Ivenkile Kanye, Yitya Iveki Yonke

Umxholo

• Akukho ngxabano, akukho Muss
• NGOMVULO: Inkukhu yeLemon kunye neembotyi ezibomvu kunye neQuinoa
• LWESIBINI: I-Red Snapper ene-Asparagus kunye ne-Mint Couscous
• LWESITHATHU: Iindebe zeLetisi zeMeditera ezineMint Yogurt yokunxiba
• LWESINE: Isaladi yesipinatshi esiqholiweyo kunye neKumin yenkukhu kunye neQuinoa
• NGOLWESIHLANU: I-Lemon-Asparagus Linguine kunye nesoseji yaseTurkey yaseTurkey
• Uphengululo lwe

Akukho ngxabano, akukho Muss

ULUHLU LOKUTHENGA:

4 ezingenasiphelo, amabele enkukhu angenasikhumba (malunga neepawundi ezimbini)

Iifillets ezibomvu ezi-4 ezibomvu (malunga ne-1/2 iiponti)

Iipiliti ezili-1 ezisezantsi-sosiyane yase-Italiya isoseji

2 i-anyanisi encinci ebomvu

I-4 i-clove yegalikhi

1 bunch iparsley entsha

1 bunch radishes (malunga ne-10 bulbs)

I-1/2 yeepilisi ze-asparagus (malunga neziqu ezingama-20)

I-1 ye-mint entsha

1 cucumber

I-ounces iitamatisi zetsheri ezili-12

Intloko enye ye-Bibb lettuce

2 iiavokhado

Iikomityi ezi-4 zosana amagqabi esipinatshi

2 iilamuni

1 1/2 iikomityi ezomileyo zequinoa

Amathini amabini (ii-ounces ezili-15 nganye) iimbotyi ze-pinto ezine-sodium

1 ikomityi eyomileyo couscous

Ii-ounces ezi-8 ze-whole-grain linguine

Isikhongozelo esi-1 (ii-ounces ezi-6) i-yogurt ye-nonfat ecacileyo

IZINTO ZOPHANDO:

I-oyile ye-olivu

Iviniga yebhalsam

Ikumin yangaphantsi

Umhlaba wecayenne pepper

Ityuwa yeKosher

Umpompo omnyama osemtsha

NGOMVULO: Inkukhu yeLemon kunye neembotyi ezibomvu kunye neQuinoa

Ikhonza: 4

Ixesha lokulungiselela: Imizuzu emi-5

Ixesha lokupheka: Imizuzu engama-37

Izithako:

1 1/2 iikomityi zequinoa ezomileyo

4 ezingenasiphelo, amabele enkukhu angenalusu (malunga neepawundi ezi-2), nganye ityhidiwe ngokuthe tye kwii-cutlets ezi-2-ounce

Ijusi ye-1 lemon

2 iitipuni zetyuwa ye-kosher

Iipuniwe ezi-2 zomhlaba ikumin

Iipuniwe ezi-5 zeoyile yomnquma

I-1/2 encinci i-anyanisi ebomvu, egayiweyo

Iigrafu ezi-2 zegalikhi, egayiweyo

I-1/4 ithisipuni yomhlaba cayenne pepper

Iitoti ezi-2 (ii-ounces ezili-15 nganye) iimbotyi ze-pinto ezine-sodium ephantsi, zihlanjwe kwaye zitsaliwe

1 ithisipuni iviniga yebhalsam

I-1/2 ithisipuni ipilisi emnyama emitsha

Ikomityi ye-1/4 icoliweyo iparsley entsha

4 iiradishi, zisikiwe

Imikhombandlela:

1. Hlanganisa iquinoa kunye neekomityi ezi-6 zamanzi epanini enkulu uze uyibilise kubushushu obuphakathi. Nciphisa ukumisa; gubungela kwaye upheke imizuzu engama-25. Susa ekushiseni kwaye ubeke eceleni imizuzu emi-5. Fluff ngemfoloko kwaye ugqithisele iikomityi ezi-2 kwisitya esingena moya ukuze ufake efrijini kwisidlo sangokuhlwa sangoLwesine.

2. Okwangoku, gubungela inkukhu ngejusi yelamuni uze ufefe i-1 1/2 yeetipuni zetyuwa. Sebenzisa iminwe yakho ukugcoba i-cumin, uqiniseke ukuba unxibe macala onke.

3. Fudumeza iicephe ezi-3 zeoli ye-olive kwi-skillet enkulu ngaphezulu. Yongeza inkukhu kwinqanaba elinye kwaye upheke imizuzu emi-4 ukuya kwemi-5, okanye kude kube yigolide. Jika kwaye upheke imizuzu emi-4 ukuya kwemi-5 ngaphezulu de uphekwe. Susa kwi-skillet kwaye ubeke eceleni ukupholisa. Songela isiqingatha senkukhu (ii-cutlets ezi-4) kunye nefriji kwisidlo sangokuhlwa sangoLwesine.

4. Kwi-skillet efanayo kwi-medium-high, yongeza ioli eseleyo kunye ne-anyanisi ebomvu. Saute imizuzu emi-4. Yongeza igalikhi kwaye upheke umzuzu omnye ngaphezulu. Ixesha kunye netyuwa eseleyo kunye nepepper ye-cayenne. Yongeza iimbotyi zepinto, iviniga, kunye nepepper; dibanisa kwaye uzise kwisimmer. Gquba kwiikomityi ezi-3 ezilungiselelwe iquinoa, susa kubushushu, kwaye udibanise neparsley. Susa zonke ngaphandle kwe-1 1/2 iikomityi zomxube wequinoa; mayipholile, emva koko ifriji kwisidlo sangokuhlwa sangoLwesithathu.

5. Yahlula iinkukhu kunye nomxube wequinoa ngokulinganayo phakathi kwamacwecwe amane. Gcoba ngeengcezu zeradish kwaye usebenze.

Amanqaku ezondlo ngokusebenza: 302 calories, 10g fat (1g saturated), 20g carbs, 32g protein, 5g fiber, 54mg calcium, 3mg iron, 424mg sodium

LWESIBINI: I-Red Snapper ene-Asparagus kunye ne-Mint Couscous

Ikhonza: 4

Ixesha lokulungiselela: Imizuzu emi-5

Ixesha lokupheka: Imizuzu eli-12

Izithako:

1/4 indebe yeoli yeoli

I-1/2 indebe ye-parsley entsha

I-1/2 encinci anyanisi ebomvu, lisikiwe

4 iifayili ze-snapper ezibomvu (malunga ne-1 1/2 yeepounds)

1/2 ithisipuni ityuwa ye-kosher

I-1/2 ithisipuni ipilisi emnyama emitsha

I-1/4 ithisipuni yomhlaba we-cayenne pepper

I-1/2 yeepilisi ze-asparagus (malunga neziqu ezingama-20)

I-1/4 ithisipuni yetyuwa ye-kosher

1 ikomityi eyomileyo couscous

I-tablespoon ye-1 eqoshiwe i-mint entsha

Ijusi ye-1/4 yelamuni

Imikhombandlela:

1. Fudumeza ioyile kwiskillet esikhulu ngaphezulu kobushushu obuphakathi. Yongeza iparsley kunye netswele kwaye upheke, uvuselele rhoqo, malunga nemizuzu emi-4, okanye ide itswele ithambe.

2. I-snapper yesizini kuwo onke macala ngetyuwa, ipepile kunye nepepile ye-cayenne. Ukushisa okuphantsi ukuya phakathi kwaye ubeke intlanzi kwinqanaba elilinganayo phezu kwetswele kunye neparsley. Khubaza kwaye uvumele umphunga imizuzu emi-5, okanye kude kube kuphekwe. Ukutshintshela kwisitya, gubungela i-foil, kwaye ubeke eceleni.

3. Yongeza i-asparagus kwi-skillet efanayo kunye ne-2 tablespoons amanzi. Pheka, ungagqunywanga, imizuzu emi-3 ukuya kwemi-5, de ube luhlaza oqaqambileyo kwaye uthambile. Susa iziqu ezi-6, zibeke ecaleni ukuze zipholile, uze uzibophe kwaye uzifake efrijini kwisidlo sangoLwesihlanu.

4. Ngeli xesha, yiza ne-1/2 yeekomityi zamanzi kwindawo yokubilisa, emva koko unyakaze ityuwa kunye nomzala. Vala, susa ebushushwini, kwaye mayime imizuzu emi-5 ukuya kwezi-7 de kufakwe lonke ulwelo. Fluff ngefolokhwe, xuba i-mint, kunye nexesha lokungcamla ngetyuwa ukuba uyathanda.

5. Yahlula i-couscous, i-snapper, kunye nomxube wetswele ngokulinganayo phakathi kweepleyiti ezine. Gcoba intwana yelamuni phezu kwentlanzi kwaye usebenze nge-asparagus.

Amanqaku ezondlo ngokusebenza: Iikhalori ezingama-494, i-18g fat (3g egcwele), 40g carbs, 43g protein, 4g fiber, 74mg calcium, 3mg iron, 365mg sodium

LWESITHATHU: Iindebe zeLetisi zeMeditera ezineMint Yogurt yokunxiba

Ikhonza: 4

Ixesha lokulungiselela: Imizuzu eli-10

Ixesha lokupheka: Akukho nanye

Izithako:

I-1/2 indebe ye-nonfat ye-yoghurt yesiGrike

Ijusi ye-1/4 yelamuni

1 itispuni yomhlaba ikumin

Iipunipoli ezi-2 ezinqunqiweyo zetyeleba

I-1/2 encinci itswele ebomvu, ecoliweyo

I-1/2 ikhukhamba, i-peeled kunye ne-diced kwi-1/4-intshi

Ii-ounces ezi-6 (malunga ne-1 indebe) iitumato ze-cherry, isiqingatha

1/8 ithisipuni ye-cayenne pepper

1 pinch ityuwa ye-kosher

1 cofa ipepile emnyama entsha

Intloko enye ye-Bibb lettuce (8 amagqabi amakhulu)

Iikomityi ezi-2 zeembotyi ze-pinto kunye nequinoa (ukusuka kwisidlo sangokuhlwa sangoMvulo)

I-avokhado e-1, egxunyekwe kunye nesikwe ngobude ibe yimicu emincinci

Imikhombandlela:

1. Kwisitya esincinci, hlanganisa iyogathi, incindi yelamuni, ikumin kunye neminti; Bekela ecaleni.

2. Kwesinye isitya, hlanganisa itswele ebomvu, ikhukhamba kunye neetumato. Yongeza amacephe amabini e-yogurt yokunxiba, ipepile ye-cayenne, ityuwa, kunye nepepile kwaye uxhokonxe ukudibanisa; Bekela ecaleni.

3. Beka 2 amagqabi lettuce kwipleyiti nganye kwezine. Spoon 1/4 indebe yomxube wequinoa kwindawo nganye. Hlukanisa umxube wekhukhamba ngokulinganayo phezu kwamagqabi nangaphezulu kunye neengcezu ze-avocado. Khonza ngokunxiba okungaphezulu ecaleni.

Amanqaku ezondlo ngokusebenza: Iikhalori ezingama-272, amafutha ali-10g (1g agcweleyo), ii-37g carbs, 12g protein, 10g fiber, 118mg calcium, 4mg iron, 154mg sodium

LWESINE: Isaladi yesipinatshi esiqholiweyo kunye neKumin yenkukhu kunye neQuinoa

Ikhonza: 4

Ixesha lokulungiselela: 8 imizuzu

Ixesha lokupheka: Akukho nanye

Izithako:

Iipuniwe ezi-3 zeoyile yomnquma

1 icephe yebhalsam eviniga

1 icephe le-nonfat ye-yogurt yesiGrike

Iikomityi ezi-2 ezilungiselelwe iquinoa (ukususela kwisidlo sangoMvulo)

Iikomityi ezi-4 zosana amagqabi esipinatshi

I-1/2 encinci i-anyanisi ebomvu, isikiwe kancinci

I-4 i-cutlets yenkukhu ephekiweyo (ukusuka kwisidlo sangoMvulo), idayisiwe

I-1/4 ithisipuni yetyuwa ye-kosher

I-1/4 ithisipuni ipilisi emnyama emitsha

I-avokhado e-1, edityanisiweyo kunye nedayisi

I-6 radishes, inqunyulwe kancinci

Imikhombandlela:

1. Kwisitya esincinci, xuba ioli, iviniga, kunye neyogathi. Bekela ecaleni.

2. Kwisitya esiphakathi, hlanganisa iquinoa, isipinatshi, itswele, kunye nenkukhu. Phezulu ngokugqoka kunye nokuphosa ukugqoka. Ixesha kunye neetyuwa kunye nepepper, emva koko usonge kwi-avocado. Yingcamla kwaye wongeze ityuwa eninzi kunye nepepile ukuba uyathanda.

3. Ukwahlula isaladi ngokulinganayo phakathi kwamacwecwe amane kwaye uyihlobise ngeeradishes ezisikiweyo. Khonza ngokukhawuleza.

Amanqaku ezondlo ngokusebenza: Iikhalori ezingama-515, amafutha angama-26g (4g agcweleyo), ii-36g carbs, iiproteni ezingama-35g, ifayibha eyi-10g, i-100mg calcium, i-5mg yentsimbi, i-569mg sodium

NGOLWESIHLANU: I-Lemon-Asparagus Linguine kunye nesoseji yaseTurkey yaseTurkey

Ikhonza: 4

Ixesha lokulungiselela: Imizuzu eli-10

Ixesha lokupheka: Imizuzu eli-10

Izithako:

I-ounces ezi-8 ezi-ingqolowa yolwimi 1 icephe yeoyile ye-olive

Iigrafu ezi-2 zegalikhi, egayiweyo

Ijusi ye-1/2 lemon

1/2 ithisipuni ityuwa ye-kosher, kunye nokunye ukunambitha

Iziqu ezi-6 eziphekiweyo ze-asparagus (ukusuka kwisidlo sangoLwesibini), zinqumle zibe ngamaqhekeza angama-intshi eyi-1

Iipiliti ezili-1 ezisezantsi-sosiyane yase-Italiya isoseji

Ii-ounces ezi-6 zetamatisi zetsheri

Umpompo omnyama osemtsha

Imikhombandlela:

1. Yizisa imbiza enkulu yamanzi anetyuwa encinci ukuba ibilise. Yongeza i-linguine kwaye upheke imizuzu eyi-8 ukuya kwe-10 okanye kude kube yi-al dente. Gcina i-1/2 yekomityi yekomityi yamanzi, uze uhluthe i-noodle.

2. Buyisela ipasta embizeni kwaye uphose ioli yomnquma, igalikhi, ijusi yelamuni, 1/2 ithisipuni yetyuwa, kunye neasparagus; cima ubushushu.

3. Okwangoku, fudumeza i-skillet enkulu kwi-sausage ephakathi-phezulu kunye ne-brown kumacala onke. Yongeza amanzi e-pasta agciniweyo kwaye upheke imizuzu emi-5 okanye ude ungabikho pink. Susa i-sausage kwi-skillet kunye ne-slice kwi-1/2-intshi-intshi.

4. Dlulisa i-pasta kwi-skillet kwaye uphose ngeejusi ze-pan. Yongeza i-sausage esikiweyo kwi-skillet kunye neetumato. Ixesha lokunambitha ngepepper kwaye usebenze ngokukhawuleza.

Amanqaku ezondlo ngokusebenza: 434 calories, 17g fat (4g saturated), 46g carbs, 27g protein, 7g fiber, 13mg calcium, 4mg iron, 332mg sodium

Uphengululo lwe