Salad Recipes Zvinokuchengeta Iwe Wakagutsikana

Zvemukati

• Ongororo ye

Chokwadi, masaladhi inzira iri nyore yekunamatira kune chikafu chine hutano, asi chinhu chekupedzisira chaunoda kuva mushure mekudya kwemasikati. vane nzara.

Iwe haufanire kunge uri - ingo wedzera kugara-kwakazara chinhu nekuzadza yako saladhi mbiya ine fiber uye mapuroteni. Zvekudya zvine fiber zvinobatsira kuti unzwe kuzere kupfuura izvo zvisina, uye zvakare zvinonamira kutenderera kwenguva yakareba uye zvinobatsira kudzivirira nzara gare gare. Izvo zvishoma zvinogadziriswa chikafu, zvinowedzera iyo fiber zvemukati, saka mabheji ako akanakisa michero, mavegi, uye zviyo zvese. Protein zvakare inokuchengetedza iwe kugutsikana kwenguva yakareba kupfuura yakagadziriswa carbs, uye inopa bhonasi kana ukashanda: Inopa amino acids anodiwa kuvaka nekugadzirisa tsandanyama. Namatira kune yakachekwa nyama yekucheka mafuta akaguta. Kana iwe uri wezvinomera, tora kugadzirisa kwako ne legumes, nzungu, soya, uye tofu.

Zvine musoro? Zvino ita kuti inakidze. Iyo yakagwinya saradhi recipe haifanirwe kuravira isingafadzi - tora kubva kuna Jackie Keller. Anobatanidza kudzidziswa kwake kwezvekubika kuLe Cordon Bleu yakakurumbira muFrance nehutano hwake seMutungamiriri Wekutanga weNutriFit uye munyori we Kubika, Kudya & Kugara Zvakanaka. Pano, anounza kwauri Muvhuro kusvika Chishanu menyu yekugutsa - asi zvakadaro akaonda - saradhi uye mapfekero ekupfeka.

Zvakanakisa Zvipfeko zveUtano Salads

Kupfeka kweOrange | Avocado Dressing | 7 Yakatemerwa-Pasi Saladi Kupfeka

Muvhuro: KASHA SALAD NEMUSHURE NEHEMA

Kushumira: 3 (kushumira saizi: 3/4 mukombe)

Zvaunoda

1 tbsp. bharisamu vhiniga

1 tbsp. canola mafuta

1/4 mukombe mutsva juisi

1/2 lb.utsva howa

1 1/2 makapu pizi dzakaomeswa, dzakanyungudutswa

1 cup kasha

1/2 tsp. garlic munyu

1 duku shallot, yakagurwa zvakanaka

Maitiro ekuzviita

1. Dzorera peas uye uzviise parutivi. Tsemura howa hutsva uye woisa mukabiro kadiki nejusi remoni (muto unodzivirira kubva pakunyura). Kanda howa zvakanaka uye uise parutivi.

2. Wedzera kasha kumakapu maviri emvura iri kufashaira woibika, uchikurudzira nguva nenguva, kusvikira yanyorova, maminetsi mashanu. Dhonza iyo kasha, sukurudza zvakanaka, uye dhonza zvakare. Tambanudza kasha kune ndiro huru.

3. Kuti ugadzirire kupfekedza, dhonza howa, uchichengetedza muto wemonamu. Kune iyi mvura wedzera vhiniga, shallots, munyu, uye imwe pepper. Isai zvigadzirwa pamwe chete. Whisking nesimba, dururira mumafuta muhova yakaonda, yakadzikama. Ramba uchikwenya kusvikira kupfeka kwakanyatsobatanidzwa. Isa dressing parutivi.

4. Wedzera kasha, howa hutsva, uye kupfeka kune peas. Sungai zvishandiso mushe uye mushumire nekukasira.

Chii chirimo

Makorori: 310; Mafuta: 6g; Carbohydrate: 56g; Fiber: 7g; Mapuroteni: 12g

Nei ichirongedza chibhakera

Iyi sarudzo yemuriwo ine simba rinononoka-kuburitsa nekuda kweiyo yakazara-zviyo kasha. Izvi zvinobatsira kuyera mafungiro ako uye kukuchengetedza simba kwenguva yakareba kupfuura yakacheneswa zviyo (senge pasta yakajairwa). Zano: Kuti ugare uchigutsikana, wedzera mapuroteni mune izvi uye mamwe mapeji e saladi nekuwedzera akaomeswa-mazai ezai.

Zvakanakisa Zvipfeko zveUtano Salads

Orange Dressing | Avocado Dressing | 7 Slimmed-Down Salas Dressings

CHIPIRI: STEAK N 'BLUE

Kushumira: 4 (saizi yekushandira: 3 oz. Nyama / 0.5 oz. Cheese / 1 oz. Kupfeka)

Zvaunoda

12 oz. sirloin steak, isina kubikwa

2 oz. bhuruu bhuruu, crumbled

1 pini mhiripiri nhema

2 tomate, akacheka mu 1/4 "zvidimbu

1 mukombe karoti, cheka mu 1/4 "diagonal zvimedu

1 cucumber, yakatswa

4 oz. mafuta akasununguka epurazi kupfeka

8 makapu eRomaine lettuce, akachekwa

Maitiro ekuzviita

1. Fukidza nyama nemhiripiri yakasviba. Pisa grill uye kana kuchipisa, grill nyama kusvika pakati waita zvakanaka, anenge maminetsi mana kune rumwe rutivi. Isa parutivi kuti utonhore usati wacheka kuita zvidimbu zvitete.

2. Shamba lettuce uye uteme yakaoma. Shamba uye gadzira mamwe miriwo saladhi. Dururira kupfeka mumikombe kuti ushumire padivi.

3. Govanisa lettuce muzvikamu zvina zvakaenzana, Plate chikamu chimwe nechimwe uye gadzira pamwe ne1 / 4 yechinhu chimwe nechimwe. Pamusoro nezvidimbu zvediki, ipapo bhuruu bhuruu inoputsika.

Chii chirimo

Makorori: 320; Mafuta: 18g; Carbohydrates: 16g; Fiber: 4g; Mapuroteni: 23g

Nei ichirongedza chibhakera

Iron-rich steak uye matsva magidhi ndiwo akakwana combo ekugadzirisa mhasuru mushure mekurovedza muviri usingafuridzi chikafu chako.

Zvakanakisa Zvipfeko zveUtano Salads

Kupfeka kweOrange | Avocado Dressing | 7 Yakatemerwa-Pasi Saladi Kupfeka

CHITATU: KABHURE NEMAHARA, KONA NEBARLEY SALAD

Kushumira: 4 (kushumira saizi: 2 makapu)

Zvaunoda

3 tbsp. bharisamu vhiniga

2 makapu nhema bhinzi, yakabikwa

1 tbsp. mafuta akabatwa

2 tbsp. isina mafuta Parmesan chizi, grated

2 tbsp. mafuta asina mafuta, akaderedzwa sodium yemiriwo muto

2 tbsp. basil itsva, minced

2 makapu akaomeswa chibage, akanyungudika

1 kapu yakaomeswa peas, yakanyungudutswa

3/4 mukombe wepakati pearled bhari

2 3/4 makapu emvura

Maitiro ekuzviita

1. Muchikwata che 2-quart pamusoro pekupisa kukuru, isa mvura nebhari kumota. Deredza kupisa kusvika pakati-pasi; vhara zvishoma uye simmer kwemaminetsi makumi matatu kusvika ku35, kana kuti kusvika zvinyoro. Dhonza chero mvura yasara. Chinjana bhari mundiro huru.

2. Wedzerai bhinzi, chibage, uye mapea.

3. Muchidimbu chiduku, whisk pamwe vhiniga, basil, muto, uye mafuta. Dururira pamusoro pe saladhi; kukanda kuti usanganise zvakanaka. Fukidza neParmesan cheese. Shumira uchidziya kana kutonhora.

Chii chirimo

Makorori: 380; mafuta: 6g; Carbohydrate: 69g; Fiber: 16g; Mapuroteni: 17g

Nei ichirongedza chibhakera

Mbeu dzakasanganiswa nezviyo zvakakwana zvinopa chikafu chakakomberedzwa nemutoro weprotein mune ino sarapepe ine hutano - uye yavo fiber inobatsira kuyera mashuga eropa rako kuitira kuti usazonzwa nzara zvakare nekukurumidza. Kuti uite izvi uye mamwe mapepeti ane hutano saradhi vegan, siya chizi. Ita kuti ive isina guten-nekuchinjisa bhari yequinoa.

Zvakanakisa Zvipfeko zveUtano Salads

Orange Dressing | Avocado Dressing | 7 Yakatemerwa-Pasi Saladi Kupfeka

CHINA: MEDITERRANEAN HUKU SALAD

Kushumira: 2 (kushumira saizi: 1 kapu)

Zvaunoda

2 makapu eRomaine lettuce

1/2 lb. huku yemuzamu, yakacheneswa

1 tsp. safflower mafuta

12 Cherry matomatisi, hafu

1 cucumber, peeled, seeded uye akachekwa

4 Kalamata maorivhi

2 tsp. muto weremoni

2 tsp. imwe mhandara yemafuta emuorivhi

1 oz. feta cheese, crumbled

1 tbsp. Italian parsley, yakagadzirwa zvakanaka

1 tsp. munyu wakarungwa

Maitiro ekuzviita

1. Mwaka huku chipfuva nezvinonhuwira musanganiswa. Bika pa375ºF kwemaminitsi gumi nemashanu, kana kusvika wabika. Kuchena uye kucheka kuita cubes.

2. Batanidza huku, magaka, maorivhi, muto wemonamu uye mafuta omuorivhi; sangana zvakanaka.

3. Pamusoro ne feta cheese uye parsley. Rongedza ne cherry tomate.

Chii chirimo

Makorori: 280; mafuta: 12g; Carbohydrate: 11g; Fiber: 4g; Mapuroteni: 31g

Nei ichirongedza chibhakera

Kutenda kumafuta ayo - mhando ine moyo-ine hutano kubva kumaorivhi nemafuta emuorivhi - iyi saladi inobatsira kudzivirira nzara. Iyo feta uye huku inoshanda seyakapa sosi yeprotein, nepo cucumber, matomatisi, uye miriwo zvinopa fiber, zvese izvo zvinokuchengetedza iwe kuzara.

Zvakanakisa Zvipfeko zveUtano Salads

Orange Dressing | Kupfeka Kupfeka | 7 Yakatemerwa-Pasi Saladi Kupfeka

Chishanu: WATERCRESS UYE TURKEY SALAD

Kushumira: 4 (kushumira saizi: 5 oz.)

Zvaunoda

1 lb. turkey zamu, yakagochwa

2 mukombe watercress matavi, akareruka akarongedzwa, akacheneswa uye akachekwa

1 pear, yakasvibiswa uye yakagurwa zvakanaka

3 tbsp. muto weremoni

3 tbsp. apuro muto

1 oz. blue cheese, yakaputsika

1 musoro wemashizha lettuce, akadai seromaine

2 mapeari, akachekwa, akachekwa uye akachekwa zvishoma

1 tbsp. mafuta emuravi wakasviba

2 tsp. NutriFit French Riviera Munyu Yemahara Spice Blend

Maitiro ekuzviita

1. Zvekupfekedza, isa peari yakadonhedzwa mundiro yebasa rekugadzira chikafu, uye dhiza kusvikira mashed neapuro & 2 tbsp. muto wemonamu, shuga (1 tsp., kana zvichidiwa), parsley uye sour cream. Kuisa parutivi.

2. Shamba uye woomesa lettuce, iparadzanise mumashizha. Halve, stem uye core asi usapepere mapeya asara. Slice kureba, isa munzvimbo yepakati-saizi mbiya uye kukanda neakasara juimu remoni.

3. Rongedza ndiro ine lettuce mashizha uye gadzira mapepa emapari pamusoro pemashizha. Kanda iyo turkey (Cherekedza: Turkey inofanira kukangwa neFrench Riviera musanganiswa usati wadambura kuita 1 "cubes) uye watercress ine kupfeka uye isa pamusoro. Wedzera bhuruu bhuruu inoputsika uye gadzira nekuwedzera kupfeka.

Chii chirimo

Macalorie: 220; Mafuta: 3g; Carbohydrates: 18g; Fiber: 3g; Mapuroteni: 31g

Nei ichirongedza chibhakera

Iyi ndeimwe yeaya mapepeti esaradhi ayo akakosha mushure mekushanda nesimba paunenge uchida protein uye hunyoro-hwakazara chikafu. Mapeya anopa fiber, hunyoro, uye kuravira, nepo watercress ichipa muviri wako vhitamini C (inodiwa pakugadziriswa kwemhasuru) uye mapuroteni (ekuvaka mhasuru).

Zvakanakisa Zvipfeko zveUtano Salads

Kupfeka kweOrange | Kupfeka Kupfeka | 7 Slimmed-Down Salad Dressings

Ongororo ye