6 Ukutya okuFavorite kwiPikniki Fumana iSlim-down

Umxholo

• I-Hummus kunye neHorseradish Deviled Amaqanda
• Iresiphi ye-Surfside Bison Burger
• Isaladi yePotato eKhanya kunye neCreamy
• I-Crispy Potato Chip Inkukhu
• Isaladi ye-Thai Noodle ebandayo
• Islim Sipper
• Uphengululo lwe

I-Hummus kunye neHorseradish Deviled Amaqanda

Ukuba amaqanda angcolileyo ayimfuneko kwiipikiniki zakho zasehlotyeni, zama ukutshintsha i-mayo nge-hummus ukuze ufumane idosi eyongezelelweyo yeprotheni, i-fiber kunye ne-antioxidants. Ukuchukumisa i-horseradish kunika la maqanda afihliweyo ukukhaba okongeziweyo!

Ikhonza: 6

Ixesha lokulungiselela: imizuzu eyi-10

Ixesha lokupheka: imizuzu eyi-10

Izithako:

Amaqanda ama-6

I-1/3 indebe iTribe Yonke iHorseradish hummus yeNdalo okanye iTribe Original Flavour

2 iipunipoyi zeoli yeoli

I-1/4 ithisipuni ipilisi emnyama emitsha, kunye nokunye ukuhombisa

1/4 itispuni yetyuwa

i-horseradish ukunambitha (ngokuzithandela)

Imikhombandlela:

Nzima-bilisa amaqanda. Xa ugqibile, gcwalisa isitya esikhulu ngamanzi e-ice kwaye uthumele amaqanda kwindawo yokuhlambela amanzi e-ice (gcina amanzi ashushu embizeni). Amaqanda apholileyo ubuncinci imizuzu eli-10 emva koko usebenzise icephe elibunjiweyo ukuhambisa amaqanda emanzini ashushu (ukukhulula iigobolondo) imizuzwana eli-10 ukuya kwengama-20. Yomisa i-Pat kwaye uxobule.

Sika amaqanda kwisiqingatha sobude kwaye ukhuphe i-yolks kwisitya esiphakathi. Yongeza i-hummus, i-oyile ye-olive, ipepile, ityuwa kunye ne-horseradish. Hlaba kunye nefolokhwe, kunye necephe lizalise kwiihafu ezimhlophe zeqanda, zohlula ngokulinganayo. Gcoba ngepepper emnyama.

Amanqaku ezondlo ngokutya (iqanda elinye):

Iikhalori: 143

Amafutha: 12g

IiCarbs: 3.2g

Iswekile: .5g

IFayibha: .6g

Iiprotheni: 7g

Iresiphi ngoncedo lweTribe Hummus.

Iresiphi ye-Surfside Bison Burger

Tsiba iketchup eneswekile, ezipakisha 1 icephe leswekile ngecephe lesetingi kunye ne-cheeseburger yakho ngentliziyo esempilweni nge-guacamole. Ngaphezulu, i-guacamole ipakishwe nge-potassium; I-de-bloater yendalo ethetha ukuba ungayonwabela le burger ngelixa unxibe i-bikini ngaphandle koloyiko.

Iinkonzo: 1

Ixesha lokuzilungiselela: imizuzu eli-15

Ixesha lokupheka: imizuzu emi-4

Izithako:

Av ivokhado evuthiweyo, egalelweyo, exutywe, kunye nokusikwa

Iispuni ze-2 itswele emhlophe, ecoliweyo

1 tbsp.ijusi yelamuni

Iipunipoli ezi-2 ze-cilantro, zinqunyulwe

ityuwa kunye nepepile

½ ithisipuni jalapeno

1 Umzimba nguBison Burger

Isilayidi esine-1 esityebileyo seMonterey Jack itshizi

Ibhanti enye yengqolowa

amagqabi earugula

Iilayi ezi-2 zetamatato

Imikhombandlela:

Kwisitya, hlanganisa izithako ezi-6 zokuqala ze-guacamole; xuba kakuhle emva koko ubeke bucala.

Kwi-grill okanye kwi-skillet phezu kobushushu obuphakathi, i-grill i-burger imizuzu emi-2 kwelinye icala, flip, phezulu kunye noshizi kwaye upheke imizuzu emi-2 eyongezelelweyo okanye de ube ngumnikelo ofunwayo. Ungapheki kakhulu.

Beka i-burger kwi-bun esezantsi emva koko ngaphezulu nge-arugula, izilayi zetumato, kunye namacephe ama-2 e-guacamole.

Gubungela nge-bun ephezulu okanye ukonwabele njenge-burger ejonge evulekileyo.

Amanqaku esondlo ngokusebenza (i-burger enye enezipuni ezi-2 ze-guacamole):

Iikhalori: 311

Amafutha: 18g

Iiprotheni: 35g

Iresiphi ngoncedo loMzimba nguBison.

Isaladi yePotato eKhanya kunye neCreamy

Awusoze waphoswa i-mayo kule recipe ecebileyo kunye ne-tangy yesaladi. Kwaye ukwazi ukuba ugcina iikhalori ezili-119 kunye neegram ezili-15 zamafutha kwisiqingatha sendebe ekhonzayo yenza ukuba incasa ibengcono.

Ikhonza: 10

Izithako:

I-21/4 iipounds zokubhaka iitapile, zihlutshiwe kwaye zinqunywe kwiinqununu ze-intshi ezi-1

ityuwa

I-3/4 yekomityi ye-yogurt engenanto engenawo amafutha

Iitisipuni ezi-2 ze-Dijon lwemostade

1 icephe kunye 1 itispuni eyongezelelweyo

2/3 ikomityi ye-anyanisi eluhlaza inqunyulwe ngokucokisekileyo

Iipuniwe ezi-3 ezinqunqiweyo zenziwe ngeparsley entsha

Iipuniwe ezi-2 zenziwe nge-dill entsha

ipelepele emnyama

Imikhombandlela:

Pheka iitapile embizeni yamanzi anetyuwa abilayo de kube ithenda, imizuzu eyi-12 ukuya kwe-15. Ukucoca kunye nokupholisa kubushushu begumbi.

Okwangoku, whisk iyogurt kunye ne-mustard kwisitya esincinci. Gcoba kancinane kwioli yeoli. Yongeza i-anyanisi, iparsley, kunye nedill kwaye ugxobhoze de kudityaniswe.

Dlulisa iifatata kwisitya esikhulu kwaye uthele umxube weyogathi phezu kwazo. Hlanganisa kakuhle ngecephe leplanga, uqhekeza ezinye iitapile, ukuze zibe zihlikihliwe kwaye izithako zidityaniswe kakuhle. Ixesha elininzi kunye netyuwa kunye nepepper ukunambitha.

Ifriji ngeyure enye ukuya ku-1.

Amanqaku esondlo ngokuphakwa (1/2 indebe):

IiCalories: 100

Iiprotheni: 3g

Iicarbohydrates: 18g

Amafutha: 2g

Ifayibha: 2g

Isodiyam: 210mg

Iresiphi ngoncedo lwe-Devin Alexander's Esona Sidlo Sihle kakhulu!

I-Crispy Potato Chip Inkukhu

Iichips ezibhakiweyo zetapile zinika le recipe yenkukhu "eqhotsiweyo" eqhotsiweyo, iyaqhaqhazela ngaphandle kokubetha i-fryer. Ngokuzama kunye nephutha elibhakiweyo! Iiruffles zidla ngokunika ezona ziphumo zibalaseleyo kodwa uzive ukhululekile ukuzama i-chip yakho oyithandayo!

Ikhonza: 2

Ixesha lokulungiselela: imizuzu engama-20, iiyure ezi-6 zokuphumla

Ixesha lokupheka: imizuzu eyi-10

Izithako:

I-2-ounce engenamathambo, amabele enkukhu angenalusu, amanqatha abonakalayo asuswe

I-1/3 indebe ye-buttermilk ephantsi

ukutshiza ioyile yomnquma

1/2 itispuni yetswele

1/4 ithisipuni paprika

1/4 ithisipuni ipepile emnyama

1/8 ithisipuni yetyuwa

incindi yecayenne

I-1/2 i-ounces (malunga ne-1/2 indebe) i-Baked! Iitshiphusi zetapile okanye ezinye iitshiphu zetapile ezibhakiweyo

Imikhombandlela:

Beka amabele enkukhu phakathi kwamaphepha amabini eplastiki okanye iphepha le-wax kwindawo yokusebenzela. Sebenzisa icala eligudileyo le-mallet yenyama ukuze ubaphe ubungakanani be-intshi ye-1/2-intshi. Faka amabele enkukhu kwingxowa yeplastiki ephinda ivaleke nkulu kancinci kunamabele. Thela ibhotolo lebele phezu kwamabele, tywina ibhegi, kwaye ujike ibhegi ukuze unxibe inkukhu. Faka efrijini ubuncinane iiyure ze-6 okanye ubusuku bonke, ujikeleze kanye okanye kabini.

Ukucwilisa i-oven ukuya kuma-450 degrees Fahrenheit. Inkungu encinci iphepha lokubhaka elingaphekiyo elinokutshiza. Hlanganisa i-anyanisi powder, i-paprika, i-pepper emnyama, ityuwa, kunye ne-cayenne kwisitya esincinci. Beka iitshiphusi kwisitya esingekho nzulu.

Susa ibele lenkukhu elinye kwibhotolo kwaye uvumele naluphi na ulwelo olugqithisiweyo luthontsize. Gcoba macala omabini ebele ngokulinganayo kunye nesiqingatha somxube we-seasoning. Emva koko udlulisele inkukhu kwisitya se-chips ezichotshoziweyo kwaye ugubungele ngokupheleleyo ngee-chips.

Beka isifuba esityhiweyo kwiphepha lokubhaka elilungiselelwe. Phinda usebenzise isifuba senkukhu eseleyo. Lahla nayiphi na i-marinade eseleyo.

Khanyisa kancinci umphezulu wamabini amabele ngokupheka. Bhaka imizuzu emi-4 ngocoselelo-ukufaka amabele nge-spatula uqinisekile ukuba awuyisusi ingubo. Khanyisa kancinci icala eliphezulu lokutshiza kwaye ubhake eminye imizuzu emi-3 ukuya kwemi-5, okanye kude kube ngathi isambatho sikrwada kwaye inkukhu ayisapinki ngaphakathi. Khonza ngokukhawuleza.

Amanqaku ezondlo ngokusebenza:

Iikhalori: Iikhalori ezingama-206

Iiprotheni: 22g

Iikhabhohayidrethi: 20g

Amafutha: 4g

Icholesterol: 51mg

Ifayibha: 1g

Isodium: 376mg

Iresiphi ngoncedo lukaDevin Alexander Esona Sidlo Sihle kakhulu!

Isaladi ye-Thai Noodle ebandayo

Ukusebenzisa umbona omfusa kunye nerayisi noodles kunciphisa umthwalo wesaladi yepasta yesintu, kwaye yenza iprezenteyishini entle. Kulungile ukuba le recipe i-gluten-free!

Ikhonza: 6

Ixesha lokuzilungiselela: imizuzu engama-20

Ixesha lokupheka: imizuzu eyi-7

Izithako zokunxiba:

Ikomityi ye-1/4 indebe yeThai Kitchen® Isosi ebomvu ebomvu

Iipuniwe ezi-2 zejusi yelamuni

1 icephe leswekile emdaka

I-tablespoon ye-1 yeoli yesesame

Iitipuni ezi-2 ngaphantsi kwe-sodium soy sauce

1 ithisipuni yethanga leesame

Izithako zesaladi ye-pasta:

Ibhokisi enye (ii-ounces ezisi-8) iThai Kitchen® Purple Corn & Rice Noodles

1 indebe yembotyi ihluma

I-1/2 indebe ye-julienne-isike i-pepper ebomvu yentsimbi

I-1/2 indebe ye-julienne-cut cut peas

Iipuniwe ezi-2 ze-cilantro entsha

2 icephe ecoliweyo

Imikhombandlela:

Ngokunxiba, xuba zonke izithako kwisitya esiphakathi. Bekela ecaleni.

Yiza imbiza enkulu yamanzi emathunjini. Susa kubushushu. Yongeza i-noodle yengqolowa emfusa, ivuselele ukwahlula. Masime imizuzu emi-5 ukuya kwe-7 okanye de i-noodle ithambile kodwa iqinile. Pula phantsi kwamanzi abandayo; khupha kakuhle.

Phosa i-noodle nge-1/4 indebe yokunxiba. Beka kwisitya sokuphakela. Phezulu kunye neembotyi zebhontshisi, intsimbi yentsimbi, kunye nee-ertyisi zekhephu. Qhuba isinxibo esisele. Gcoba nge-cilantro kunye namandongomane.

Amanqaku ezondlo ngokusebenza:

Iikhalori: 220

Amafutha: 4g

Amafutha aGqithisiweyo 1g

Iiprotheni 4g

Iicarbohydrates 42g

Ikholesterol 0mg

Isodium 208mg

Ifayibha 1g

Calcium 13mg

Intsimbi 1mg

Iresiphi ngoncedo lweKhitshi laseThai.

Islim Sipper

Hlamba yonke intwana yepikniki emnandi ngale cocktail iphantsi yekhalori. Ayimnandi kakhulu i-slim sipper ilungele usuku olushushu lwehlobo. Kwaye ukuba uthe wenza ngaphezulu kokuzonwabisa, hlafuna amagqabi e-mint. Izinto ezincedisayo ze-Mint ukugaya kunye nokuthomalalisa isisu esibuhlungu.

Iinkonzo: 1

Ixesha lokulungiselela: 2 umzuzu

Izithako

I-ounce yegazi yeorenji yegazi

I-1 ounce Cointreau

I-1 ounce eyomileyo i-Sauvignon Blanc

1 dash i-orange bitters

1 ihlumelo leminti

I-Perrier Sparkling Water

I-orange twist yokuhlobisa

Imikhombandlela:

Hlanganisa zonke izithako, ubunzima, kunye nephezulu ngePerrier Sparkling Water. Gcoba nge-orange twist (ukhetho).

Amanqaku ezondlo ngokusebenza:

Iikhalori: 150

Iresiphi ngoncedo lwePerrier.

Uphengululo lwe