Pheka kube kanye, yitya yonke iveki

Umxholo

• Ipepile egqithileyo
• Ingcambu yesityu
• Isidlo sangokuhlwa seSpaghetti simahla
• I-Pasta yeeNkozo eziHlumayo kunye neTurkey Meatballs
• Uphengululo lwe

"Andinaxesha laneleyo" mhlawumbi sesona sizathu sixhaphakileyo esinikelwa ngabantu ngokungatyi ukutya okusempilweni. Njengokuba sisazi ukuba kubalulekile kwaye siza kuthi kukutya okukhawulezayo, xa sigoduka emva kwexesha emva kosuku olude emsebenzini, ukuqhuba kulula kakhulu kunokuqhekeza iimbiza neepani, ukugawula imifuno, kwaye uzibuze ukuba uza kuthatha ntoni endaweni ye-basil ulibale ukuba uphelelwe. Kodwa unokukonwabela ukutya okuphekwe ekhaya rhoqo ebusuku ngokulungiselela ukutya okwaneleyo kweresiphi enye okanye ngaphezulu ngempela-veki ukuze uphinde ufudumale kwaye utye izihlandlo eziliqela phakathi evekini. Eli qhinga lilula yindlela yokwenza okanye yokuqhekeza impumelelo yabantu abaninzi yokulahleka kwesisindo yexesha elide, nazi iindlela zokupheka ezimbalwa zokukunceda ukuba uqalise.

Ipepile egqithileyo

Ikhonza: 4

Izithako:

2 Tbsp eyongezelelweyo ioli yeoli enyulu

Iigrafu ezi-2 zegalikhi, egayiweyo

3 zucchini eziphakathi, ezinqunqiweyo

1 itswele eliphakathi, lisikiwe

I-10 oz 95% yenkomo yenkomo ephilileyo

1 24 oz ingqayi yepasta isosi

Ikomityi ye-2/3 indebe encinci ye-sodium eneembotyi ezinkulu ezisentla, zihlanjwe

Iikomityi ezi-4 zesipinatshi somntwana

Iipelepele ezisi-8 eziphakathi

I-1/2 indebe egayiweyo i-Parmesan ushizi

Imikhombandlela:

Ukushisa i-oven ukuya kwii-350 degrees. Beka i-pan ye-sauce ephakathi kubushushu obuphakathi kwaye wongeze ioli yeoli kunye negalikhi. Nje ukuba igalikhi imdaka, yongeza zucchini kunye namatswele. Songa kude kube u-anyanisi aguquke, emva koko ungeze inyama yenkomo kwaye upheke, uvuselele, de ibe yinkomo yenkomo. Hlanganisa i-pasta isosi, iimbotyi, kunye nesipinatshi somntwana, vula ubushushu bube sezantsi, kwaye ubile imizuzu eli-10. Ngelixa i-sauce ipheka, qhawula i-pepper phezulu kwaye ususe i-cores, imbewu kunye ne-membrane emhlophe. Beka i-pepper kwisitya se-9x13 sokubhaka kunye ne-1/4 intshi yamanzi ezantsi kwepen. Gcwalisa ipepile nganye ngomxube uze ubhake imizuzu engama-30 ukuya kwengama-40 okanye de ube upepile ithambile. Nciphisa iParmesan kwaye usebenze.

Ngokukhonza: 436 iikhalori, 18g amafutha, 42g carbs, 31g protein, 12g fiber

Ingcambu yesityu

Ikhonza: 6

Izithako:

2 Tbsp ioyile yomnquma

I-2 lbs engenamathambo engenasikhumba, isifuba senkukhu, sinqunyulwe kwi-cubes ye-intshi eyi-1

2 tsp paprika

1 I-Tbsp i-rosemary eyomileyo

1 tsp ityuwa (ityuwa yolwandle ekhethiweyo)

2 tsp pepper emnyama

3 lbs yam, sika kwiityhubhu ezi-1-intshi

1 ibhalbhu yefennel, inqunyulwe

Iziqu ezi-4 zeseleri

Iigloves ezi-3 zegalikhi, ezigayiweyo

1 izaqathe eziphakathi, ezinqunqiweyo

1 indebe inciphise umhluzi wenkukhu yesodium

Imikhombandlela:

Beka ioli yeoli, inkukhu, i-paprika, i-rosemary, ityuwa kunye nepepper phantsi kwe-crockpot. Gubungela imifuno eqoshiwe kunye nomhluzi. Beka i-crockpot phantsi kwaye makupheke iiyure eziyi-8 ukuya kwezi-10. Ukuba ujikelezile, ungashukumisa isitshixo qho kwiiyure ezimbini ukuya kwezi-3.

Ngokusebenza: iikhalori ezingama-503, i-9g fat, i-68g carbs, i-protein engama-36g, i-11g fiber

Isidlo sangokuhlwa seSpaghetti simahla

Ikhonza: 2

Izithako:

I-squash ye-spaghetti e-1 ephakathi

8 oz 95% inyama yenkomo ebhityileyo

I-anyanisi e-1 ephakathi, idayisiwe

2 tsp ioli yeoli

1/2 tsp ityuwa

1 tsp pepper

1 indebe ipasta isosi

Imikhombandlela:

Sika i-squash kwisiqingatha kwaye ukhuphe imbewu kunye nemicu ekhululekile ngecephe. Beka icala lokusika umngqusho kwisitya kunye nemicrowave kangangemizuzu esi-8. Flip iihafu ze-squash ngaphezulu, gubungela ngetawuli yephepha elimanzi, kwaye upheke imizuzu engama-7 ngaphezulu. Ngelixa isikwashi sipheka, yongeza inyama yenkomo, itswele, ioyile yomnquma, ityuwa, kunye nepepile kwi-non-stick skillet ngaphezulu kobushushu obuphakathi. Xa inyama yenkomo iphekwe, yongeza i-tomato isosi kunye ne-simmer de i-squash ilungile. Xa isikwashi sigqibile ukupheka ngokupheleleyo, sisuse ngononophelo kwimicrowave (isilumkiso: kuyakushushu) kwaye usebenzise imfoloko ephindaphindayo ngobude ezantsi kwesikwashi ukususa imitya efana nespaghetti. Gquma isikwashi kunye nesosi yenyama.

Ngokusebenza: iikhalori ezingama-432, amafutha ali-15g, ii-carg ezingama-49g, iproteni engama-30g, ifayibha ye-11g

I-Pasta yeeNkozo eziHlumayo kunye neTurkey Meatballs

Ikhonza: 4

Izithako:

I-1 lb 99% i-fat free ground turkey

4 Tbsp isidlo seflakisi

I-2 Tbsp i-tomato unamathisele

Amaqanda ama-2 amhlophe

I-1/4 anyanisi ephakathi, ecoliweyo

3 i-clove yegalikhi, igayiwe

1 I-Tbsp eyongezelelweyo yeoli yeoli yeoli

I-6 oz ipasta yokutya okuziinkozo (zama uHezekile 4: 9 uphawu)

Iikomityi ezintathu zeepasta isosi

Imikhombandlela:

Ukuphelisa i-oven ukuya kuma-degrees angama-400. Hlanganisa i-turkey yomhlaba, isidlo seflakisi, i-tomato i-tomato, abamhlophe beqanda, i-anyanisi, i-garlic, kunye neoli yeoli kwisitya kwaye udibanise kakuhle. Roll umxube kwi-meatballs ye-12 kwaye ubeke kwi-pan yokubhaka. Ukupheka kwi-oven imizuzu eyi-15 ukuya kwe-17, de kube iijusi zicacile okanye ukushisa kwangaphakathi kungama-160 degrees. Ngelixa iibhola zokupheka inyama zipheka, lungiselela ipasta yengqolowa ehlumayo ngokwemikhombandlela yephakheji. Kwipuphu encinci, isosi eshushu efudumeleyo ngaphaya kobushushu obuphakathi. Xa i-pasta kunye ne-meatballs ziphekwe, zidibanise ne-sauce.

Ngokukhonza: 512 calories, 15g fat, 53g carbs, 42g protein

Uphengululo lwe