Iintandokazi zepikiniki ezi-3 ezilula

Umxholo

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Ukwahlula kweBhanana okungcono

Sika ibhanana encinci ehluthwe ngesiqingatha ubude. Hlela iihafu kwisitya; Ngaphezulu kwekomityi ye-1/4 yekofu nganye ye-nonfat vanilla kunye ne-nonfat strawberry yogurt ekhenkcezisiweyo, yongeza iipunipoyi ezimbini ezingezizo isiraphu yetshokholethi kunye neepunipoyi ezi-2 ezingafakwanga. Gcoba ngeetispuni ezi-2 ezinqunqiweyo zamandongomane kunye ne-1 efakwe itsheri entsha.

Ngokukhonza (kwenza i-1): i-295 cals, i-5 g yamafutha

Phantsi Pesto Nciba ii-clove zegalikhi ezi-2. Yongeza iikomityi ezi-2 ezipakishwe i-basil entsha, ii-ounces ezili-12 ezigalelwe i-silken tofu, i-1/4 yekomityi ethosiweyo yamandongomane epine, i-1/4 yekomityi yetshizi ye-Parmesan egayiweyo, kunye ne-2 tablespoons yeoli yomnquma; Inkqubo de ibe bukhrim, malunga nomzuzu omnye. Ixesha kunye neetyuwa kunye nepepper. Yiphosa ngolwimi olushushu oluphekiweyo (sebenzisa malunga neepunipoli ezimbini ngekomityi yepasta).

Nge-2 tablespoon ekhonzayo (yenza i-16): 50 cals, 4 g fat

Isaladi yeMacaroni eyenziwe ngaphezulu Pheka i-12 ounces yengqolowa epheleleyo ye-elbow macaroni. Ukucoca, ukuhlanza, kunye nokuhambisa kwakhona. Ukutshintshela kwisitya esikhulu; yongeza i-1/3 indebe ecoliweyo ebomvu ebomvu kunye neepunipoyi ezimbini ezinqunqiweyo iparsley entsha.

Kwisitya esincinci, xuba i-1/4 yekomityi ye-mayo encitshisiweyo, i-1/4 yekomityi ye-nonfat plain yoghurt, iicephe ezi-2 zepikha emnandi, icephe eli-1 lewayini yewayini, kunye ne-1/2 ithisipuni ye-Dijon mustard. Galela phezu kwepasta; ukujula ngobunono ukuxuba. Ixesha kunye neetyuwa kunye nepepper.

Nge-3/4 indebe ekhonzayo (yenza i-8): i-181 cals, i-2 g yamafutha

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