Izidlo zokophula umkhwa wakho weswekile

Umxholo

• Uphengululo lwe

Nantsi yonke into oya kuyidinga kwiveki enye yokutya kunye nokutya okukhawulezayo kwisicwangciso.

ICAWE

Ibhanana Burrito

Yenza i-8 "ipanekuku usebenzisa i-1 indebe ye-lowfat ipancake mix, iqanda eli-1, 1 tbsp intsholongwane yengqolowa, kunye nekomityi enye yobisi lwe-nonfat. Sika ibhanana enye encinci kwaye ubeke iziqwengana ezantsi kumbindi wepanekuku ephekiweyo; uyisongele kwi" burrito. "

Phezulu nge-2 tbsp ye-apricot sauce (iiapilkosi ezinkonkxiweyo kwijusi yazo, zixutywe kwaye zixutywe kancinane kude kube yi-chunky) kunye ne-1 tbsp iyogathi engenamafutha.

Isaladi kaKesare

Phosa kunye iikomityi ezimbini zeroma yeroma, 1 oz egalelwe itshizi yeParmesan, 2 tbsp ikalori esezantsi uKesare enxiba kunye nepepile emnyama yomhlaba, ukungcamla.

UMVULO

ILinguini eqholiweyo eneSauce yeClam

Pheka i-9-oz (eyomileyo) i-noodle ye-linguini entsha emanzini anetyuwa, abilayo de kube nzima, malunga nemizuzu emi-5.

Yesosi: Kwipuphu enkulu, gcoba ii-clove ezi-4 ezigayiweyo kwi-2 tbsp ioli yeoli kunye nobushushu obuphakathi ngomzuzu omnye. Musa ukuvumela ukuba umdaka. Yongeza ezimbini 6 1/2-oz iinkonkxa iiclams ezicoliweyo, 1 28-oz can stewed iitumato, 2 tbsp intlama yetumato, 3 tbsp basil ecoliweyo entsha, ijusi yebhotile eyi-1 8-ounce yeclam kunye nedash yeflake yepepile ebomvu.

Pheka uze ushushu, malunga nemizuzu eyi-10. Yongeza ityuwa kunye nepepper ukula. I-pasta ekhethiweyo ephezulu kunye ne-sauce kwaye ufefe nge-1/2 indebe yeParmesan ushizi.

ULWESIBINI

Isandwich yesaladi yeqanda

Kwisitya esincinci, hlanganisa i-1 elikhulu leqanda (elibilisiweyo kunye nelinqunqiweyo), 2 tbsp imayonnaise, 1 tbsp yedayisi yeseleri, 1/2 tsp I-Dijon lwesardard (ukhetho), kunye netyuwa nepepile ukunambitha. Sasaza umxube kwisilayidi esinye sesonka sengqolowa kunye nangaphezulu ngamagqabi ama-lettuce ama-2; yongeza isilayi sesibini sesonka.

I-Turkey Burger kunye neCorn Salsa

Yenza i-4 oz ye-extra-lean, i-turkey ephantsi kwi-patty. I-Grill okanye inyama ye-broil kwi-doneness oyifunayo (okuphakathi okungaqhelekanga, okwenziwe kakuhle, njl. Burger ephezulu nge salsa kwaye usebenze.

IiFries zePotato ezimnandi

Sika i-5-ounce ibhatata emhlophe kwi-wedges uze ufefe ityuwa. Beka amaqhekeza kwiphepha leqebengwana eliqatywe ngesitshizi sokupheka imifuno. Bhaka ii-wedges kwi-oveni ishushu ukuya kuma-425 degrees kude kube crispy kancinci, malunga nemizuzu engama-25.

ULWESITHATHU

Ukuphuma kweSmoothie

Kwi-blender, whip 1/2 indebe ye-nonfat ye-yogurt ecacileyo, 2 tbsp ijusi yeorenji ukugxila, ibhanana eli-1, iihafu zeapilkosi ezi-4 (enkonkxiweyo ngejusi yakho), i-2 tbsp intsholongwane yengqolowa egalelwe i-tsp yeelamuni. Galela kwiglasi kwaye uphake.

Isipinashi kunye nePear Salad

Phosa ndawonye iikomityi ezi-2 zesipinatshi somntwana, iperari enye, imbewu kunye nesiki, i-1 tbsp e-anyanisi ebomvu, i-1 tsp yeoyile yesame kunye ne-1 tbsp iviniga yebhalsam.

ULWESINE

Utamatisi ubotshwe ngeTuna

Kwisitya esincinci, hlanganisa kunye i-1/3 enamanzi apakishwe ityhuna (egalelwe amanzi, malunga ne-2 oz), 1 tbsp i-lowfat mayonnaise, 2 tbsp diced celery kunye ne-1 tbsp e-anyanisi eluhlaza. Slice 1 utamatisi omkhulu kwiindawo zokuhlala kwaye phezulu kunye nomxube we-tuna.

Inyama yehagu kunye nemifuno Qhotsa Qhotsa

Sika i-2 oz yehagu ebhityileyo kakhulu kunye ne-4 yekomityi yemifuno ibe yimicu ebhityileyo. Ingubo enkulu epanini kunye nemifuno yokutshiza kunye nokubeka phezu kobushushu obuphakathi. Xa ithontsi lamanzi amanziswa epanini, yongeza inyama yehagu, imifuno Xuba ikomityi ye-1 yenkukhu, 1 tsp. iipepile ezibomvu, 2 tbsp. isosi yesoya kunye ne-1 tbsp cornstarch. Umxube weSautee de kuphekwe inyama, malunga nemizuzu esi-7.

ULWESIHLANU

Iimbotyi ze-Cheese Quesadillas

Beka i-2 tortillas yombona ekushiseni okuphezulu kwi-griddle, ufefe i-1 oz ye-cheddar yetshizi egayiweyo ngaphezulu kunye ne-1/3 yekomityi yeembotyi ezimnyama ezinkonkxiweyo (zihlanjululwe kwaye zihlanjululwe). Ukufudumala de itshizi iqalise ukunyibilika, malunga nemizuzu emi-2. Susa ekushiseni nangaphezulu nge-2 tbsp cilantro ecoliweyo kunye ne-1/3 yekomityi yesalsa.

UMGQIBELO

Ekuseni iTaco Taco

Ingubo yepani ephakathi kunye nokupheka kwemifuno kunye nokubeka phezu kobushushu obuphakathi. Yongeza utamatisi, amaqanda amabini kunye ne-1 tbsp salsa. Umxube we-Scramble de uguquguquke kwaye usebenze ngaphakathi kweetortilla ezimbini ezifudumeleyo zombona.

Uphengululo lwe