1 - Overnight Oatmeal Parfait
Ichi ndi chakudya chamadzulo chodzaza ndi chakumwera popanda kuyembekezera kwa nthawi yayitali pa sitolo ya khofi.
Mu chophimba chamkati, kuphatikizapo ophika 1/2 kapu ya okale, 1/2 chikho chosakoma ndi mkaka wa amondi, 1 kapu ya sweetener, ndi 1/4 tsp. sinamoni. Sakanizani bwino, kuphimba, ndi refrigerate kwa maola 8, mpaka oats ali ofewa ndipo atenga madzi ambiri.
Onetsani oatmeal. M'kati mwa galasi, gawo limodzi la magawo asanu a oatmeal, theka la 5.3-oz. chophimba chosafuta mafuta a yogaluki, ndi 1/3 chikho chopangidwa ndi strawberries. Bwerezani ndi otsala oatmeal ndi yogurt, kenaka kenaka 1/3 chikho chinachepetsedwa ndi strawberries. (Makilogalamu 322, mafuta olemera 4.5g)
Mmene Mungapangire Oatmeal Kukula
2 - Cheesy BBQ Chicken Roll-Ups
Ndimakonda kuthira nkhuku pachifuwa ndi zokonzera zokoma ndikuzigudubuza musanaphike. Zikuwoneka zokongola, koma ndi zophweka kwambiri.
Sakanizani uvuni ku madigiri 350. Chotsani kapu 3/4 mutenge broccoli cole slaw. Microwave kwa mphindi ziwiri, kapena mpaka kuchepa. Sakanizani ndi 2 wedges Mbalame Yododometsa Kuwala Kokongola Swiss tchizi.
Pound awiri-oz-5. nsalu zopanda khungu zopanda khungu zopanda khungu mpaka kukula kwa 1/2-inch. Nyengo ndi 1/8 tsp. supuni ya anyezi, 1/8 tsp. mchere, ndi 2 dashes tsabola wakuda. Ngakhale kugawikana pakati pa cutlets. Sungani zitsulo zonsezi, ndipo mutetezeke ndi mankhwala opangira mano. Lembani poto lophimbidwa ndi zojambulazo.
Chotsani zojambulazo, ndi supuni yoyenera 1 tbsp. Msuzi wa BBQ (maola 45 kapena osachepera pa 2-tbsp akutumikira) pa chidutswa chilichonse. Kuphika mpaka kuphika, pafupi mphindi 15. (1/2 chophika = mafuta okwana 223, mafuta 3.5g)
Langizo: Kutumikira ndi zina zowonjezera broccoli slaw kuponyedwa ndi zambiri BBQ msuzi.
3 - Dunkin 'Duo Yokometsera Tchizi
Mbalame yotchuka ya "tomato supu" n "tchizi tchizi" abambo amapanga makeover yowola mafuta.
Pewani kagawo kakang'ono ka mkate wofewa ndi chidutswa cha mafuta ochepetsedwa ku America tchizi, ndikuwaza ndi akanadulidwa Mini Babybel Kuwala tchizi. Pamwamba ndi chidutswa china cha mkate, ndi kufalitsa chidutswa chapamwamba ndi 1 tsp. Buluu wakukwapulidwa kapena ubweya wonyezimira umafalikira.
Bweretsani skillet kutsanulira ndi kutsekemera kosakanikirana kupakati-kutentha kwakukulu. Ikani sandwich mu skillet, buttered side pansi. Kufalitsa pamwamba ndi 1 tsp ina. batala. Kuphika mpaka mkate usasunkhike bwino ndipo tchizi zasungunuka, pafupi mphindi ziwiri kumbali, ndikuwombera mosamala.
Chophika cha microwave 1/2 chikho chochepa-sodium chokaka tomato supu (mafuta 4 kapena ochepa pa chikho) kwa mphindi imodzi, kapena mpaka kutentha. Sakaniketi sangwe mu timitengo 4, ndipo tithandizani ndi supu kuti tigwiritse ntchito! (Mafuta okwana 282, mafuta 11.5g)
Buku labwino la Sandwich Guide
4 - Shrimp 'n Slaw Marinara
Tikuyembekeza kuti muli ndi njala, chifukwa chophimba ichi chimapereka ntchito yaikulu.
Bweretsani skillet kutsanulira ndi kutsekemera kosakanikirana kupakati-kutentha kwakukulu. Onjezerani makapu 4 a broccoli ndi 1/2 chikho madzi. Phimbani ndi kuphika kwa mphindi khumi, kapena mpaka mutachepetse. Tsegulani ndipo, ngati kuli kofunika, kuphika ndi kuyambitsa mpaka madzi asungunuka, mphindi 2-3. Onjezerani 1/2 chikho cha mafuta otchedwa marinara msuzi ndi 4 oz. okonzeka kudya-shrimp. Cook ndi kusonkhezera mpaka kutentha ndi kusakaniza bwino, pafupi maminiti awiri. Nyengo kuti mulawe ndi adyo ufa, anyezi a ufa, ndi tsabola wofiira. (Mafuta okwana 289, mafuta a 3g)
Mmene Mungagwiritsire Ntchito Mphamvu Zanu Zambiri Ndi Zogula
5 - Chokoma 'n Cheesy Apple Chiwombankhanga
Izi zowonongeka zowonongeka zidzathetsa njala m'masekondi apakati.
Sakanizani uvuni ku madigiri 375. Ikani mapepala apamwamba (kapena osakaniza zazikulu) ndi makilogalamu 110 kapena osachepera pa pepala lophika lopopedwa ndi utsi wosasunthika. Kufalitsa ndi 2 wedges ya Caugh Laughing Light Creamy Swiss tchizi. Pamwamba ndi kapu 3/4 mwapang'onopang'ono Fuji apulo, ndi kuwaza ndi 1/4 chikho chopangidwa ndi gawo la mozzarella tchizi. Kuphika mpaka tchizi wasungunuka ndipo phokoso lakhala losalala, laling'ono la 10-12.
Pakalipano, onjezerani 3 tbsp. viniga wa basamu ku mphika wawung'ono wosasunthika, ndi kubweretsa kwa chithupsa pa sing'anga-kutentha kwambiri. Pezani kuti muyimire. Kulimbikitsa kawirikawiri, kuphika mpaka utakhuthala ndikupitirira pafupifupi 1 tbsp., Pafupi 2 minutes. Limbani pang'onopang'ono, pagawo, ndi kusangalala. (Makilogalamu 336, mafuta 10g)
Zotsatira za Zamasamba Zodyera Zakudya Zochuluka
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!