1 - Mayi Mphepete / Mayi Mmodzi Wosangalatsa + Ng'ombe Yododometsa Kuwala Kwambiri Ku Switzerland
AKA The Classic Mug
Chifukwa chake ndi zabwino: Ngati ndinu munthu amene akuti, "Ndilibe nthawi yoti ndidye chakudya cham'mawa," chophimba ichi chochepa kwambiri cha dzira ndi cha inu. Zimatengera mphindi zitatu kuti zikwapule, ndipo simusowa ngakhale skillet. Sindinayambepo tsiku lopanda kusintha kwadongosolo la nyenyezi zonsezi.
Momwe-Kuti: Pulitsirani makina otetezeka a microwave kapena mbale yayikulu yopanda utsi. Onjezerani mazira azungu 3/4 a azungu kapena mazira opanda madzi opanda dzira, ndi microwave kwa mphindi imodzi ndi theka. Sakanizani mumphepete mwa Caughing Cow Light Creamy Swiss tchizi, mukuphwasula mu zidutswa. Microwave kwa mphindi imodzi, kapena mpaka mpaka. Muziganiza musanadye. (Maola 125, mafuta a 1.5g)
2 - Lean Ground Turkey + Msuzi anyezi / Kusakaniza
AKA Anyezi Bwino Burgers
Chifukwa chake ndi zabwino: Ngati mukuyang'ana mapuloteni odzaza mapuloteni popanda vuto (kapena mafuta ochuluka), izi ndizoyenera. Zimapanga ma burgers asanu, kotero ndi zabwino kwa usiku wa banja, BBQ, kapena chakudya chamadzulo chamlungu sabata. Ndimakonda kukulunga mndandanda m'masamba a letesi kapena kukhala ndi masentimita 100 a calories.
Momwe-Kwa: Mu mbale yayikulu, sakanizani 1 1/4 lb. yaiwisi yowonda (Turkey) (7% mafuta kapena ochepa) ndi 1 oz. Paketi ya supu ya anyezi / kusakaniza. Momwemo zimapangidwira mu 5 patties. Bweretsani phula lopaka phala lopopera ndi kutsekemera kosakanikirana kupakatikati-kutentha kwakukulu. Olemba grills pafupifupi 6 minutes pambali, mpaka ataphika. (1 / 5th recipe, 1 patty: 180 calories, mafuta 8g)
Zakudya-Abwenzi Odyera: Mfundo Zowonjezera & Zambiri
3 - Strawberries + Kuchepetsa - Fata Fat Cheese
Maluwa a Strawberries a AKA a Feta
Chifukwa chake ndizobwino: Kaya mukulakalaka mchere kapena wokoma, mapepala otsekemera oterewa adzakwaniritsa.
Momwe-Kuti: Pewani tsinde limathera 10 lalikulu strawberries, pafupifupi 1/3 inchi, kotero pali kutsegula kochepa mu mabulosi aliyense. Ngati ndi kotheka, gwiritsani ntchito kachipangizo kakang'ono kuti musatsegule. Ngakhale kudzaza zipatso ndi 1/4 chikho kuchepetsedwa-mafuta crumbled feta tchizi, kuswa zidutswa mu zidutswa zing'onozing'ono ngati kuli kofunikira. (Mafuta okwana 123, mafuta olemera 4.5g)
Guide Yowonjezera Yogurt Yotsogolera kwa Dieters
4 - Ntchentche Zowonongeka Kwambiri-Zowonongeka
AKA De-Pudged Nkhumba mu Balakete
Chifukwa chake ndizobwino: Nguruwe nthawi zonse mu bulangeti zodzala ndi mafuta ndi mafuta. Izi zosavuta kuzikongoletsa ndizolakwa, koma palibe amene angaganize.
Kodi-Kuti: Yambani ndi mafuta 8 opanda mafuta (kapena mafuta opanda mafuta), aliyense ali ndi makilogalamu 40 mpaka 45 - adulani aliyense mu magawo 4 ofanana. Lembani phukusi la mtanda wa Pillsbury Reduced Fat Crescent roll mu firiji yowonongeka bwino. Imodzi pa nthawi, yambani kapena yekani katatu iliyonse pang'ono kuti mupange kansalu kakang'ono. Dulani chidutswa chilichonse cha mtanda muzitsulo zinayi zamtali, zopapatiza. Kuyambira kumunsi kwa katatuwa, pukutani chidutswa chimodzi cha galu chowotcha muyeso iliyonse mpaka katatu katatu kuzungulira pakati. Ikani nkhumba zophimba pa pepala lalikulu lopanda kuphika. Bwerezani ndi zotsalira zotsalira. Mudzakhala ndi nkhumba 32 mu bulangeti. Kuphika pa madigiri 375 mpaka mtanda umawoneka wofiira ndi wofiira, pafupi maminiti khumi ndi awiri. (1 / 8th recipe, 4 zidutswa: 134 makilogalamu, mafuta 5g)
5 - Dzungu Wakampini + Mdyerekezi wa Chakudya Chophika
AKA Yum Yum Brownie Muffins
Chifukwa chake ndizobwino: Madzimadzi awiriwa amawononga chilakolako cha chokoleti, ndi ma calories oposa 200 pop. Nkhumba imathetsa kufunika kwa mafuta monga mafuta, batala, kapena mazira. Musamangogwira mwatchutchutchu wodzaza, womwe uli pamwamba kwambiri mu mafuta ndi mafuta.
Momwe Mungayendetsere: Lembani kapu ya 12 ya muffin poto ndi zojambula zojambula kapu kapena kupopera mankhwala opanda pake. Mu mbale yayikulu, sakanizani bokosi limodzi lofiirira la Diabolosi (Mix 15.25 - 18.25 oz) ndi 15 oz-oz. Mphungu yoyera ingakhale yophweka komanso yunifolomu. (Batter adzakhala wandiweyani.) Gawani batter mu muffin pan. Kuphika pa digrii 400 mpaka chophimba chakumwa chomwe chimayikidwa mkatikati mwa mufini chimachokera kwambiri mwatsopano, pafupi mphindi 20. (Makilogalamu 181, mafuta 3.5g)
Zakudya Zapamwamba-Njira Zabwino Zokuthira Kukhumba Chokoleti
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!