Iiresiphi zesidlo sakusasa seqanda elisempilweni eyongeza iProtein kusasa kwakho

Umxholo

• Ukuqunjelwa kweqanda laseMexico
• Inkukhu kunye nePotato Hash kunye namaqanda aqhotsiweyo
• 1-Minute Amaqanda
• Poached Amaqanda
• Huevos Rancheros
• Amaqanda abilayo
• ILanga icala-Up
• UFrittata Italiana
• Iqanda elisikiweyo kunye neSandwich yeTomato kunye nePesto Mayonnaise
• Isandwich yeqanda
• I-Muffin emhlophe ye-Muffin
• Uphengululo lwe

Ucebile kwiprotheni (malunga ne-6 gram nganye) kodwa ephantsi kweekhalori, amaqanda ayisiqalo esihle kumhla wakho. Kwaye ekubeni zinokuguquguquka okuninzi, unokufumana uyilo kwaye uzibethelele kwimibono eyahlukeneyo enesidlo sakusasa seqanda esempilweni, kubandakanya iscrambles ezinencasa, i-burritos yokubamba kunye nokunye.

Ke thabatha ibhokisi kwaye ulungiselele ukwenza iintsasa zakho zibe mnandi ngakumbi kunye nezinye zezona ndlela zokupheka zeqanda zisempilweni.

Ukuqunjelwa kweqanda laseMexico

Thatha umzantsi wokuphefumlelwa komda kwesi sakusasa seqanda esisempilweni esiza nefayibha etyebileyo evela kwiimbotyi.

Izithako

• Amaqanda ama-2
• Ikomityi ye-1/4 yeembotyi ezimnyama ezinqiniweyo
• 1 enye cheddar ushizi
• 2 iipunipoons salsa

Imiyalelo

1. Ukuqhekeka amaqanda ama-2 kunye ne-1/4 indebe yeembotyi ezimnyama ezinamathanga (ahlanjwe kwaye ahlanjululwe) kunye ne-1 ounce ye-cheddar ushizi.
2. Phezulu nge-2 tablespoons salsa, okanye ukunambitha.

Inkukhu kunye nePotato Hash kunye namaqanda aqhotsiweyo

Yikhuphe ngokukhawuleza! Esi sidlo sakusasa sineqanda kodwa esisempilweni siyakusebenzisa inkukhu yakho eseleyo kwisidlo sangokuhlwa sangokuhlwa.

Izithako

• Iipunipoli ezi-2 ezongezelelweyo zeoyile ye-olive
• 2 itswele encinci, ecoliweyo
• I-1/4 ithisipuni i-rosemary eyomileyo
• 2 iitapile eziphakathi, ezixutywe kunye nokusikwa kwiityhubhu ezincinci
• 1/3 indebe yamanzi
• 1 ikomityi yanqunyulwa amaqhekeza enkukhu e-rotisserie
• 1 icephe ibhotolo engenatyiwa
• Amaqanda ama-4
• 1/2 ithisipuni ityuwa
• I-1/2 ithisipuni ipepper yomhlaba

Imiyalelo

1. Kwi-skillet enkulu, fudumeza i-oyile ye-1 ye-oyile phezu kobushushu obuphakathi.
2. Saute anyanisi de ithambe, malunga nemizuzu emi-5. Yongeza i-rosemary kwaye upheke ngomzuzu omnye.
3. Yongeza amazambane kunye ne-1/3 indebe yamanzi; ukunciphisa ubushushu ukuya ezantsi kwaye upheke, ugqunywe, kude kube yithenda, malunga nemizuzu eli-10.
4. Yongeza i-oyileji yepunipoon ye-1, inkukhu, kunye ne-1/4 itispuni yetyuwa nganye kunye nepepile kwi-skillet. Pheka, ujike kuphela ngamaxesha athile ukuvumela i-hash ukuba ibe mdaka kakuhle, ide ibe mnyama kakhulu igolide, malunga nemizuzu eyi-10. Dlulisa kwisitya.
5. Ukufudumeza ibhotolo kwi skillet.
6. Qhekeza amaqanda epanini kunye nexesha kunye neetyuwa esele kunye nepepile. Sebenzisa i-spatula ukumila kakuhle kwaye uphakamise imiphetho yeqanda.
7. Pheka kude kube semaphethelweni omdaka kwaye amaziko amaqanda asetwe kancinci, malunga nemizuzu emi-5. Khonza ngaphezulu kwehashi.

1-Minute Amaqanda

Indlela ekhawulezayo yokupheka isidlo sakusasa esilula seqanda sikunye nemicrowave yakho. (Ukuba wondla isihlwele, yenza amaqanda abilileyo abilayo kwangoko ngaxeshanye nale mpazamo ye-muffin pan.)

Izithako

• Iqanda eli-1
• ubisi (okanye enye indlela yobisi)
• imifuno kunye neziqholo, ukunambitha

Imiyalelo

1. Ukubetha iqanda eliluhlaza ngobisi, uthele kwimig ye-microwave-safe, kunye nobushushu kwimizuzwana engama-60.
2. Ixesha kunye namayeza okanye iziqholo, ukuba unqwenela.

Poached Amaqanda

Iqanda elibotshelelwe ngokugqibeleleyo lenza uhombiso olumnandi kwisilayi sogwele lweenkozo — lugalelwe iavokhado, natch. Kwaye ekubeni iphekwe emanzini, i-poaching iyindlela enempilo yesidlo sakusasa seqanda. Qinisekisa ukusebenzisa iqanda elitsha kuba amaqanda ahlaziyekileyo abamba ukumila kwawo ngcono. (Dibanisa ukutya kwakho kokutya kunye nezi zingeko amaqanda, iiresiphi zesidlo sakusasa ezineprotheyini ephezulu.)

Izithako

• Iqanda eli-1
• 1 isipuni seviniga

Imiyalelo

1. Ukuqhekeka iqanda kwisitya. Yiza nepani yamanzi aphakathi ukubilisa; ukunciphisa ubushushu ukuya ezantsi. Yongeza icephe leviniga, emva koko uvuse amanzi ukuze enze i-vortex.
2. Galela iqanda embindini we-vortex kwaye upheke imizuzu emithathu, okanye de i-yolk ifikelele kwi-doneness yakho oyifunayo.

Huevos Rancheros

Isidlo sakusasa seqanda esisempilweni sizisa ubushushu. Ukuba ukhetha iipepile zakho ngakumbi kwicala eliluhlaza, susa imbewu kunye neembambo kwijalapeno yakho. (Olunye ukhetho lweqanda olwahlukileyo: iYeralma Yumurta, ukutya okuthandwa ngabantu basePersi.)

Izithako

• Isitshizi esingabambekiyo
• Iipuniwe ezi-2 zeoyile ye-canola, yahlulwe
• I-1 ikomityi ye-anyanisi eqoshiwe
• 2 i-clove yegalikhi, igayiwe
• 1 i-jalapeno pepper, igayiwe
• 1 eluhlaza intsimbi ipepile, idayisi
• I-14.5-ounce inokuyicoca utamatisi
• 2 iisupuni zewayini ebomvu iviniga
• I-15-ounce inezimbotyi ezibomvu zezintso, zikhutshwe kwaye zihlanjwe
• 1/2 ithisipuni ikumin yomhlaba
• Amaqanda ama-4 amakhulu
• 1/4 itispuni yetyuwa
• 4 iitortilla zombona
• I-1/2 indebe ye-cheddar ushizi

Imiyalelo

1. Yilungiselela i-broiler. Gcoba i-baking sheet ngesitshizi esingasitshisi.
2. Fudumeza icephe eli-1 leoyile kwisitovu esikhulu esingangqishiyo ngaphezulu kobushushu obuphakathi; yongeza itswele, igalikhi, ijalapeno, kunye nentsimbi yepepile; pheka imizuzu emi-5. Yongeza iitumato, iviniga, iimbotyi, ikumin; pheka, uvuselele ngamanye amaxesha, imizuzu emi-5 ukuya kwezi-6.
3. Kwi-skillet enganqamkiyo, gxobhoza amaqanda nge-1 isipuni samanzi kunye netyuwa.
4. Beka i-tortilla kwiphepha lokubhaka, gcoba macala omabini ngeoli eseleyo, kwaye ubeke phantsi kwe-broiler kude kube lula.
5. Susa kwi-oven kunye neflip. Phezulu ngomxube wetamatato kunye namaqanda; ufafaze ishizi.
6. Beka phantsi kwe-broiler de ushizi unyibilike; khonza kwangoko.

Amaqanda abilayo

Amaqanda okuphunga yi-cinch ukuba ufuna i-calorie ephantsi, ingcamango yesidlo sakusasa seqanda elinempilo (kwaye kulula kakhulu ukuyicoca kunokukhupha i-yolk eyomileyo kwi-pan yokuthosa). Kwaye, iziphumo zilungile-silky.

Izithako

• 2–3 amaqanda
• 1 indebe encinci ye-sodium umhluzi (ukhetho)

Imiyalelo

1. Gcwalisa imbiza ye-steamer kunye ne-attachment ye-steamer ngamanzi. Yizisa kwimathumba.
2. Ngelixa amanzi esiza emathunjini, xuba amaqanda kunye namanzi okanye umhluzi wenkukhu ophantsi-sodium. Yongeza umxube kwisitya esikhulu okanye iikomityi ezizimeleyo. Nciphisa ubushushu kwisimmer, kwaye ubeke isitya okanye iikomityi kwi-steamer. Vala kwaye upheke imizuzu eyi-12, okanye de amaqanda afikelele ekunikeleni.

ILanga icala-Up

Iqanda elimnandi ecaleni kwelanga lithatha imizuzu kuphela ukupheka. Ngelixa ukuyo, unqumle iitapile kunye nemifuno ukuze uphose epanini kwaye ubethe i-wok-fry ukuze uhambe nesidlo sakusasa seqanda esineprotheyini enempilo.

Izithako

• Amaqanda ama-1-5
• Isitshizi sokupheka esingabambekiyo okanye ukutshiza kwe-oyile

Imiyalelo

1. Futha i-skillet nge-nonstick spray okanye wongeze ioyile.
2. Zisa i-skillet kubushushu obuphakathi, uqhekeze iqanda kwi-skillet, kwaye upheke de kube mhlophe, malunga nemizuzu emi-3.

UFrittata Italiana

Khetha i-adventure yakho ngale ndlela yokutya kwasekuseni enempilo. Khetha amaqanda apheleleyo okanye abamhlophe nje. Emva koko, ukuze ubenze i-uber creamy njengoko bebhaka, gxuma kwi-yogurt yesiGrike okanye i-cream cheese.

Izithako

• 1 1/2 iikomityi ezimhlophe zeqanda (okanye amaqanda ama-6 apheleleyo, nantsi ngaphezulu kwezo zithungu)
• 1/4 indebe ye-cream cream, ithambile (okanye i-yogurt ecacileyo yesiGrike)
• Iikomityi ezi-1 ezicoliweyo ezenziwe ngetamatisi ezomisiweyo zelanga
• I-4 ishiya i-basil entsha, inqunyulwe kakuhle
• Iisilayi ezi-4 zesonka sengqolowa epheleleyo, ezisosiweyo
• Ityuwa kunye nepepper emnyama eqhekekileyo ukunambitha
• Ukutshiza ioli yokupheka

Imiyalelo

1. Hlanganisa amaqanda, itshizi yekhrimu (okanye iyogathi), ityuwa, kunye nepepile.
2. Spray a nonstick skillet with cooking spray and heat the skillet. Yongeza umxube omhlophe weqanda kwaye upheke de iqale ukuseta.
3. Ngokukhawuleza yongeza iitumato ezomiswe lilanga kunye namagqabi e-basil. Gubungela kwaye upheke malunga nemizuzu emi-2 okanye de amaqanda abekwe ngokupheleleyo.
4. Ukukhonza: Slayida i-frittata kwibhodi yokusika kwaye usike kwii-wedges ezine. Khonza iiweji ezimbini kunye nezilayi ezibini ze-toast kwisitya ngasinye. Gcoba ngepepper kunye ne-basil eyongezelelweyo entsha.

Iqanda elisikiweyo kunye neSandwich yeTomato kunye nePesto Mayonnaise

Kwisidlo sakusasa seqanda esinempilo ungatya kwidesika yakho, uphathe izithako zale sandwich ngabanye kwaye uzihlanganise xa ufika eofisini.

Izithako

• 1 isipuni se-mayonnaise
• 1 1/2 iisupuni ze-basil pesto
• Izilayi ezi-2 zesonka esipheleleyo
• Iqanda eli-1 elibilisiwe, elincinciweyo
• 1 i-tomato encinci, ekhutshiweyo kunye nesicucu
• I-kosher okanye ityuwa erhabaxa kunye nepepile emnyama entsha

Imiyalelo

1. Kwisitya esincinci, hlanganisa i-mayonnaise kunye ne-pesto. Ixesha ngetyuwa kunye nepepper ukunambitha.
2. Sasaza umxube kwisilayidi esinye sesonka; gubungela ngeqanda, itumato, kunye nesonka esiseleyo.

Isandwich yeqanda

I-BLT ilungile, kodwa uyazi ukuba yeyiphi engcono? I-BET (ibhekoni, iqanda, itumata). Tsiba ukuqhuba-kwaye uzame oku kuzenzela, isidlo sakusasa seqanda esempilweni endaweni yoko. (Izinto eziNxulumeneyo: Iiresiphi ezili-11 ezongezelelekileyo zeSandwitshi zesidlo sakusasa)

Izithako

• Imichilo emi-2 ye-turkey bacon (okanye ibhekoni esekwe kwisityalo)
• 1 1/4 iikomityi amaqanda abamhlophe (okanye amaqanda ama-6 apheleleyo)
• Iisilayi ezi-4 zesonka sengqolowa epheleleyo, ezisosiweyo
• I-1/2 indebe ye-cheddar ushizi
• 1 1/4 iikomityi ezidayiweyo, i-seeded plum yeetumato
• Ityuwa kunye nepepper emnyama eqhekekileyo ukunambitha
• Ukutshiza ioli yokupheka

Imiyalelo

1. I-Microwave i-bacon strips imizuzu emi-3 okanye kude kube yinto epholileyo. Bekela ecaleni.
2. Hlanganisa ndawonye amaqanda amhlophe, ityuwa kunye nepelepele. Gcoba i-skillet ye-nonstick ngesitshizi sokupheka kwaye ufudumeze i-skillet. Yongeza umxube omhlophe weqanda. Pheka kwaye ugxobhoze malunga nemizuzu eyi-1 1/2 okanye de abemhlophe beqanda babekwe.
3. Ukukhonza: Spoon amaqanda kwi-toast. Phezulu ngeeshizi, i-backey ye-turkey, kunye neetumato ezi-diced.

I-Muffin emhlophe ye-Muffin

Sonke malunga nale yolk, kodwa ukuba ufuna ukwandisa iprotein kwisidlo sakusasa seqanda esinempilo, zama ukhetho lwabamhlophe njengale sandwich.

Izithako

• Amaqanda ama-3 amaqanda
• Ingqolowa yesiNgesi epheleleyo
• I-1/2 yekomityi yesipinashi
• 1 isilayi se-cheddar samasi
• 1 isilayi setumato

Imiyalelo

1. Khupha amaqanda ama-3 amhlophe.
2. Gquma isiqingatha se-muffin yesiNgesi nge-1/2 indebe yesipinatshi kunye nesinye isiqingatha nge-1 isilayi se-cheddar samasi; I-toast de i-cheese iyanyibilika.
3. Yongeza amaqanda kunye nesilayi setumato.

Uphengululo lwe