Pamene nyengo imakhala yofunda, nkhuku imakhala yotentha. N'zomvetsa chisoni kuti madyerero ophwanyidwa bwino, ma slase okoma, ndi mchere wochuluka amakhala olemera kwambiri kuposa momwe mungafunire. Ndimayi Lisa Lillien, ndipo ndili ndi maphikidwe atatu omwe inu ndi phwando lanu mudzapita mtedza! Palibe amene angadziwe kuti ali otsika kwambiri, ndipo mumapulumuka BBQ yanu popanda kuphwanya kalori yanu ya banki.
1 - Wangwiro mbatata Saladi
1 / 10th chikho (pafupifupi 3/4 chikho): makilogalamu 118, 5g mafuta onse (0.5g sat fat), 411mg sodium, 13g carb, 2.5g fiber, shuga 4.5g, mapuloteni 5g
Aliyense amakonda saladi ya mbatata, koma kutumikira kwa pafupifupi spud saladi ali ndi makilogalamu pafupifupi 300 ndi magalamu 20 a mafuta! Khalani mmbuyo shuga mwa kukwapula mpaka kusinthanitsa kosangalatsa. Kolifulawa ndi chophimba changa chobisika.
1. Peel 10 ounces (pafupifupi 2 ang'onoang'ono) mbatata yoyera, kudula zidutswa 1/2-inch, ndi malo mu mbale yayikulu yotetezera tizilombo toyambitsa matenda. Onjezerani makapu 6 a caulifulawa akanadulidwa ndi 1/2 chikho chikho. Phimbani ndi microwave kwa mphindi zisanu ndi chimodzi. Onetsetsani, kubwezeretsanso kachilomboka, ndi ma microwave kwa mphindi 4, kapena mpaka mchifundo. Mukakonzeratu bwino, kanizani madzi owonjezera.
2. Sinthani makapu awiri a kolifulawa yophika yekha (osati mbatata) kwa blender kapena purosesa wa chakudya. Onjezerani 3/4 chikho cha mayonesi, 1/2 chikho chosafuta mafuta Chigamu cha yogurt, masupuni a supuni 2 Divion mpiru, 1/2 supuni ya supuni ya adyo, 1/2 supuni ya supuni ya anyezi, ufa wa 1/2 supuni mchere, ndi supuni 1 ya madzi. Kusakaniza / kukonza mpaka yosalala ndi yunifolomu.
3. Onjezani kusakaniza ku mbale yaikulu ndikugwedeza kuti muvale. Onjezerani zotsatirazi: Oyera azungu ophika, 1 chikho chodulidwa, 1/2 chikho chodyerapo udzu winawake, supuni 2 zophika vinyo wosakaniza, supuni 2 yophika, ndi supuni 2 zokometsetsedwa ndi parsley. Sakanizani bwino.
4. Refrigerate mpaka chilled, osachepera ola limodzi. Ngati mukufuna, pamwamba ndi parsley.
2 - Msuzi wa nkhuku wotchedwa Chinese
1 / 5th recipe (1 1/2 makapu): makilogalamu 195, 3g mafuta onse (0,5g sat fat), 595mg sodium, 21g carb, 4.5g fiber, 12.5g shuga, mapuloteni 22.5g
Saladi yotsitsimutsa ndizo zomwe mphika wophika kunja ukufunikira. Aliyense amakonda nkhuku yabwino ya nkhuku ya ku China, ndipo izi sizidzakhumudwitsa! Ndikupangitsani kulenga pa saladi wamba .
1. Mu mbale yaikulu, pangani thumba la 16 la broccoli cole slaw, 8 ounce akhoza kuthira ndi sliced madzi chestnuts, 1 chikho anaphimba ndi akanadulidwa mandarin malalanje zigawo mwa madzi (kapena kapena madzi ochepa), 1 chikho akanadulidwa mbuzi zamphongo, ndi ma ola 12 ophika ndi odulidwa opanda chifuwa. Sakanizani bwino.
2. Pamwamba ndi kapu ya 3/4 kapu ya mafuta onunkhira (monga mtundu wa Newman's Own). Ndichoncho! Nthawi yokapula pawotchi ya dzuwa ndikugwilitsa phwando.
3 - Frowberries yofiira, yoyera, ndi yabuluu
1 / 5th Chinsinsi (2 choyika zinthu zowonongeka): 29 makilogalamu, 0,5g mafuta onse (0.5g sat sat), 17mg sodium, 5g carb, 1g fiber, shuga wa 3g, 1.5g mapuloteni
Izi ndizochepa kwambiri! Wokonda dziko, wokongola, ndi wowonongeka mwangwiro! Ndipo popeza iwo ali otsika kwambiri, mukhoza kudya mulu. Mukhoza kufuna kawiri kapena katatu kapepala, chifukwa ndi zabwino.
1. Kagawani tsinde limathera 10 strawberries lalikulu, pafupifupi masentimita 1/2 pansi pa tsinde, kutsegula kutsegula mabulosi onse. Gwiritsani ntchito supuni yaing'ono kuti muchotse pafupi theka la thupi mkati mwa mabulosi onse, kulola malo odzaza.
2. Dulani wochepa thupi kagawo pansi pa sitiroberi, kotero zipatso zimakhala pansi.
3. Mu mbale yaing'ono, onetsetsani chikho cha 1/4 chikho / mafuta ochepa kwambiri a ricotta tchizi, phukusi 1 opanda calorie sweetener (ngati Truvia), ndi 1/8 supuni ya supuni ya vanilla kuchotsa. Sakanizani mpaka yunifolomu.
4. Msuzi wa ricotta wa supuni pansi pa thumba la pulasitiki; Pewani nsonga ya ngodya kuti mupange dzenje, ndipo finyani chisakanizocho mu strawberries.
5. Yesetsani 3 blueberries mu kudzaza sitiroberi. Bweretsani ku BBQ yanu, ndipo muzitamanda kwambiri. Sangalalani ndi phwando losangalatsa la chilimwe.
Ndipo chifukwa cha maphikidwe opanda zopanda chilungamo, chakudya chimapezekanso, nsonga zamakono, ndi zina zambiri, lowani kwaulere maimelo tsiku ndi tsiku pa njala-girl.com !