Thenga kube kanye, Yitya iVeki!

Umxholo

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NgeCawa kusasa, ukubamba ubuthongo bakho okanye ukuhlangana esofeni kukhuphiswano lweMarathon yeNetflix kunokubhenela ngaphezulu kokuya evenkileni. Kodwa uhambo olunye olukhawulezayo alun luxinzelelo kwaye ludla ixesha kunokuzama ukuhamba kwicandelo lokuvelisa kunye nokubonisa imizila yeeveki zobusuku emva komsebenzi. Kwaye ukuba uhamba noluhlu olucwangcisiweyo lwegrosari kunye nesicwangciso sokutya, awuze ujonge kwifriji yakho uzibuza, "Yintoni isidlo sakusihlwa?" okanye ukubhenela ekuphumeni.

Ukubona nje ukuba kulula-kwaye kumnandi kwaye kunempilo-kunokuba njani, sebenzisa uluhlu lokutya kunye nesicwangciso sokutya esingezantsi. Akukho zithako ziphambeneyo okanye iindlela zokupheka ezinzima apha! Kwaye ukuba wenza iiresiphi xa unexesha ngeCawa, ungaphosa kunye nezinye izidlo zeveki ngemizuzu ngokudibanisa ukutya okokutya okuseleyo.

Cofa apha ukuze uprinte uluhlu lwezithako, iiresiphi, kunye nesicwangciso sokutya.

Uluhlu lweegrosari

1 iqela leparsley

Intloko enye ye-broccoli

1 intloko yekholifulawa

2 (10-ounce) iingxowa isaladi eluhlaza

1 itapile

1 iavokhado

1 ilamuni

1 intloko yegalikhi

100% isonka esenziwe ngengqolowa yesonka

Ii-pitas zengqolowa iphela

Ipakethi e-1 ye-6-intshi ye-wheat-wheat tortillas

Ibhotolo ye-almond yendalo

1 ianki anchovies

1 ingqayi yeminquma emnyama

Imbewu yeFennel

Ipepile ebomvu

Amaqanda ali-1

Itshizi yeParmesan eyi-wedge endala

I-cheddar cheese ephantsi

Amathanga enkukhu angenasikhumba, angenasikhumba (malunga neepawundi ezimbini)

1 ingxowa (ii-ounces ezi-4) zitshaye isalmon

Izinto zePantry

Irayisi emdaka ngokhozo olude

I-oats esongiweyo

I-1 inakho (ii-ounces ezi-3) ityhuna ye-mercury ephantsi

Itoti e-1 (ii-ounces ezili-15) ayinatyiwa i-chickpeas

Umhluzi wenkukhu ophantsi

Akukho ityuwa yongezwa isosi yetumato

Isalsa

Oomileyo

Dijon lwemostade

Ioli yomnquma eyongeziweyo

Iviniga yewayini emhlophe

Ukupheka ukutshiza

Ityuwa

Ipelepele

Iswekile

Ukulungiselela iiresiphi

Roman-Style Inkukhu eqhotsiweyo

Ikhonza: 1 kunye neentsalela

Izithako:

2 iisupuni zembewu yefennel

1/4 ithisipuni iiflakes zepepile ebomvu

1/2 ithisipuni ityuwa

Iigrafu ezi-2 zegalikhi, egayiweyo

Icephe eli-1 leoli yeoli yomnquma

Amathanga ayi-8 angenamathambo, angenalusu (malunga neekhilogram ezi-2), achetyiwe

Ukupheka ukutshiza

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kuma-350 degrees.

2. Kwisitya esikhulu sokuxuba, hlanganisa imbewu yefennel, i-pepper flakes ebomvu, ityuwa, igalikhi kunye neoli. Yongeza amathanga enkukhu kwaye uphonsa ukuze ugqoke kakuhle. Tshiza iphepha lokubhaka kunye nesitshizi sokupheka, kwaye ulungiselele inkukhu kwindawo enye. I-Roast de inkukhu ibhalise i-165 degrees kwi-thermometer yokufunda ngokukhawuleza, malunga nemizuzu engama-25 ukuya kwe-30.

IVinaigrette yeNjongo yonke

Yenza: 1 1/4 iikomityi

Izithako:

I-1/2 yekomityi yeoli yeoli yomnquma

Ikomityi ye-1/4 indebe emhlophe yeviniga

1/4 indebe yamanzi

2 iicephe ze-shallot egayiweyo

1 ithisipuni Dijon lwemostade

1/4 itispuni yetyuwa

1/8 itispuni yeswekile

Ipelepele

Imikhombandlela:

Kwisitya se-mason, hlanganisa zonke izithako, ungeze ipepper ukunambitha, kwaye ugubungele kakuhle ukudibanisa. Gcina kwifriji ukuya kuthi ga kwiiveki ezi-2. Yizisa kwigumbi lobushushu ngaphambi kokuba ungcangcazele kwaye usebenze kusetyenziso ngalunye.

Imifuno egcadiweyo

Ikhonza: 1 kunye okuseleyo

Izithako:

Intloko enye ye-broccoli, yaqhekeka yaza yaba ziifreyiza

1 intloko yecaulifulawa, idilizwe yaza yaba ziifreyiza

I-sweet potato eyi-1, yinqumle ibe ngamaqhekeza angama-intshi eyi-1

Icephe eli-1 leoli yeoli yomnquma

Ityuwa

Ipelepele

Imikhombandlela:

1. Ukushisa i-oven ukuya kwii-400 degrees. Umgca amabini amashiti okubhaka kunye nesikhumba okanye i-foil aluminium.

2. Kwisitya esikhulu sokuxuba, xuba i-broccoli, i-cauliflower, i-sweet potato, kunye neoli yomnquma (ukusebenza kwiibhetshi ezimbini ukuba kuyimfuneko). Ixesha lokunambitha ngetyuwa kunye nepepile. Yahlula umxube ngokulinganayo phakathi kwamaphepha okulungiselela ukubhaka. Roast de ithenda kwaye iqale ukuba mdaka, malunga nemizuzu engama-30. Vumela ukupholisa kwaye ugcine kwizikhongozeli ezitywiniweyo kwifriji ukuya kuthi ga evekini.

Ilayisi kaHerbed Brown

Yenza: 4 iikomityi

Izithako:

1 1/2 iikomityi zerayisi emdaka

2 1/3 indebe yamanzi

1 ithisipuni yeoli yeoli

1/4 itispuni yetyuwa

1/2 indebe yamagqabi e-parsley eqoshiwe

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kuma-375 degrees.

2. Beka irayisi kwisitya sokubhaka se-8-by-8-intshi. Yizisa amanzi emathunjini, kwaye ungeze kwilayisi kunye neoli kunye netyuwa. Gubungela ngokuqinileyo nge-aluminium foil kwaye ubhake iyure eli-1.

3. Susa kwi-oveni uvuse iparsley. Vumela ukupholisa kwaye ugcine kwizikhongozeli ezitywiniweyo kwifriji ukuya kuthi ga evekini.

Isicwangciso seSidlo seentsuku ezi-7

iCawe

Isidlo sakusasa: Ingqolowa ethotyiweyo kunye namaqanda e-salsa-scrambled

Isidlo sasemini:Imifuno yesaladi ixutywe nee-ounces ezi-3 zetyhuna, ikomityi ye-1/4 indebe erayisi emdaka, kunye neepunipoyi ezi-2 ze-vinaigrette

Isidlo sangokuhlwa:Uhlobo lwenkukhu eyosiweyo yenkukhu enemifuno egcadiweyo kunye nerayisi emdaka ngombala (Amathanga angama-6 oGcino, iikomityi ezi-3 zerayisi emdaka, kunye neekomityi ezi-3 1/2 zemifuno eyosiweyo kamva evekini.)

uMvulo

Isidlo sakusasa: I-Oatmeal kunye neerasentyisi kunye nebhotolo yeamangile

Isidlo sasemini:Imifuno yesaladi ixutywe kunye ne-1/2 yekomityi ehlanjwe kunye ne-chickpeas kunye ne-1punipoon ye-vinaigrette yonke injongo, ifakwe kwi-pita yengqolowa epheleleyo

Isidlo sangokuhlwa:Rosa imifuno frittata: Chop 1/2 ikomityi eseleyo imifuno egcadiweyo uze uvuthulule amaqanda 2 abethiweyo. Dlulela kwi-skillet encinci ye-nonstick kwaye ubhake kwii-350 degrees kude kusekwe, malunga nemizuzu eyi-12.

uLwesibini

Isidlo sakusasa: I-toast yengqolowa epheleleyo ene-1/8 ye-avocado kunye nee-ounces ezi-2 zokutshaya isalmon

Isidlo sasemini:Isaladi eluhlaza ixutywe ne 1/2 yekomityi yenkukhu eshiyekileyo enqunqwe, icephe eli-1 letshizi leParmesan, kunye necephe eli-1 levinaigrette yenjongo yonke.

Isidlo sangokuhlwa:I-quesadilla yemifuno eyosiweyo: Chop 1/2 ikomityi eshiyekileyo imifuno egcadiweyo, kwaye uphoswe nge-1 ounce egayiweyo ye-cheddar enamafutha aphantsi. Beka phakathi kwee-tortillas ezi-2 kwaye upheke kwi-skillet phezu kobushushu obuphakathi kude kube mnyama kancinci kumacala omabini. Khonza nge-1/8 yeeavokhado ezicujiweyo kunye ne-salsa.

uLwesithathu

Isidlo sakusasa: I-burrito yakusasa: Amaqanda aqhekeziweyo ane-salsa kunye ne-1/8 ye-avokhado esongelwe nge-tortilla yengqolowa epheleleyo

Isidlo sasemini:I-Hummus kunye ne-pita: I-Puree 1/2 yekomityi ehlanjululweyo kwaye igalelwe i-chickpeas nge-1 itispuni yeoli yeoli, i-clove encinci e-1, kunye nejusi ye-1/2 yelamuni.

Isidlo sangokuhlwa: Isobho senkukhu yase-Italiya: Galela 1 igalikhi egalelweyo, 1/2 indebe etyiweyo yenkukhu eseleyo, 1/2 indebe eseleyo yemifuno egayiweyo, kunye ne-1/4 indebe eseleyo irayisi emdaka kwiikomityi ezi-2 ze-sodium-broth chicken. Fudumeza phezu kobushushu obuphantsi de ube ngumphunga, malunga nemizuzu emi-5.

uLwesine

Isidlo sakusasa: I-oatmeal kunye neerasintyisi kunye nebhotela ye-almond

Isidlo sasemini:Isaladi eluhlaza ixutywe ne-1/4 yekomityi ehlanjululweyo yaza yagalelwa i-chickpeas kunye necephe eli-1 le-vinaigrette yonke injongo efakwe kwipita eshushu yengqolowa.

Isidlo sangokuhlwa:Inkukhu eneetumato kunye neminquma: Kwi-sauté pan, hlanganisa i-1 ithispoon yeoli yeoli, i-olive emnyama ecoliweyo emi-4 kunye ne-anchovy fillet e-1. Yongeza i-1/4 yekomityi ye-tomato isosi kunye ne-1 eseleyo yenkukhu yenkukhu, upheke de kushushu. Phezulu ngeparsley eqoshiwe.

uLwesihlanu

Isidlo sakusasa: I-toast yengqolowa epheleleyo enamaqanda e-salsa-aqhekezayo

Isidlo sasemini:Phosa i-1/4 yekomityi ehlanjwe kunye ne-chickpeas ehlanjululweyo, i-1/8 i-diced avocado, kunye ne-1punipoon ye-vinaigrette yonke injongo, kwaye usebenze kwimifuno yesaladi.

Isidlo sangokuhlwa:Irayisi emdaka kunye ne-casserole egcadiweyo yemifuno: Hlanganisa ikomityi enye eseleyo yemifuno egayiweyo, 1 indebe eseleyo irayisi emdaka, iqanda elinye, kunye ne-1/4 yekomityi yeparsley kwi-skillet ekhuselekileyo ye-oveni. Phezulu ngeepunipoli ezi-2 ze-cheddar ezinamafutha asezantsi. Bhaka kwi-350 degrees de ufudumale kwaye itshizi iyanyibilika, malunga nemizuzu esi-8 ukuya kweli-10. Gcina isiqingatha sesidlo sasemini ngomso, kwaye utye isiqingatha kunye nemifuno yesaladi ephoswe ngecephe eli-1 le-vinaigrette yonke injongo.

uMgqibelo

Isidlo sakusasa: I-Whole-wheat toast kunye ne-1/8 yeavokhado kunye nee-ounces ezi-2 ezitshaya isalmon

Isidlo sasemini:Intsalela yerayisi emdaka kunye necasserole yemifuno eyosiweyo

Isidlo sangokuhlwa:I-Pita pizza: uchithe i-1 pita, kwaye usasaze umaleko omncinci wesosi yetumato ngaphezulu kwesiqingatha ngasinye. Phezulu kunye nemifuno eyosiweyo eseleyo, i-olives eqoshiwe, kunye ne-2 tablespoons egayiweyo ye-Parmesan cheese. Broil de i-pizza ishushu kwaye itshizi ibe mdaka, malunga nemizuzu emi-2.

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