Kuderedza uremu: Cinch! Healthy Lunch Recipes

Zvemukati

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Hutano Lunch Recipe # 1: Cheese- uye Quinoa-Yakapetwa Red Pepper

Preheat oven kusvika ku350. Isa ¼ mukombe quinoa uye 1/2 mukombe mvura mupoto shoma uye uuye kumota. Deredza kumimina, kufukidza, uye gadzira kusvikira mvura yese yapinza, ingangoita maminetsi mashanu. Gara padivi uye ramba wakavharwa.

Ipo quinoa ichibika, shandisa banga rakapinza kucheka kumusoro kubva 1 hombe tsvuku bhero mhiripiri uye kubvisa mbeu uye membranes; chengeta mhiripiri izere. Kuisa parutivi.

Pisa svikiro skillet pane yepakati-yakakwira; Wedzera 1 punipuni imwe yemhandara yemafuta emuorivhi. Wedzera ¼ kapu yakachekwa dzvuku hanyanisi uye songa kusvika yashanduka, maminetsi maviri. Wedzera ¼ teaspoon minced gariki, ¼ mukombe shredded karoti, ¼ mukombe mwana sipinashi, ¼ mukombe wakachekwa chena bhatani howa, uye ½ teaspoon isina munyu weItaly miriwo yekumesa uye songa kusvikira miriwo ingori nyoro, ingangoita maminetsi mana.

Chinjana saute yemiriwo kune imwe mbiya. Sakanidza muquinoa yakabikwa, uye zvinyoronyoro peta mu ¼ mukombe yakanyatso shredded cheddar.

Zadza pepper nemusanganiswa. Isa munzvimbo yekubikira uye ubike usina kufukurwa kwemaminitsi gumi nemashanu kana kusvika mhiripiri yatsvairwa zvishoma. Shumira inodziya kana tembiricha yemukati.

Hutano Lunch Recipe # 2: Kusvuta Gouda uye Grilled Onion Saladi

Sungai 1/2 mukombe wakatemwa hanyanisi mupuniki imwe yakawedzera-mhandara yemafuta emuorivhi kusvikira hanyanisi yashanduka; kuisa parutivi. Kanda 1 1/2 makapu eRomaine lettuce ne 1 tablespoon balsamic vhiniga uye 1 teaspoon muto weremoni. Top lettuce nehanyanisi uye 1 ounce yakasvuta Gouda, diced. Shumira ne 1 inoshandira zvese-zvakasikwa wholegrain crackers (tarisa pasuru yekushumira saizi).

Hutano Kwekudya Kwemasikati Recipe #3: Tuna-Pecan Pasta

Saute 1 kapu yakachekwa bhinzi bhinzi, 1∕3 kapu hanyanisi yakachekwa, 1∕3 mukombe wakachekwa howa, 1∕3 kapu yakachekwa makarotsi, 1/2 teaspoon yakachekwa gariki, uye 1/2 teaspoon isina-munyu yekuItaly herb seasoning mix mu1/ 4 mukombe yakaderera-sodium miriwo muto.

Kana miriwo yave nyoro, kanda ne 1/2 kapu yakabikwa yakazara-zviyo peni uye 3 ounces emvura-yakazara tuna. Chinjana musanganiswa kukapu diki yekubheka; sasa zvakaenzana nemapuniki maviri akachekwa akachekwa uye ubike pa400 kwemaminitsi gumi kusvika gumi nemaviri.

Hutano Kwekudya Kwemasikati Recipe #4: Chicken-Pesto Pita

Dhaice 3 ounces yakabikwa isina boneless, isina ganda zamu rehuku uye inokanda ne 1 punipuni jarred basil pesto. Mune imwe mbiya, kanda 4 yakakura romaine lettuce mashizha, shredded, iine 1 diced svutugadzike plum madomasi, 1/2 mukombe wakakoswa akachekwa magaka, uye 1 kikapu bharisamu vhiniga.

Geda mukati me 1/2 wholegrain pita ne 1 clove yakakangwa negariki. Stuff huku inoteverwa nemiriwo mu pita, ichipa chero mafashama emiriwo padivi.

Healthy Lunch #5: Panera Bread Lunch

Odha 1/2 yakasarudzika kafi saradhi ine diki dema bhinzi muto uye slice ye wholegrain baguette

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Ongororo ye