Isimo sezulu sihle, ilanga likhanya ... Umsindo uthanda isikhathi sepikiniki kimi! Ukudla i-fresco kuyamnandi, kodwa kudingeka uqiniseke ukuthi izitsha ozilethayo zifanelekile. Nazi izindlela zokupheka ezine eziphephile ezinsukwini ezishisayo.
1 - I-Zucchini-I-Chinese Isikhukhu isaladi Isaladi
1/2 yeresiphi (cishe izinkomishi ezimbili): ama-kilojoule angu-230, ama-6g amafutha (amafutha angu-0.5g), ama-sodium angu-476mg, i-21.5g carbs, i-4g fiber, amashukela ayi-13g, amaprotheni angu-23.5g
Uthando lwami lwama-noodle we-zucchini alupheli. Ziyashintshashintsha i-pasta ephansi yekhalenda ephansi! Ukubamba ukuthi umlenzeli (ungenza izinto eziningi kangaka !) Futhi ake senze isaladi.
1. Phula isifuba sezinkukhu esingenalutho esingenalutho olungama-6-ounce esingama-intshi ayi-1/2-intshi. Isizini nge-dash ngayinye kasawoti kanye nomnyama omnyama.
2. Thatha i-skillet ehlongozwayo nge-spray spray kuya emlilweni ophakathi. Pheka inkukhu cishe emaminithi amane ngakunye, kuze kube yilapho uphekwe.
3. Ukusebenzisa i-slicer yemifino evuthayo (njenge-Veggetti), uthathe i-pound 1 (cishe 2 ephakathi) i-zucchini ibe ngama-noodle afana ne-spaghetti. (Uma ungenayo i-veggie slicer ye-spiral, i-peel zucchini ibe yimichilo emihle kakhulu, i-zucchini ejikelezayo ngemva komgqomo ngamunye.) Cishe ubheke ama-noodle amfisha.
4. Faka ama-noodle e-zucchini esitsheni esikhulu. Chop inkukhu, bese ufaka esitsheni. Engeza i-1/4 indebe yokugqoka ye-sesame ye-fat-fat fat (njenge-Newman's Own Sesame Ginger Dressing), bese uphonsa ukugqoka.
5. Gcoba i-1/2 indebe yokugcoba kanye namakhekhe angcolile amakhekhe, amakhempi angu-1/4 agcobe futhi aqoshiwe izingxenye ze-mandarin orange (ngaphambilini zigcwele ijusi), ne-1/4 indebe yamakhekheji aqoshiwe. Ukumboza kanye nefriji kuze kube yilapho kukhishwa, okungenani imizuzu engu-15.
6. Phezulu nge-1/4 esisodwa (isipuni esine-1) ama-almond aqoshiwe.
2 - Isaladi se-Sassy Melon
1 / 4th iresiphi (cishe izinkomishi eziyi-1/3): ama-khalori angu-91, ama-0.25g amafutha (0g ahlala amanoni), i-sodium engu-30mg, i-22g carbs, i-2g fiber, ishukela engu-17g, i-protein 2.5g
Khuluma ngokuqabula! Zama izithelo ezinamanzi ezixubene ne-vanilla-lime-ikhave yogurt. Ama-picnic akho azofuna iresiphi, nemizuzwana.
1. Ku-blender noma iprosesa yokudla, hlanganisa i-1/2 indebe ye-vanilla yogurt engenamafutha, ama-2 amathisipuni i-lime juice, ne-1/4 indebe ye-seedless (noma i-seeded). Hlanganisa kuze kube bushelelezi.
2. Esikhathini esikhulu, hlanganisa izinkomishi eziyi-1/2 eziqoshiwe ze-cantaloupe, izinkomishi eziyi-1/2 eziphekiwe ikhukhamba, i-1 inkomishi eqoshiwe, ne-1 3/4 indebe encane (noma i-seeded). Engeza ingxube ye-yogurt, bese uphonsa ukuze ugqoke.
Ukuthatha ipikiniki yomuntu siqu? (Isikhathi esisodwa singakwazi ukuphumula kakhulu!) Paka isaladi le-mason-jar .
3 - I-Fruity Cheese Skewers
I-1/2 ye-iresiphi (ama-skewers amabili): ama-calories angu-109, ama-4.5g amafutha (ama-fat sat amafutha), ama-241mg we-sodium, ama-8.5g, ama-fibre angu-0.5g, amashukela ayi-7g, amaprotheni angu-9,5g
Mema leli qembu lephupho ku-picnic yakho. Kulula ukwenza, futhi i-combo flavour isendaweni! Ngezinye izikhathi, ukudla okulula okukhulu kudinga izithako ezimbalwa kakhulu .
1. Sika izingcezu ezingu-3 ze-Mini Babybel Light cheeses zibe ngamadaka amane ngamunye.
2. Nquma ikhava engenambewu (noma imbewu) enam cubes ayisithupha-intshi (cishe izinkomishi eziyi-1/2).
3. Bamba i-skewer bese ufaka izintambo ezilandelayo: 1 i-watermelon cube, i-1 cheese wedge, 1 i-watermelon cube, i-1 cheese wedge, 1 i-watermelon cube, i-1 shizi wedge, 1 i-watermelon cube.
4. Phinda nge-skewers ezintathu ngaphezulu!
4 - Pico de Gallo eTropical
1 / 8th iresiphi (cishe i-1/4 indebe): ama-khalori angu-25, ama-0g amafutha (0g ahlala amanoni), ama-sodium angu-108mg, ama-5.5g, i-1g fiber, isishukela esingu-2g, i-1g amaprotheni
Ingabe ikhona isikhathi lapho ama-chips ne-dip dip engeyona impendulo? Ngosuku olufudumeleyo, le salsa-ephefumulelwe chunky salsa indlela yokuhamba!
1. Esikhathini esikude se-container sealable, hlanganisa i-1/2 indebe eqoshiwe, i-1/2 indebe igwetshiwe futhi ihlanjwe ubhontshisi omnyama okheniwe, i-1/3 indebe ehlwanyelwe kanye no-utamatisi oqoshiwe, 1/4 indebe eqoshiwe anyanisi obomvu, 1/4 inkomishi eqoshiwe i-pepper elibomvu, isipuni esingu-1 esiphundu kanye ne-pepper jalapeño eqoshiwe, isipuni esisodwa se-cilantro, i-1 isipuni i-lime juice, 1/4 ithisipuni usawoti, 1/8 isipuni emnyama, kanye ne-1/8 isipuni emhlabathini.
2. Hlanganisa kuze kube yunifomu.
3. Seal and refrigerate kuze kube sekupheleni ukusebenzisa.
Jabulela lapho! Futhi khumbula ukuhlala u-hydrated; kuyindlela eyodwa kuphela yokuthola usuku oluphilile !
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!