Iingcamango ezi-6 zeSidlo sangokuhlwa esingenatyala ngokuLahla kobunzima

Umxholo

• Zucchini "Pasta" kunye Basil "Cream" Sauce
• Hummus Veggie Burgers
• Inkuku yeBarbque eneMac engcono kunye neCheese
• I-Steak kunye neGuacamole Fajitas
• I-Chili kunye neLime Fish Tacos
• ISalmon eyosiweyo nguKesare
• Uphengululo lwe

Ufika ekhaya uvela emsebenzini, udiniwe, kwaye ufuna ukondla iimvakalelo zakho-sifumana ngokupheleleyo ukuba kutheni izidlo kwisidlo kunokuba ngumzabalazo. Yiyo loo nto besinoDawn Jackson Blatner, R.D.N., owenza ezi 400-calorie reresiphi ukukunceda ugqibe usuku wonwabile, ungagxwalwanga. Enye yeemfihlo zakhe? Ukwanelisa iminqweno yakho yekrimu (heyi, besikhe sakhona!) Ngeesosi ezenziwe ngokwenene kwimifuno, njengeshizi yekholifulawa kunye neembotyi ezimhlophe zeembotyi kunye ne-basil pesto. I-Hummus Veggie Burger-entle ukubanda kwisidlo sangokuhlwa-ilayishwe ngezithako eziphekwe zizakha-mzimba, kubandakanya iimbotyi ze-garbanzo, iflakisi, kunye ne-tahini, ukukugcina ugcwele kwaye uphembelele ukuba udlule kwiminqweno yasebusuku. Kwaye ukuba ngokwenene unqwenela into enempilo (izulu lingavumi!), I-tacos yeentlanzi ze-Blatner okanye isaladi ye-salmon eyosiweyo iya kuyanelisa loo yen yokutya ecocekileyo ngaphandle kokunciphisa incasa.

Zucchini "Pasta" kunye Basil "Cream" Sauce

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Ukusebenzisa i-peeler yemifuno, uchebe i-zucchini e-1 kwimicu emile okwe-pasta. Kwiprosesa yokutya okanye i-blender idibanisa i-3/4 indebe yeembotyi ezimhlophe ezinamathanga, zihlanjwe kwaye zitsaliwe; I-1/4 yekomityi yebasil entsha; 1 icephe eyongezelelweyo i-oyile ye-olive eyintombi; 1 tbsp.ijusi entsha yelamuni; 1 icephe yamanzi; kunye 1/8 ithisipuni yetyuwa yolwandle. Puree kude kube lula. Gcoba i-sauce nge-noodle ye-zucchini kunye nephezulu kunye ne-3 ounces eyosiweyo yenkukhu yenkukhu, inqunyulwe. (Umlutha kwigajethi yekhitshi ngoku?

Hummus Veggie Burgers

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Kwiprosesa yokutya okanye i-blender, yongeza enye ye-15-ounce inokuhlanjwa kwaye ikhutshwe iimbotyi ze-garbanzo, icephe eli-1 le-tahini, icephe eli-1 lejusi yelamuni, igalikhi egalelweyo egayiweyo, kunye 1/8 ithisipuni yetyuwa yolwandle; ukubetha kude kube semi-chunky. Yongeza amacephe ama-2 e-flaxseed yomhlaba, iipunipopu ezi-3 ezinqunqiweyo ezibomvu, kunye ne-1/2 ithisipuni yedill eyomileyo kumxube; ivuselele ukudibanisa. Umxube wefom kwi-patties ezi-4. Umkhenkce iipatti ezi-2 ngolunye usuku kwaye ushiye inkungu e-2 ngesitshizi sokupheka. Kwi-skillet ngaphezulu kobushushu obuphakathi, pheka iipatties kwimizuzu emi-6, ujike kube kanye. Yongeza ipathi enye kwicala ngalinye le-muffin yesiNgesi egcadiweyo egcadiweyo. Phezulu kwisiqingatha ngasinye nge 1/4 yekomityi yesipinatshi kunye nesilayi esikhulu setumata esi-1 kwaye ukhonze ubuso obuvulekileyo.

Inkuku yeBarbque eneMac engcono kunye neCheese

Imifanekiso yeCorbis

Kwiprosesa yokutya okanye i-blender, hlanganisa ikomityi enye yekholifulawa, i-1/4 yekomityi yobisi yeepesenti ezi-2, amacephe amathathu e-cheddar itshizi, kunye ne-1/8 ithisipuni yetyuwa yolwandle; puree de ibe mpuluswa. Yongeza umxube wetshizi kwi-1/2 indebe ephekiweyo yerayisi yeelbow noodles. Ncedisa ii-noodle nge-2 1/2 ye-ounces ibisi yenkukhu eyosiweyo ene-2 ​​ithisipuni yesosi ye-barbeque kunye ne-1 indebe yeembotyi eziluhlaza.

I-Steak kunye neGuacamole Fajitas

Imifanekiso yeCorbis

Kwi-skillet ngaphezulu kobushushu obuphakathi, yongeza itispuni ye-1 yeoyile ye-olive eyintombi kunye ne-1 yegalikhi, egalelweyo. Yongeza i-1 ikomityi ye-bell pepper, i-1/2 ikomityi yamakhowa, i-1/2 yekomityi encinci ye-anyanisi, i-1/4 ye-teaspoon yetyuwa yolwandle. Songa imizuzu emi-5 okanye de imifuno ithenda. Yahlula ngokulinganayo phakathi kweetafile ezi-2 ezifudumeleyo ezi-6-intshi zombona. Phezulu nganye nge-1 ounce ecoliweyo ecoliweyo kunye nepunipoon ye-guacamole. (Ngaba ufuna inyama-ngaphandle kokukhetha inyama? Zama enye yezi 6 zokupheka ngomlomo.

I-Chili kunye neLime Fish Tacos

Imifanekiso yeCorbis

Kwiphepha lokubhaka elifakwe kwi-foil kwaye lifakwe nge-spray yokupheka, yongeza ii-ounces ezi-4 zeentlanzi ezimhlophe. Coat fish with 2 teaspoons chili powder and broil imizuzu esi-8, okanye de ibe ntlanzi yi-145 ° kunye ne-opaque. Kwisitya esiphakathi, yongeza i-3/4 yekomityi yekhaphetshu ekhutshiweyo, iicephe ezi-2 ze-anyanisi eluhlaza, iipuni ezimbini ze-cilantro entsha, i-2 tablespoons yejusi ye-lime, kunye ne-1/8 yetisipuni yetyuwa yolwandle. Tosi ukudibanisa. Yahlula iintlanzi kunye neklabishi ngokulinganayo phakathi kwee-tortillas zengqolowa ezi-3-intshi ezi-6-intshi kunye ne-taco nganye nganye enesipuni esine-salsa esitsha. (Olu lukhetho olukhulu lokunamathela kwisidlo sakho ngelixa usitya ngaphandle!

ISalmon eyosiweyo nguKesare

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Kwisitya esiphakathi, hlanganisa iikomityi ezi-3 ezinqunqiweyo ze-lettuce yaseRoma, amacephe ama-2 achetyiweyo etshizi yeparmesan, kunye neqhekeza eli-1 lihlume ithowusti yengqolowa esikwe kwiityhubhu ezinobungakanani becrouton. Kwisitya esincinci, xuba i-tahini yecephe e-1, icephe eli-1 lejusi yelamuni entsha, icephe eli-1 lamanzi, itispuni e-1 yeDijon yemostade, i-1/2 ye-clove yegalikhi egayiweyo, kunye ne-1/8 ithisipuni yetyuwa yolwandle. Yongeza ukugqoka kwisaladi kunye nokuphosa. Phezulu ngee-ounces ezi-3 zesalmon eyosiweyo.

Uphengululo lwe