiro:
• 9. Nzungu-huku 'zoodles'
• Zvisungo:
• Mafambiro:
• 10. Beef fajitas
• Zvisungo:
• Mafambiro:
• 11. Sipinachi-howa frittata
• Zvisungo:
• Mafambiro:
• 12. Chicken-koliflower mupunga
• Zvisungo:
• Mafambiro:
• Chinokosha

Zvakajairika kunzwa uchimhanyiswa panguva yekudya kwemanheru uye wosarudza sarudzo dziri nyore, senge chikafu chinokurumidza kana chikafu chakaomeswa nechando, kunyangwe iwe uchigovana kudya nemunhu mumwe chete - senge mudiwa, mwana, shamwari, kana mubereki.

Kana iwe uchishuvira zvakasiyana uye uchida kunongedza zvaunogara uchiita, zvakawanda zvinonaka, zvidiki-batch dinner zvinotora nguva shoma yekugadzirira uye zvine hutano hwakasimba.

Sezvineiwo, chikafu chakabikwa kumba chinosanganisirwa neyakavandudzwa dhayeti, uye chikafu chemhuri chinotungamira kuzvikafu zvine hutano uye kushomeka kwehuremu muvana nevechiri kuyaruka (,).

Heano gumi nemaviri ane hutano uye anodakadza mazano emanheru eaviri.

1. Huku-quinoa mbiya

Iyi ndiro yequinoa yakazara nemapuroteni.

Mune kungoita 3.5-ounce (100-gramu) rinoshanda, quinoa inopa ese akakosha amino acids, chiyero chakanaka chemafuta omega-6, uye 10% yeDaily Value (DV) yefolate (,,,).

Nyuchi haingori yakaderera mumafuta chete asi zvakare ine maprotein mazhinji, iine 3.5 ounces (100 gramu) yenyama yemazamu inopa 28 gramu epuroteni uye 4 magiramu emafuta ().

Iyi kamukira inoshumira maviri uye yakagadzirira mumaminitsi makumi matatu.

Zvisungo:

• 1 isina kana mazamu ehuku asina ganda (196 gramu), akacheka kuita 1-inch (2.5-cm) cubes
• 1 mukombe (240 ml) yemvura
• 1/2 mukombe (93 gramu) yequinoa, isina kubikwa
• 2 makapu (100 gramu) yearugula
• 1 diki avocado, akachekwa
• 1/2 mukombe (75 gramu) yetamati matamati, hafu
• 2 mazai makuru
• 1 tablespoon (9 gramu) yembeu yesesame
• 1 tablespoon (15 ml) yemafuta emuorivhi
• munyu uye mhiripiri kuravira

Mafambiro:

1. Sungai huku nemunyu uye mhiripiri kuravira.
2. Uya nemvura kumota uye wobva wawedzera iyo quinoa. Dhavhara uye udzikise kupisa kusvika pakati-pasi. Pheka kwemaminitsi gumi nemashanu kana kusvika mvura yanyatsopinda.
3. Zvichakadaro, kubika huku mumafuta emuorivhi pane stovetop. Mushure mokunge machubhu atendeuka, bvisa pani kubva pamoto.
4. Isa 3 inches (7 cm) emvura muhari uye uuye nayo kumota. Deredza kupisa kuti usimbe, isa mazai mukati, uye nyoro-viraira kwemaminitsi matanhatu.
5. Kana wapedza, isa mazai mumvura inotonhorera uye rega itonhorere. Zvinyoro nyora makomba, wozobvarura nekucheka kuita hafu.
6. Chikamu chequinoa mumidziyo miviri uye kumusoro nearugula, huku, sliced ​​avocado, cherry madomasi, mazai, uye sesame mhodzi.

Pakushumira ():

• Makorori: 516
• Mapuroteni: 43 gramu
• Mafuta: 27 magiramu
• Carbs: 29 magiramu

2. Sesame-tofu mupunga ‘wakakangwa’

Chakavanzika chine hutano nezve ichi chakakangwa-mupunga dhishi ndechekuti yakanyatso kubikwa.

Uyezve, tofu yakabatanidzwa kune akawanda hutano mabhenefiti, kusanganisira akavandudzwa mafuta metabolism, moyo hutano, uye shuga yeropa kutonga (,,,,).

Iyi kamukira ndeyezvirimwa, kunyangwe iwe uchigona kuchinjisa iyo tofu yehuku kana shrimp kana uchida.

Inoshumira maviri uye inotora 1 awa kugadzirira.

Zvisungo:

• 1/2 package (3 ounces kana 80 gramu) yeakawedzera-firm tofu
• 3 tablespoons (45 ml) yesamefuta mafuta
• 1/2 tablespoon (10 ml) yemaple syrup
• 1/2 supuni (10 ml) yeaple cider vhiniga
• 1 tablespoon (15 ml) yakaderedzwa-sodium soy muto
• 1/2 tablespoon (5 gramu) yembeu yesesame
• 1 mukombe (140 gramu) yemazai echando uye karoti
• 1 diki chena hanyanisi, diced
• 1 mazai makuru, akafuridzirwa
• 1 mukombe (186 gramu) yemucheka mutsvuku, wakanyoroveswa
• 1/4 mukombe (25 gramu) emakwenzi, akachekwa

Mafambiro:

1. Preheat oven kusvika 425 ° F (220 ° C) uye gadzira pepa rekubheka nemapepa echinyorwa. Isa iyo tofu pakati pezvidimbu zvidimbu zvepepa tauro uye svina kunze kwemvura yakawanda sezvaunogona. Dhayeti mu-1-inch (2.5-cm) cubes.
2. Muchidimbu, sanganisa hafu yemafuta esesame uye soy muto, pamwe neese mapuru manyuchi, apple cider vhiniga, uye sesame mhodzi. Wedzera iyo tofu uye kupfeka zvakanaka, wozoiisa pakabheka uye ubike kwemaminitsi makumi mana.
3. Maminitsi makumi matatu mukubheka, pisa pani diki uye gadzira zai, wozoisa parutivi.
4. Gira chechipiri hombe yekubheka uye wedzera zai, mupunga, chena hanyanisi, pizi, uye karoti. Drizzle neiyo yese sesame mafuta uye soy muto, wozokanda zvese zvinoshandiswa kuti ugovere zvakaenzana. Mwayai mazungu kumusoro.
5. Bika kwemaminetsi manomwe kusvika gumi uye bvisa mapepa ekubheka kubva muchoto.
6. Sakanidza iyo tofu nemupunga usati washumira.

Pakushumira ():

• Makorori: 453
• Mapuroteni: 13 magiramu
• Mafuta: 26 magiramu
• Carbs: 43 gramu

3. Mango-avocado hove tacos

Aya tacos ehove ari nyore haangounze chete mavara anopisa uye zvinwiwa asiwo mafuta ane hutano hwemwoyo, senge omega-9 mafuta akaita seoicic acid.

Oleic acid inozivikanwa yeayo anti-kuzvimba uye anti-gomarara zvivakwa. Zvidzidzo zvakare zvinoratidza kuti izvo zvinodikanwa kune chaiyo kukura kwehuropi uye basa (,,,).

Iyi kamukira inoshumira maviri uye yakagadzirira mumaminitsi makumi matatu.

Zvisungo:

• 2 tilapia mafirita (174 gramu)
• 1 tablespoon (15 ml) yemafuta emuorivhi
• 3 mashupuni (45 ml) yeimuimu muto
• 1 tablespoon (15 ml) yeuchi
• 2 garlic clove, minced
• 1 tablespoon (8 gramu) yechili poda
• 1 kapu (70 gramu) yekakichi, shredded
• 1 tablespoon (5 gramu) yecilantro, yakatemwa
• 2 mashupuni (32 gramu) epasi-mafuta mukaka wakasviba
• 1 mukombe (165 gramu) yemango, diced
• 1 diki avocado, akachekwa
• 4 madiki echibage torilla
• piniki yekumini, munyu, uye mhiripiri

Mafambiro:

1. Preheat grill kune yepakati-yakanyanya kupisa. Isa iyo tilapia mundiro uye wedzera maorivhi ,imuimu muto, uchi, gariki, kumini, munyu, uye mhiripiri. Massage iyo seasonings muhove uye rega igare kwemaminetsi makumi maviri.
2. Zvekubirwa, sanganisa iyo kabichi, cilantro, uye mukirimu wakasviba mune imwe mbiya, uchiwedzera munyu uye mhiripiri kuravira. Refrigerate kwemaminitsi gumi.
3. Bvisa hove kubva kune marinade uye giraira iyo kwemaminitsi 3-5 kudivi rega. Isa hove padivi, wozobika matillaira kwemaawa mashoma kune rimwe divi.
4. Govanisa hove zvakaenzana pamatilla mana, wedzera chibairo, uye kumusoro nemango uye avocado.

Pakushumira ():

• Makorori: 389
• Mapuroteni: 28 magiramu
• Mafuta: 74 gramu
• Carbs: 45 gramu

4. Nyama inotapira-mbatatisi-uye-broccoli

Nayo iyi inotapira-mbatatisi-uye-broccoli huku, uchafarira chikafu chakaringana chinosanganisira starchy carbs, yakaonda mapuroteni, miriwo, uye mafuta ane hutano.

Inotakura akasiyana antioxidants, akadai vhitamini C, anthocyanins, uye flavonoids, kubva kune ayo matapiri, hanyanisi, broccoli, uye cranberries.

Antioxidants mamorekuru anobatsira kuchengetedza muviri wako kubva kune akasununguka radicals uye akabatana kune akawanda hutano hutano, kusanganisira anticancer zvivakwa uye yakagadziriswa moyo hutano (,,, 21).

Iyo kamukira inoshumira maviri uye yakagadzirira mukati memaminitsi makumi matatu.

Zvisungo:

• 1 isina kana mazamu ehuku asina ganda (196 gramu), akacheka kuita 1-inch (2.5-cm) cubes
• 2 makapu (170 gramu) e broccoli florets
• 1 mukombe (200 gramu) yetapatata, cubed
• 1/2 mukombe (80 gramu) yeiiiii tsvuku, yakasarudzwa
• 1 garlic clove, minced
• 1/4 mukombe (40 gramu) yemakranberries akaomeswa
• 3 tablespoons (28 gramu) yemarnuts, akachekwa
• 2 tablespoons (30 ml) yemafuta emuorivhi
• munyu uye mhiripiri kuravira

Mafambiro:

1. Preheat oven kusvika 375 ° F (190 ° C) uye gadzira pepa rekubheka nemapepa echinyorwa.
2. Sungai broccoli, mbatata, hanyanisi, uye gariki. Dzadza mafuta uye mwaka nemunyu uye mhiripiri, wozokanda. Dhavhara nemapepa uye gadzirira maminetsi gumi nemaviri.
3. Bvisa kubva muchoto, wedzera huku, uye bika kwemamwe maminetsi masere.
4. Bvisa kubva muchoto zvakare, wedzera iyo yakaomeswa cranberries uye walnuts, uye bika kwemimwe 8-10 maminetsi kana kusvika nyama yehuku yabikwa.

Pakushumira ():

• Makorori: 560
• Mapuroteni: 35 magiramu
• Mafuta: 26 magiramu
• Carbs: 47 gramu

5. Mbiya yembeu dzakagochwa nenyemba

Ichi chikafu chemidziyo chinotakura yakawanda yemiriwo uye chirimwa-chakavakirwa protein ().

Inopawo sosi yakanaka yesimbi, inotakura okisijeni mumuviri wako wese uye inowanzo kushayikwa muzvikafu zvezvinomera (,).

Iyo kamukira inoshumira maviri uye yakagadzirira mumaminitsi makumi mana.

Zvisungo:

• 1 diki chena hanyanisi, diced
• 1 kapu (128 gramu) yemakaroti, cubed
• 1 wepakati zucchini (196 gramu), cubed
• 1 mbatatisi iri pakati (151 gramu), cubed
• 1 teaspoon (5 ml) yemafuta emuorivhi
• 1 teaspoon yerosemary nyowani kana yakaomeswa
• 1 teaspoon yetsva kana yakaoma thyme
• 1/2 mukombe (100 gramu) yenzungu, isina kubikwa
• 1 kapu (240 ml) yemuriwo muto kana mvura
• 1 tablespoon (15 ml) yebharisamu vhiniga
• 1 tablespoon (15 ml) yeuchi
• munyu uye mhiripiri kuravira

Mafambiro:

1. Preheat oven kusvika 425 ° F (220 ° C). Wedzera hanyanisi, karoti, zucchini, uye mbatatisi mundiro, inodonhedza mafuta omuorivhi, uye mwaka nemunyu uye mhiripiri. Sangana zvakanaka.
2. Paradzira ma veggies pane yekubheka tireyi, kusasa iyo rosemary uye thyme, wozobika kwemaminetsi makumi matatu nemakumi matatu nemashanu.
3. Muhari, uyai nemuriwo muto kana mvura kumota, uye wozodzikisira kune yakasviba simmer. Wedzera lentiy uye ufukidze. Bika kwemaminetsi makumi maviri neshanu kana kusvika kusvikira nyoro.
4. Kana zvese zvabikwa, wedzera maveji uye nyemba kune huru ndiro uye kukanda nevharisamu vhiniga neuchi. Sakanidza musati washumira.

Pakushumira ():

• Makorori: 288
• Mapuroteni: 12 magiramu
• Mafuta: 3.5 magiramu
• Carbs: 56 magiramu

6. Chickpea-tuna lettuce inoputira

Kudya uku kwakazara nemapuroteni kubva kuiyo tuna uye chickpeas. Uyezve, inopa yakanaka fosi kubva kune veggies, ichikusiya uchinzwa kuzara kwemaawa (,,).

Iyo kamukira inoshumira maviri uye zviri nyore kwazvo kuita.

Zvisungo:

• 1 kapu (164 gramu) yehukupeas, yakabikwa
• 1 inogona ye tuna (170 gramu) yakakonzerwa nemvura, yakadururwa
• 6 butter-lettuce mashizha
• 1 ari pakati karoti, akachekwa
• 1 diki tsvuku hanyanisi, yakagurwa
• 1 stalk ye celery, yakatemwa
• 2 tablespoons (10 gramu) ye cilantro, yakasarudzwa
• 1 garlic clove, minced
• muto kubva pa1 ndimu
• 2 tablespoons (30 gramu) yeDijon masitadhi
• 1 tablespoon (15 gramu) ye tahini
• munyu uye mhiripiri kuravira

Mafambiro:

1. Wedzera chickpeas kune processor yekudya. Vapurudzire kashoma, asi siya mashoma machunks.
2. Muchidimbu, sanganisa tuna, karoti, hanyanisi, celery, cilantro, uye gariki. Wobva wawedzera nhokwe uye zvakasara zvinoshandiswa - kunze kwetisi - uye sangana zvakanaka.
3. Isa anenge mashupuni matatu emusanganiswa pane rimwe jira letisi usati washumira.

Pakushumira ():

• Makorori: 324
• Mapuroteni: 30 magiramu
• Mafuta: 9 magiramu
• Carbs: 33 magiramu

7. Salmon-sipinashi pasta

Iyi inonaka salmon-sipinashi pasita inopa chikafu chakaringana chakazara ne omega-3 fatty acids.

Mafuta eOmega-3 anopa mabhenefiti mazhinji uye akaratidzirwa kurwisa mamiriro ekuzvimba uye chirwere chemwoyo (,,).

Iyo kamukira inoshumira maviri uye yakagadzirira mukati memaminitsi makumi matatu.

Zvisungo:

• 1/2 pondo (227 gramu) yesoni isina saoni, isina ganda
• 1 mukombe (107 gramu) yepeni pasta
• 1.5 mashupuni (21 gramu) yetirairi
• 1 diki chena hanyanisi, yakagurwa
• 3 makapu (90 gramu) epinashi
• 1/4 mukombe (57 gramu) yemafuta ane mafuta mashoma
• 1/4 mukombe (25 gramu) yeParmesan cheese, grated
• 1 garlic clove, minced
• 1 tablespoon yeparsley nyowani, yakatemwa
• munyu uye mhiripiri kuravira

Mafambiro:

1. Pheka pasita zvinoenderana nemirayiridzo yepakeji. Zvichakadaro, sunga hanyanisi muhotela kwemaminitsi mashanu.
2. Wedzera salmon uye bika kwemaminetsi mashanu kusvika ku7, uchityora uchiita maflakes uchibika. Wedzera sipinashi uye gadzira kusvikira wilted.
3. Wedzera kirimu yakasviba, Parmesan cheese, garlic, munyu, uye pepper. Kurudzira zvakanaka usati wawedzera pasita yakabikwa uye parsley.
4. Sakanidza zvakakwana usati washumira.

Pakushumira ():

• Makorori: 453
• Mapuroteni: 33 magiramu
• Mafuta: 24 magiramu
• Carbs: 25 magiramu

8. Shrimp-uye-avocado quinoa mbiya

Iyi shrimp-uye-avocado quinoa mbiya inounza yakakwira-protein chikafu ine yakawanda yakawanda yemonounsaturated fatty acids (MUFAs).

MUFAs inosimudzira hutano hwakakwana hwemafuta eropa uye inobatsira kuwedzera kuwanikwa kwemafuta-akanyungudika mavitamini, akadai mavitamini A, D, E, uye K (,).

Idya iyi iri nyore kugadzirisa. Iwe unogona kusiya iyo shrimp kunze kana kutsiva iyo neyako aunofarira sosi yeprotein, senge huku, mazai, kana nyama.

Iropepe inoshumira maviri uye inotora pasi pemaminitsi makumi maviri kuti iite.

Zvisungo:

• 1/2 pondo (227 gramu) ye shrimp yakasvibirira, yakasvuurwa uye yakabviswa
• 1 mukombe (186 gramu) yequinoa, yakabikwa
• hafu yekapu yepakati, yakachekwa
• 1 diki avocado, yakatswa
• 1 tablespoon (15 ml) yemafuta emuorivhi
• 1 tablespoon (14 gramu) yetiraira, yakanyunguduka
• 2 garlic clove, minced
• 1 tablespoon (15 ml) yeuchi
• 1 tablespoon (15 ml) yeimuimu muto
• munyu uye mhiripiri kuravira

Mafambiro:

1. Pisa skillet uye sunga gariki muhotela nemafuta emuorivhi. Wedzera shrimp uye gadzira mativi ese. Wobva wawedzera huchi, limeimu, munyu, uye mhiripiri, uye bika kusvikira muto wakora.
2. Mumabhodhoro maviri, kamuranisa iyo quinoa uye kumusoro ne shrimp, avocado, uye cucumber.

Pakushumira ():

• Makorori: 458
• Mapuroteni: 33 magiramu
• Mafuta: 22 gramu
• Carbs: 63 magiramu

9. Nzungu-huku 'zoodles'

"Zoodles" ndiwo zucchini noodles, ayo anoita yakanakisa yakaderera-carb, isina guten-isina chinotsiva chenguva dzose pasta.

Iyo yekubheka yakakwira muprotein uye mafuta ane hutano kubva kupepanut butter, ayo anogona kudzivirira kubva kuchirwere chemoyo nekusimudzira yakaderera LDL (yakaipa) uye yakazara cholesterol (,).

Zviri nyore kwazvo kugadzira uye kushandira maviri.

Zvisungo:

• 1 isina, isina ganda huku yechipfu (196 gramu), yakabikwa uye yakasviba
• 1 yakakura zucchini (323 gramu), yakasimudzwa kuita ma noodles
• 1/2 mukombe (55 gramu) yemakaroti, shredded
• 1/2 mukombe (35 gramu) dzvuku kabichi, shredded
• 1 diki bhero mhiripiri, yakatswa
• 2 mashupuni (27 ml) yesamefuta mafuta
• 1 teaspoon yegoriki yakasungwa
• 3 tablespoons (48 gramu) yepepanut butter
• 2 mashupuni (30 ml) yeuchi
• 3 maspuni (30 ml) akaderedzwa-sodium soy muto
• 1 tablespoon (15 ml) yemupunga vhiniga
• 1 teaspoon yenyowani nyowani
• 1 teaspoon yemuputi unopisa

Mafambiro:

1. Sunga gariki mupuni 1 (15 ml) yesameame mafuta mune skillet pamusoro pepakati moto. Wedzera karoti, kabichi, uye pepper. Pheka kusvikira nyoro.
2. Wedzera zukini noodles uye huku kune iyo skillet. Pheka kwemaminitsi matatu kana kusvika zucchini yanyorova. Bvisa kubva pamoto uye sarudza parutivi.
3. Muchikwata chiduku, sanganisira mamwe mafuta esesame, peanut butter, uchi, soy muto, mupunga wevhiniga, ginger, uye muto unopisa. Whisk kusvikira nzungu ruomba rwanyunguduka.
4. Dururira muto mutsva pamusoro pezoodles uye huku. Tora kuti ubatanidze.

Pakushumira ():

• Makorori: 529
• Mapuroteni: 40 magiramu
• Mafuta: 29 magiramu
• Carbs: 32 magiramu

10. Beef fajitas

Iyi mombe fajitas iri kuzadza uye nyore kuita. Hanyanisi uye bhero mhiripiri vaviri zvakanaka pamwe ndimu uye chili.

Iwe unogona kugadzira yakaderera-carb sarudzo nekuchinjisa zviyo zvechibage zvemashizha eletisi.

Iyo kamukira inoshumira maviri uye yakagadzirira mukati memaminitsi makumi matatu.

Zvisungo:

• 1/2 pondo (227 gramu) yenyama, yakatemerwa mu1 / 2-inch (1.3-cm) mitsetse
• 1 diki hanyanisi, yakatswa
• 1 hombe bhero mhiripiri, yakatswa
• 3 tablespoons (45 ml) yeakaderedzwa-sodium soy muto
• muto kubva pa1 ndimu
• 1 teaspoon yechili poda
• 1 tablespoon (15 ml) yemafuta emuorivhi
• 4 madiki echibage torilla

Mafambiro:

1. Sakanidza muto we soy, mandimu, poda, uye mafuta omuorivhi.
2. Patsanura marinate zvese nyama yemeki uye mavegi nemusanganiswa kweinenge gumi nemashanu maminetsi.
3. Pisa skillet uye gadzira nyama. Bvisa kana wanyorova wobva wawedzera hanyanisi uye mhiripiri. Pheka kusvikira nyoro, wozoisa iyo steak kumashure kuti udziye.
4. Gurai nyama nemiriwo zvakaenzana kumatanda mana.

Pakushumira ():

• Makorori: 412
• Mapuroteni: 35 magiramu
• Mafuta: 19 magiramu
• Carbs: 24 magiramu

11. Sipinachi-howa frittata

Iyi sipinashi-mushroom frittata inogadzira kudya kwakanaka uye kuri nyore kwakaderera-carb kunogona kunakirwa pakudya kwemangwanani kana masikati.

Pamwe chete, mazai nesipinashi zvinopa 26% yeDV yevhitamini A pakushanda. Vitamin iyi inoita basa rakakosha muhutano hwemaziso nekuchengetedza maziso ako 'maseru-ekuona-maseru uye kudzivirira husiku hupofu (,,).

Iyo kamukira inoshumira maviri uye yakagadzirira mukati memaminitsi makumi maviri.

Zvisungo:

• 2 tablespoons (30 ml) yemafuta avocado
• 1 mukombe (70 gramu) chena howa, akachekwa
• 1 mukombe (30 gramu) yesipinashi
• 3 mazai makuru
• 1/2 mukombe (56 gramu) yemafuta mashoma mozzarella chizi, shredded
• munyu uye mhiripiri kuravira

Mafambiro:

1. Preheat oven kusvika 400 ° F (200 ° C).
2. Pisa 1 punipuni (15 ml) yemafuta avocado muovheni-yakachengeteka skillet pamusoro pekupisa kukuru. Wedzera howa uye gadzira kusvikira nyoro, wobva wawedzera sipinashi uye songa kweminiti imwe. Bvisa zvese kubva pa skillet uye woisa parutivi.
3. Sanganisa mazai nehafu yechizi uye mwaka nemunyu uye mhiripiri. Dururirai musanganiswa mu skillet uye pamusoro nemahowa uye sipinashi. Bikai pane stovetop kwemaminitsi 3-4 usati wabheka.
4. Pamusoro nechesi yakasara uye uende kuchoto. Bika kwemaminetsi mashanu uye wozoira kwemaminetsi maviri kusvikira kumusoro kwashanduka kuita brown yegoridhe. Bvisa kubva muchoto uye rega kupora usati washumira.

Pakushumira ():

• Makorori: 282
• Mapuroteni: 20 magiramu
• Mafuta: 21 magiramu
• Carbs: 3 magiramu

12. Chicken-koliflower mupunga

Cauliflower mupunga wakakura wakadzika-carb kutsiva mupunga. Unogona kuitenga yakarongedzwa kana kuzviita iwe pachako nekucheka zvakanaka cauliflower florets mumupunga-wakafanana.

Kudya uku kunotakura mapuroteni epamusoro uye miriwo mizhinji. Kudya kwemuriwo kwakanyanya kunogona kubatsira iwe kusangana nezvinodiwa zvemuviri uye kudzikisa njodzi yako yechirwere chemwoyo (,).

Iyo kamukira inoshumira maviri uye yakagadzirira mukati memaminitsi makumi maviri.

Zvisungo:

• 1 isina kana mazamu ehuku asina ganda (196 gramu), akacheka kuita 1-inch (2.5-cm) cubes
• 2 makapu (270 gramu) echando kirifurawa mupunga
• 1/2 mukombe (45 gramu) yemiorivhi isina mhodzi, hafu
• 1/2 mukombe (75 gramu) yetamati matamati, hafu
• 1 teaspoon yerosemary nyowani kana yakaomeswa
• 1 teaspoon yatsva kana yakaomeswa oregano
• 1 teaspoon yetsva kana yakaoma thyme
• 1 teaspoon (5 ml) yemafuta emuorivhi
• munyu uye mhiripiri kuravira

Mafambiro:

1. Nyora huku neiyo rosemary, oregano, thyme, munyu, uye mhiripiri. Pisa mafuta omuorivhi mupani uye tsvaga huku ye6-7 maminetsi kudivi rega kana kana kusvika ndarama. Bvisa iyo kubva pani uye isa parutivi.
2. Wedzerai madomasi mupani uye songa kwemaminitsi mashanu. Wedzera iyo koliflower mupunga nemiorivhi, wozo mhanyisa kusvikira iyo cauliflower mupunga watanga kunyorova.
3. Bvisa kolifulawa mupunga kubva mupani. Gurai mumidziyo miviri uye kumusoro nehuku.

Pakushumira ():

• Makorori: 263
• Mapuroteni: 32 magiramu
• Mafuta: 12 magiramu
• Carbs: 8 magiramu

Chinokosha

Kunyangwe iwe uri mupfupi nenguva, kune nzira dzakawanda dzekunakirwa nehusiku hwekugadzirira kudya kwemanheru kwemaviri.

Urongwa urwu rwemaresipi runopa akawanda akareruka, ane hutano mazano uye anosanganisira akati wandei ezvirimwa uye akaderera-carb sarudzo. Kana iwe uchishuvira zvakasiyana muhurongwa hwako, edza zvimwe zvacho kunze pane kurova iyo yekutyaira-kuburikidza.