1 - Bowa Wosungunula Msuzi
Nayi njira yabwino yothetsera vuto lanu. Yesani nkhukuyi yophika kwambiri yodzaza ndi tchizi.
Chopula zimayambira 12 zoweta za baby bella bowa. Ikani malo ophika bowa pa pepala lophika lopopedwa ndi zitsulo zosasunthika, mbali zotsalira pansi. Kuphika pa madigiri 375 mpaka wachifundo, 12 - 14 mphindi.
Pakalipano, bweretsani skillet sprayed ndi osasunthira kutsitsi kwa sing'anga kutentha. Kuphika ndi kusonkhetsa kudulidwa zimayambira, 1/4 chikho chodula anyezi, ndi 1/4 tsp. odulidwa adyo mpaka pang'ono pang'ono, pafupifupi maminiti atatu. Tumizani ku chidebe chamkati, ndipo chitani chouma. Onjezerani 2.6-oz. thumba la albacore tuna mu madzi, mphete ya Laughing Cow Light Creamy Swiss tchizi, 1 tbsp. Dijonnaise, ndi 1 tbsp. zokoma zokoma (zowonongeka). Onetsetsani mpaka mutasakanikirana bwino.
Dulani chinyezi kuchokera ku bowa, ndipo mudzaze ndi tins osakaniza. Kuphika mpaka kudzazidwa kutentha, pafupi maminiti 8. Pamwamba pa bowa limodzi ndi gawo limodzi la magawo awiri a mkaka wa mazira a ku America. (Ndizo magawo atatu okwana kwathunthu.) Kuphika mpaka kusungunuka, pafupi mphindi imodzi. (Bowa 3: ma calories 94, mafuta a 3g)
Pewani-Yambani Kutaya Kwako Kulemera mu 6 Njira Zosavuta
2 - 2-Cheese Taquitos
Yopambanitsa Kuwonjezera pa chiwonetsero cha Mexico. Simusowa kukatenga bokosi kuchokera ku gawo lafriji kachiwiri.
Malo asanu ndi atatu a mazira a chimanga a chimanga pakati pa 2 ma tepi amapepala otupa. Mayikirowevu kwa mphindi imodzi, kapena mpaka kutenthedwa ndi kuphulika. Phulani chitoliro chimodzi ndi theka lache la Laughing Cow Light Creamy Swiss tchizi; ikani 1 tbsp. shredded mafuta opanda cheddar tchizi. Lembani mwatayira mu chubu, ndipo kanizani pa pepala lophika lopopera ndi kupopera kosalekeza, kumbali yowongoka. (Otetezeka ndi mankhwala opaka mano ngati akufunikira.) Bwerezani ndi zotsala zotsala. Kuphika pa madigiri 375 mpaka crispy, 14-16 mphindi. (2 taquitos: makilogalamu 158, mafuta a ma 3g)
3 - Zikopa za mbatata za ku Italy
Ngati simunayesere zikopa za mbatata za pizza, mumakhala ndi mankhwala.
Pierce awiri oz-oz. kuphika mbatata kangapo ndi mphanda. Microwave kwa mphindi 3 1/2. Mbatata, ndi microwave wina 3/2 mphindi, kapena mpaka zofewa. Lembani nthawi yayitali, ndipo pang'onopang'ono mutulutseni zamkati, mutasiya pafupifupi masentimita 1/4 mkati mwa khungu.
Tseko zophika pa madigiri 375 mpaka crispy, 12-15 mphindi. Pamwamba ndi 1/3 chikho cha mafuta ochepa marinara ndi 1/4 tsp. adyo ufa. Kokani timitengo tiwiri tingwe tchizi mu tchire, ndipo tizingodula; onkhetsani zikopa. Kuphika mpaka tchizi wasungunuka, pafupi maminiti asanu. (Zikopa ziwiri: 186 makilogalamu, mafuta 3.5g)
Mmene Mungapangire Macaroni & Tchizi Zambiri
4 - Mitengo Yambiri ya Tchizi
Kodi nyama yamtunduwu imakhala yodzaza ndi tchizi? Inu muli nazo izo.
Bweretsani skillet wamkulu wotsekemera ndi kutsekemera kosakanikirana kupakati-kutentha kwakukulu. Onjezerani makapu 1 1/2 iliyonse anyezi odulidwa ndi bowa. Cook ndi kusonkhezera mpaka kuchepa, mphindi 5-7. Tumizani ku mbale yayikulu, ndipo yaniyani youma. Onjezani 1 1/2 lbs. nkhumba zamphongo (4 peresenti mafuta ocheperapo), 3/4 chikho cha azungu kapena azitsamba zopanda mafuta, chikho cha 3/4 chophika mwamsanga, 1/2 kapu ya ketchup, 2 tsp. chodulidwa adyo, 1/2 tsp. mchere, ndi 1/4 tsp. tsabola wakuda. Sakanizani bwino.
Gawani osakaniza mu kapu ya 12 ya muffin poto yomwe imaphatikizidwa ndi utsi wosasunthika. Dulani chingwe chaching'ono chachitatu cha tchizi muzing'ono 4. Sakanizani chidutswa chimodzi mkatikati mwa chikho chilichonse, ndipo muyike mkati mwa chisakanizo cha nyama. Kuphika pa madigiri 350 mpaka molimba komanso ndi mbali zofiirira, mphindi 20-25. (1 mini mkate: 137 calories, mafuta 3.5g)
Zomwe Muyenera Kuchita Pamene Mudya: Zopambana & Zoipa Kwambiri Zosankha za Dieters
5 - Mapepala a Letesi a Cheesy
Pano pali nsomba yowonjezera kwambiri. Izi zimapanga zokometsera zazikulu; Ndi zophweka komanso zokoma.
Sakanizani ndi 2.6-oz. thumba la tuna a albacore woyera mu madzi ndi khola limodzi Kukhota Kwambiri Kuwala Kwambiri Kwambiri ku Switzerland; Sakanizani mpaka yunifolomu. Onjezani 2 tbsp. tsabola wofiira wofiira ndi 1 tbsp. anyezi wofiira wofiira. Letesi yapamwamba yokhala ndi masamba atatu ndi tomato imodzi iliyonse. Gwiritsani ntchito kusakaniza nsomba pakati pa masamba. (Makilogalamu 149, mafuta 3.5g)
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!