Tenga Kamwe, Idya Vhiki rese

Zvemukati

• Kwete Kukakavara, Kwete Muss
• Muvhuro: Lemon Chicken neRed Beans uye Quinoa
• Chipiri: Red Snapper ine Asparagus uye Mint Couscous
• Chitatu: Mediterranean Lettuce Makapu ane Mint Yogurt Kupfeka
• CHINA: Creamy Sipinachi Saladi ine Cumin Kuku uye Quinoa
• CHISHANU: Lemon-Asparagus Linguine neItaly Turkey Sausage
• Ongororo ye

Kwete Kukakavara, Kwete Muss

KUTENGA LIST:

4 asina kana mazamu ehuku asina ganda (anenge 2 mapaundi)

4 tsvuku tsvuku inobhururuka (inenge 1 1/2 pounds)

1 pound yakaderera-sodium Italian turkey sausage

2 zviduku zvitsvuku zvitsvuku

4 gariki clove

1 bunch itsva parsley

1 bunch radishes (anenge gumi mabhuru)

1 1/2 pounds asperagus (anenge makumi maviri emashanga)

1 bunch nyowani mint

1 cucumber

12 ounces cherry tomato

1 musoro Bibb lettuce

2 avocados

4 makapu mwana sipinachi mashizha

2 mandimu

1 1/2 makapu yakaoma quinoa

2 makani (15 ounces imwe neimwe) pasi-sodium pinto bhinzi

1 kapu yakaoma couscous

8 ounces yakazara-zviyo linguine

1 mudziyo (6 ounces) plain nonfat Greek yogati

PANTRY ZVINHU:

Mafuta omuorivhi

Balsamic vhiniga

Ground kumini

Ground pepper cayenne

Kosher munyu

Changobva kutsva pasi nhema mhiripiri

Muvhuro: Lemon Chicken neRed Beans uye Quinoa

Inoshumira: 4

Nguva yekugadzirira: Maminitsi mashanu

Nguva yekubika: 37 maminetsi

Zvisungo:

1 1/2 makapu yakaoma quinoa

4 mazamu ehuku asina ganda (anenge 2 pounds), imwe neimwe yakachekwa yakatwasuka mu 2 4-ounce cutlets

Muto we1 lemon

2 mashupuni kosher munyu

2 tablespoons pasi kumini

5 tablespoons maorivhi

1/2 duku tsvuku hanyanisi, yakagurwa

2 clove gariki, minced

1/4 teaspoon pasi cayenne pepper

2 magaba (gumi nemashanu ounces imwe neimwe) yakaderera-sodium pinto bhinzi, yakashambidzwa uye yakadururwa

1 teaspoon bharisamu vhiniga

1/2 teaspoon itsva pasi pepirepi yakasviba

1/4 mukombe yakatswa parsley itsva

4 radishes, akachekwa

Mafambiro:

1. Sanganisa quinoa nemakapu matanhatu emvura mupoto hombe wounza kumota pamoto uri pakati nepakati. Deredza kune simmer; kufukidza uye kubika kwemaminitsi makumi maviri neshanu. Bvisa kubva pakupisa uye uise parutivi kwemaminitsi mashanu. Fluff neforogo uye tumira 2 makapu kune mudziyo usina kudzivirira kuti uferejire kwemanheru eChina.

2. Zvichakadaro, vhara huku nemuto wemonamu uye usasa ne 1 1/2 mashupuni emunyu. Shandisa minwe yako kukwiza kumini, uchiita chokwadi chekufuka mativi ese.

3. Pisa mafuraimu matatu omuorivhi muhombodo yakakura pamusoro pepakati. Wedzera huku mune imwechete uye gadzirira maminetsi mana kusvika mashanu, kana kusvika ndarama. Tendeuka ubike maminetsi mana kusvika mashanu kusvika wabika. Bvisa kubva skillet uye uise parutivi kuti utonhorere. Putira hafu yehuku (4 cutlets) uye firiji yefodya yeChina.

4. Mune imwe skillet pamusoro pepakati-yakakwirira, wedzera mafuta emuorivhi akasara uye tsvuku tsvuku. Songa kwemaminetsi mana. Wedzera gariki uye bika kwemineti imwezve. Nyaya nemunyu wakasara uye pepper cayenne. Wedzera pinto bhinzi, vhiniga, uye pepper; sanganisa uye uuye kuvira. Isa mumikombe mitatu yakagadzirirwa quinoa, bvisa kubva pamoto, uye sanganisa muparsley. Bvisa zvose kunze kwe 1 1/2 makapu emusanganiswa wequinoa; rega itonhorere, wobva waisa mufiriji pakudya kwemusi weChitatu.

5. Kamura huku uye quinoa musanganiswa zvakaenzana pakati pemahwendefa mana. Gadzira nezvidimbu zve radish uye shumira.

Chikafu chemuviri pakushanda: 302 macalorie, 10g mafuta (1g akazara), 20g carbs, 32g protein, 5g fiber, 54mg calcium, 3mg iron, 424mg sodium

Chipiri: Red Snapper ine Asparagus uye Mint Couscous

Inoshumira: 4

Nguva yekugadzirira: Maminitsi mashanu

Nguva yekubika: 12 maminitsi

Zvisungo:

1/4 mukombe wemafuta emuorivhi

1/2 mukombe yakatswa parsley itsva

1/2 duku tsvuku hanyanisi, yakachekwa

4 tsvuku tsvuku inobhururuka (inenge 1 1/2 pounds)

1/2 teaspoon kosher munyu

1/2 teaspoon itsva pasi pepirepi yakasviba

1/4 teaspoon pasi pepper cayenne

1 1/2 pounds asperagus (anenge makumi maviri emashanga)

1/4 teaspoon kosher munyu

1 mukombe yakaoma couscous

1 tablespoon yakachena yakachena mint

Muto we 1/4 mandimu

Mafambiro:

1. Pisai mafuta muhari yakakura pamusoro pepakati-pakakwirira kupisa. Wedzera parsley nehanyanisi uye ubike, uchikurudzira kazhinji, kwemaminitsi mana, kana kusvika hanyanisi yapfava.

2. Mwaka unochekerera pamativi ese nemunyu, mhiripiri, uye mhiripiri wecayenne. Kupisa kwakadzika kusvika pakati nepakati uye isa hove mune yakaturikidzana pamusoro peeiii neparsley. Dhavhara uye rega steam kwemaminitsi mashanu, kana kusvika kusvika yakabikwa. Tumira kune ndiro, kufukidza nemapepa, uye kuisa parutivi.

3. Wedzera asparagus kune imwechete skillet ine 2 mashupuni emvura. Bika, usina kuvharwa, kwemaminetsi matatu kusvika ku5, kusvikira yakasvibira yakasvibirira uye yakanyorova. Bvisa nhungirwa nhanhatu, gadzika padivi kuti utonhorere, wozoputira uye firiji yemanheru eChishanu.

4. Zvichakadaro, isa 1 1/2 makapu mvura kumota muhari yepakati, wozomutsa munyu uye mukoma. Dhavhara, bvisa kubva pamoto, uye rega imire kwemaminetsi mashanu kusvika manomwe kusvikira mvura yese yapinza. Fluff neforogo, wedzera mint, uye mwaka kuti uravire nemunyu kana uchida.

5. Govanisa mukoma nemukoma, musanganiswa, uye hanyanisi zvakaenzana pakati pemahwendefa mana. Dzvinya chidimbu chemoni pamusoro pehove uye ushumire neasparagus.

Chikafu chemuviri pakushanda: 494 macalorie, 18g mafuta (3g akazara), 40g carbs, 43g protein, 4g fiber, 74mg calcium, 3mg iron, 365mg sodium

Chitatu: Mediterranean Lettuce Makapu ane Mint Yogurt Kupfeka

Inoshumira: 4

Nguva yekugadzirira: Maminitsi gumi

Nguva yekubika: Hapana

Zvisungo:

1/2 mukombe plain nonfat Greek yogati

Muto we 1/4 mandimu

1 teaspoon pasi kumini

2 tablespoons yakachekwa mint itsva

1/2 duku tsvuku hanyanisi, yakagurwa zvakanaka

1/2 cucumber, peeled uye diced kuita 1/4-inch zvidimbu

6 ounces (inenge 1 kapu) cherry tomate, hafu

1/8 teaspoon cayenne pepper

1 pinch kosher munyu

1 pini ichangobva kusvuta mhiripiri

1 musoro Bibb lettuce (8 makuru mashizha)

2 makapu pinto bhinzi uye quinoa (kubva manheru eMuvhuro)

1 avocado, yakasungwa uye yakatemwa kureba kuita zvidimbu zvidete

Mafambiro:

1. Mukapu kadiki, sanganisa yogati, jisi remoni, kumini, uye mindi; kuisa parutivi.

2. Mune imwe mbiya, sanganisa red onion, cucumber, uye matomatisi. Wedzera 2 maspuniji yogati kupfeka, cayenne mhiripiri, munyu, uye mhiripiri uye simbisa kubatanidza; kuisa parutivi.

3. Isa 2 lettuce mashizha pane imwe neimwe yendiro ina. Spoon 1/4 mukombe quinoa musanganiswa mune imwe neimwe. Gurai musanganiswa wemagaka zvakaenzana pamusoro pemashizha uye kumusoro nemaavocado zvimedu. Shumira nekuwedzera kupfeka padivi.

Chikafu chemuviri pakushanda: 272 macalorie, 10g mafuta (1g akazara), 37g carbs, 12g protein, 10g fiber, 118mg calcium, 4mg iron, 154mg sodium

CHINA: Creamy Sipinachi Saladi ine Cumin Kuku uye Quinoa

Inoshumira: 4

Nguva yekugadzirira: 8 maminetsi

Nguva yekubika: Hapana

Zvisungo:

3 tablespoons maorivhi

1 tablespoon bharisamu vhiniga

1 tablespoon plain nonfat chiGiriki yogati

2 makapu akagadzirira quinoa (kubva musi weMuvhuro wekudya)

4 makapu mwana sipinachi mashizha

1/2 diki tsvuku hanyanisi, yakatetepa

4 yakabikwa huku cutlets (kubva neMuvhuro wekudya kwemanheru), diced

1/4 teaspoon kosher munyu

1/4 teaspoon nyowani pasi pevhu mhiripiri

1 avocado, yakarongedzwa uye yakadhirowewa

6 radishes, yakachekwa zvishoma

Mafambiro:

1. Muchidimbu chiduku, whisk pamwe mafuta, vhiniga, uye yogati. Kuisa parutivi.

2. Mundiro yepakati, sanganisa quinoa, sipinachi, hanyanisi, nehuku. Pamusoro nekupfekedza uye kukanda kupfeka. Nyaya nemunyu uye mhiripiri, uye peta muavocado. Edza uye wobva wawedzera munyu uye mhiripiri kana zvichidikanwa.

3. Gurai saradhi zvakaenzana pakati pemahwendefa mana uye gadzira neradishes yakachekwa. Shumira nekukurumidza.

Chikafu chemuviri pakushanda: 515 macalorie, 26g mafuta (4g akazara), 36g carbs, 35g protein, 10g fiber, 100mg calcium, 5mg iron, 569mg sodium

CHISHANU: Lemon-Asparagus Linguine neItaly Turkey Sausage

Inoshumira: 4

Nguva yekugadzirira: Maminitsi gumi

Nguva yekubika: Maminitsi gumi

Zvisungo:

8 ounces akazara-zviyo linguine 1 punipuni mafuta omuorivhi

2 clove gariki, minced

Muto we 1/2 lemon

1/2 teaspoon kosher munyu, pamwe nezvimwe kuravira

6 mashanga akabikwa asparagus (kubva pakudya kweChipiri), akacheka kuita zvidimbu 1-inch

1 pound yakaderera-sodium Italian turkey sausage

6 ounces cherry matomatisi

Changobva kutsva pasi nhema mhiripiri

Mafambiro:

1. Uya nepoto hombe yemvura ine munyu zvishoma kuti ibike. Wedzera linguine uye gadzira maminetsi masere kusvika gumi kana kusvika al dente. Chengetedza 1/2 mukombe pasta mvura, wobva wabvisa noodles.

2. Dzosera pasta mupoto wokanda nemafuta omuorivhi, gariki, muto weremoni, 1/2 teaspoon munyu, uye asparagus; bvisa kupisa.

3. Zvichakadaro, pisa hombe skillet pamusoro pepakati-pakakwirira uye bhururu soseji pamativi ese. Wedzera yakachengetwa pasita mvura uye bika kwemaminitsi mashanu kana kusvika pasisina pink. Bvisa soseji kubva pa skillet uye cheka mu 1/2-inch-thick zvidimbu.

4. Tumira pasta kune skillet uye uikande nemajisi epani. Wedzera masiji akachekwa kudzokera ku skillet pamwe nematomatisi. Nyatsoravira nemhiripiri uye shumira pakarepo.

Chikafu chemuviri pakushanda: 434 makorikori, 17g mafuta (4g akazara), 46g carbs, 27g protein, 7g fiber, 13mg calcium, 4mg iron, 332mg sodium

Ongororo ye