1 - Sesame Snack
Chotukukachi mwamsanga ndi chimodzi mwa zokondedwa zanga zonse.
Sakanizani makapu 1/2 makapu osakaniza shuga, 3 oz. nkhuku yophika yopanda khungu komanso 1 tbsp. Chovala cha ginger chokhala ndi mafuta osachepa kwambiri mumphika wapakati. Lembani kuti muvale. (Makilogalamu 170, mafuta a 2.5g)
Langizo: Ngati simukutsutsana ndi mapeyala osakanizika, yesani izi: Ikani mu mbale yotetezeka ya microwave ndi 2 tbsp. madzi, ndi microwave kwa mphindi ziwiri, kapena mpaka pang'ono. Sakani madzi owonjezera, ndipo mulole ozizira, pafupi mphindi 15.
2 - Bowa Quesadilla
Amayi pafupi chakudya cha Mexico? Inu mumakonda ichi cheesy quesadilla. Ili ndi kukoma konse popanda mafuta onse a calories.
Bweretsani skillet wamkulu wotsekemera ndi kutsekemera kosakanikirana kupakati-kutentha kwakukulu. Cook ndi kusonkhezera 1 chikho finely akanadulidwa portabella bowa mpaka anafewa, pafupifupi 3 minutes. Tumizani ku mbale, ndipo yonjezerani mphete ziwiri za tchire la Laughing Light Creamy Swiss tchizi, kuwaphwanya iwo mu zidutswa. Sakanizani bwino. (Nyengo ndi adyo ufa ndi tsabola wakuda, ngati mukufuna.)
Ikani tortilla yapamwamba-yayikulu yamapiritsi (yomwe ili ndi pafupifupi makilogalamu 110 kapena osachepera) yanyumba; sungani theka limodzi ndi osakaniza bowa. Pindani theka lina, ndipo pewani mosamala kuti musindikize. Ngati nkofunika, skillet woyera. Piritsirani mobwerezabwereza ndi kubwereranso kufiira-kutentha kwakukulu. Cook quesadilla mpaka crispy, pafupi 2 minutes pambali. Tsekani mu wedges ndi kudya! (Makilogalamu 203, mafuta a 5.5g)
5 Njira Zomwe Mungakhalire ndi Thanzi Labwino la Mexican Food Fiesta
3 - Kuthamangitsira phwetekere Crisps
Tengani tsamba la avocase ku mlingo wotsatira ndi kuwonjezera kwa tomato wouma dzuwa.
Mu mbale yaing'ono, sakanizani 1 1/2 oz. msupa wa mashed (pafupi 3 tbsp.) ndi mzere uliwonse wa mchere, tsabola wakuda, ndi ufa wa adyo. (Kumbukirani, zokolola siziwerengedwa ngati chinthu chachikulu.)
Perekani kusakaniza pa zidutswa zazikulu zazikulu zazikulu zokhala ndi makilogalamu 80 kapena osachepera. Fukuta ndi 2 tbsp. chodulidwa ndi tomato wouma dzuwa. (Makilogalamu 254, mafuta a 7.5g)
Langizo: Ngati simungathe kupeza tomato wouma dzuwa m'thumba, tengani mtundu wodzaza mafuta. Kenaka, perekani ndi mapepala amapepala kuti mutenge mafuta ochulukirapo tomato ngati n'kotheka.
4 - Mabokosi Opangidwa ndi Pizza
Mukufunikira kukonza pizza? Kubwera kumene.
Sakanizani uvuni ku madigiri 375. Pukuta pepala lophika ndi kupopera osataya. Kumeneko 6 bowa wamapakati a baby bella (zimachotsedwa ndi kusungidwa) pa pepala, kumbali zonse kumbali. Kuphika mpaka mwachifundo, Mphindi 8-10.
Pakali pano, mu mbale yaing'ono, nyengo 2 tbsp. Katini wosweka tomato ndi adyo ufa, basil wouma, ndi anyezi ufa. Dulani bwinobwino theka la bowa zimayambira, ndipo yesani mu tomato. Finely kuwaza 1 chidutswa Mini Babybel Kuwala tchizi.
Chotsani chinyezi chochuluka kuchokera ku bowa. Sindikizani msuzi osakaniza pakati pa kapu ndikuwaza tchizi. Kuphika mpaka kutentha ndi tchizi zasungunuka, pafupi maminiti atatu. (Mafuta 87, mafuta a 3g)
6 Njira Zing'onozing'ono Zomwe Mungakwaniritsire Kufuna Kuphika Pizza
5 - Mitengo ya Melt
Ochepa mu makilogalamu ndi okoma.
Sakanizani uvuni ku madigiri 350. Ikani malo okwana 15 osungirako mazira (monga mtundu wa Atene) pa pepala lophika lopopedwa ndi utsi wosasunthika. Kuphika mpaka golide wofiirira, pafupi maminiti asanu. Lolani kuti muziziritsa.
Pakalipano, malo atatu a Caughy Cow Light Creamy Swiss tchizi mu tizilombo tosungira tizilombo toyambitsa matenda, ndi microwave kwa masekondi 30, kapena mpaka atachepa. Onetsetsani mpaka zosalala. Onjezerani 5 oz. Chitha cha albacore tuna (chonyamulidwa mumadzi, chatsanulidwa ndi kutayika) ndi kuthira mchere uliwonse ndi tsabola. Sakanizani bwino. Gawani kusakaniza pakati pa zipolopolo (pafupifupi 1/2 tbsp. Aliyense). (Zipolopolo zisanu: ma calories 143, mafuta 5g)
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!