Zakudya zopatsa thanzi sizikufunika kuti azikhala ndi zakudya zowonjezera kapena ola limodzi mu khitchini. Gwirani mkaka wa khofi ndipo muzisangalala ndi nthawi yopuma yogawanika kuchokera ku microwave. Ndili Mzimayi Lisa Lillien, ndipo apa pali zakudya zitatu zomwe ndimazikonda m'mawa.
1 - Denver Omelette mu Mug
Pewani kukhala wangwiro pa omeletteyi-lolani microwave akuchiteni ntchito! Wosakanizidwa ndi Denver ambiri, koma ndikulonjezani kuti mudzakondabebe. Onjezerani chidutswa cha supse yachitsamba chonse cha mafinya ndi lalanje kwa vitamini C, ndipo muli ndi chakudya cham'mawa chokoma bwino kwambiri.
1. Pulitsani makasitomala otetezeka a tizilombo towoneka ndi tizilombo toyambitsa matenda. Microwave 1/4 chikho chodulidwa wobiriwira bell tsabola ndi supuni 2 odulidwa anyezi kwa mphindi 1, kapena mpaka atachepetsedwa.
2. Chotsani chinyezi chowonjezera. Onjezerani chikho cha 1/2 (pafupifupi 4 akulu) azungu azungu kapena mazira opanda madzi opanda dzira, ndi kusonkhezera. Microwave kwa mphindi imodzi.
3. Onetsetsani 1 peresenti (pafupifupi magawo awiri) 97 peresenti yokwana 98 peresenti ya 98% yopanda mafuta komanso supuni 2 zosakaniza mafuta opanda cheddar.
4. Mayikirowevu kwa mphindi imodzi, kapena mpaka mpaka.
Zosakaniza zonse: 122 makilogalamu, 0,75g mafuta onse (<0,5g anakhala mafuta), 702mg sodium, 6g carbs, 0.5g fiber, 2.5g shuga, 21.5g mapuloteni
Mukusowa kuti mukhale ndi makogi ena a dzira? Pezani kulenga ndi zakudya zambiri za microwave! HG Special ndizokonda kwambiri.
2 - Kutentha-ndi-Blueberries Muffin mu Mug
Muffin pans ndi zamatsenga ( mukhoza kuzigwiritsa ntchito pazinthu zambiri ), koma nanga bwanji nthawi yomwe mumangofuna muffin imodzi, osati khumi ndi awiri? Yankho lake: Mufini mu mugugomo. Zimakhala bwino ndi azungu a azungu omwe ali olimbika kumbali.
Nthano ya Gulu: Yang'anani zipatso za mazira ndi shuga wowonjezera. Chokha chokhacho chiyenera kukhala blueberries okha!
1. Pulitsani makasitomala otetezeka a tizilombo towoneka ndi tizilombo toyambitsa matenda. Onjetsani supuni 2 zonse ufa wa tirigu, supuni imodzi yosakaniza zonse, mapaketi atatu osakhala ndi calorie sweetener, 1/4 supuni ya supuni kuphika, 1/8 supuni ya sinamoni, ndi 1/8 supuni ya supuni mchere. Sakanizani bwino.
2. Onjezerani supuni 2 zosakaniza mkaka wa amondi wosapaka, supuni 2 (azungu 1) azungu kapena mazira osapsa mafuta, supuni imodzi yosapangidwira, ndi 1/2 supuni ya supuni ya vanilla. Muziganiza mpaka yunifolomu.
3. Pewani pang'onopang'ono mu 1/4 chikho cha blueberries (chatsopano kapena thawed kuchokera m'mazira ndi chatsanulidwa). Microwave kwa mphindi 2 1/2, kapena mpaka mpaka.
4. Nthawi yomweyo pitani mpeni pamphepete kuti muthe kusiyanitsa keke mu mugugomo. Gwiritsani mthunzi mugolo kuti mumasule muffin, ndi mbale, kumbali ya kumanja.
5. Mulole ozizira kwathunthu, pafupi mphindi 25. (Khwerero ili ndiloyenera kuti likhale labwino kwambiri.)
Njira yonse: makilogalamu 148, 1g mafuta onse (0g anakhala mafuta), 488mg sodium, 28g carbs, 3.5g fiber, 5.5g shuga, 6.5g mapuloteni
3 - Mapu a Saminoni Mapiko a French mu Mug
Chotsani griddle! (Ndani ali ndi nthawi yoyeretsa chinthucho? Ikani mapepala angapo a turkey nyama kapena nyama-yodula nyama yankhumba mu microwave kwa matsenga maple-nyama yankhumba chakudya cham'mawa! Ndikuganiza kuti nyama yankhumba imayamba bwino kwambiri mu microwave kusiyana ndi yomwe imakhala mu skillet.
1. Pulitsani makasitomala otetezeka a tizilombo towoneka ndi tizilombo toyambitsa matenda. Onjezerani chikho cha 1/4 (pafupifupi 2 lalikulu) azungu azungu kapena mazira osapsa mafuta, ma supuni 2 osatulutsa mkaka wa amondi, ma pulogalamu 1 osalora calorie, tizilombo toyambitsa mapira, 1/2 supuni ya sinamoni, ndi mchere .
2. Dulani zidutswa ziwiri kuunikira mkate mu zidutswa ziwiri. Onjezerani zidutswa za mkate mu mugugomo, ndipo mwapang'onopang'ono mutengeke kuti muvale.
3. Mayikirowevu kwa mphindi imodzi.
4. Sungani bwino. Microwave kwa masekondi 45, kapena mpaka mpaka.
Zosakaniza zonse: 145 makilogalamu, 1.5g mafuta onse (0g anakhala mafuta), 482mg sodium, 21g carbs, 5.5g fiber, 2.5g shuga, 12g mapuloteni
Mukufuna kukoma kokoma kwambiri? Pangani mapepala ena a ku France , kuphatikizapo maphikidwe ena atatu kuti mupange ndi ana anu!
Kuti mupeze zakudya zambiri zopanda chilakolako, maphikidwe, ndondomeko zamalangizo, ndi zina zambiri, lembani maimelo a maulendo tsiku ndi tsiku pa njala-girl.com!