Kudya Kwekuputsa Yako Shuwa Tsika

Zvemukati

• Ongororo ye

Hezvino zvese zvauchazoda kwevhiki imwechete yekudya uye zvekudya zvekudya pane izvo chirongwa.

SVONDO

Banana Burrito

Gadzira 8 "pancake uchishandisa 1 mukombe lowfat pancake musanganiswa, 1 zai, 1 tbsp gorosi utachiona, uye 1 mukombe nonfat mukaka. Sunga rimwe bhanana diki woisa zvidimbu pasi pakati pekapake rakabikwa; putika mu" burrito. "

Pamusoro ne 2 tbsp apricot muto (maapricot makedheni mune yavo muto, akadururwa uye akasanganiswa zvishoma kusvika chunky) uye 1 tbsp isina mafuta yogati.

Kesari Salad

Kanda pamwechete makapu maviri eroma lettuce, 1 oz grated Parmesan chizi, 2 tbsp yakaderera-koriori Kesari kupfeka uye pasi nhema mhiripiri, kuravira.

MUVHURO

Spicy Linguini neClam Sauce

Bika 9-oz (yakaoma) nyowani linguini noodles mumvura ine munyu, inofashaira kusvika isingaite nyoro, anenge maminetsi mashanu.

Zvemuto: Muchikwata chikuru, sunga 4 minced garlic clove mu 2 tbsp maorivhi pamhepo inopisa kweminiti imwe. Usatendere kuti brown. Wedzera maviri 6 1/2-oz makani akachekwa mafimu, 1 28-oz inogona kukangwa matomatisi, 2 tbsp nyanya nyanya, 3 tbsp yakatemwa basil nyowani, 1 8-ounce bhodhoro clam juzi uye dash red tsvuku pepper.

Pheka kusvikira wapisa, ingangoita maminetsi gumi. Wedzera munyu uye mhiripiri kuravira. Pamusoro yakadirwa pasta nemuto uye usasa ne 1/2 kapu yeParmesan cheese.

CHIPIRI

Yai saladhi sangweji

Muchidimbu chiduku, sanganisira 1 zai hombe (yakabikwa uye yakachekwa), 2 tbsp mayonnaise, 1 tsp diced celery, 1/2 tsp Dijon mustard (optional), uye munyu uye pepper kuti toravira. Paradzira musanganiswa pane chimwe chidimbu chechingwa chegorosi rose uye kumusoro nemashizha e2 lettuce; wedzera chidimbu chechipiri chechingwa.

Turkey Burger neCorn Salsa

Fomu 4 oz yekuwedzera-kuonda, huturu hwepasi kuita patty. Grill kana nyama yakabikwa kune yaunoda kupa (yepakati isingawanzo, yakasanogadzirwa, nezvimwewo) Kune salsa: sanganisa 1 svutugadzike yakasvikika, 2 tbsp yakachekwa tsvuku hanyanisi, 1 tbsp yakacheneswa green chili, 2 tbsp chibage uye 2 tbsp cilantro yakakoswa. Pamusoro burger ne salsa uye kushumira.

Sweet Potato Fries

Dura 1 5-ounce mbatata mumatinji uye usasa munyu. Isa zvidimbu pajiki jira rakaputirwa nemuriwo wekubika kupuruzira. Bika wedges muovheni inopisa kusvika 425 degrees kusvika zvishoma crispy, anenge maminitsi makumi maviri nemashanu.

CHITATU

Kubuda kwezuva Smoothie

Mublender, rovai 1/2 kapu isina mafuta yoga yoga, 2 tbsp yeorenji juice concentrate, 1 banana, 4 maapricot halves (akaiswa muto muto), 2 maspunipu egorosi yakakangwa, tsp lemon peel. Dururira mugirazi uye ushumire.

Sipinachi uye Pear Saladi

Kanda pamwechete 2 makapu mwana sipinashi, 1 peya, yakasimwa uye yakatemwa, 1 tbsp yakachekwa tsvuku hanyanisi, 1 tsp yakashongedzwa sesame mafuta uye 1 tbsp bharisamu vhiniga.

CHINA

Tomato Yakakwenenzverwa neTuna

Mundiro diki, sanganisa pamwe 1/3 inogona kurongedzerwa nemvura tuna (yakanatswa, inenge 2 oz), 1 tbsp lowfat mayonnaise, 2 tbsp diced celery uye 1 tbsp diced green hanyanisi. Sunga 1 nyanya nyowani mumakamuri uye kumusoro nesanganiswa ye tuna.

Nguruve uye Vegetable Gadzira Fry

Cheka 2 oz extra-lean pork loin uye 4 makapu emuriwo kuita zvidimbu zvitete. Pfeka chikwama chihombe nemuriwo wekusasa uye woisa pamusoro pepakati-kwakanyanya kupisa. Kana donhwe remvura sizzles mupani, wedzera nyama yenguruve, miriwo Sanganisa mu 1 mukombe huku muto, 1 tsp. tsvuku tsvuku tsvuku, 2 tbsp. soy muto uye 1 tbsp chibage. Sautee musanganiswa kusvikira nyama yabikwa, maminetsi manomwe.

CHISHANU

Bean n' Cheese Quesadillas

Isa 2 chibage chemba pamusoro pekupisa kwakanyanya pane griddle, kusasa 1 oz grated cheddar chizi pamusoro uye 1/3 mukombe bhinzi nhema dzakakangwa (yakadururwa uye yakashambidzwa). Pisa kusvikira cheese yatanga kunyunguduka, anenge maminitsi maviri. Bvisa kubva pamoto uye pamusoro ne 2 tbsp cilantro yakakoswa uye 1/3 mukombe salsa.

MUGOVERA

Morning Soft Taco

Pfeka pani ine muriwo yekubikisa pfapfaidza woisa pamusoro pekupisa. Wedzera tomato, mazai maviri uye 1 tbsp salsa. Kukanganiswa kusanganiswa kusvikira fluffy uye ushumire mukati memidzi miviri inopisa yegorosi.

Ongororo ye