Yenza ukudla ngaphandle kokuvula isitofu
Ubani onesikhathi-noma ngisho nesifiso-ukuma phezu kwesitofu esishisayo? Phakamisa lezi zidakamizwa eziphathekayo, ezingapheki nhlobo! Ukudla okuphambili akukaze kube mnandi kakhulu. Nazi ezine zezintandokazi zami zokupheka ezingasithandwa kanye nezitsha zokudla kwasekuseni. (I-FYI: Amaprotheni aphekwe ngaphambili ayisindisa ukuphila!)
Isaladi yamaGreki ku-Jar
Lesi sidlo sokupheka singcono kakhulu ukwenza ngaphambi kwesikhathi. Gcwalisa umugqa wezimbiza ze-mason uphinde uwafake efrijini, bese uthatha omunye ukuhamba ekuseni. Izimbiza zeMason zingumngani ophephile kakhulu wokudla -Yingakho ! Ukudla akudingeki kube nzima!
1. Emgodini womswakama omkhulu womlomo we-quart-size, hlanganisa nezipuni ezimbili zokugqoka iwayini elibomvu i-vinaigrette yokugqoka, i-1/2 indebe ikhukhamba eqoshiwe, utamatisi oqoshiwe we-1/2, no-2 wezipuni oqoshiwe anyanisi obomvu.
2. I-Top with ama-ounces aphekwe futhi anqunywe ngamathumba angenasikhumba, ama-2 wezipuni ezincishisiwe-fat fat crese, 1 isipuni esisodwa se-kalamata noma ama-olives omnyama, kanye nezinkomishi ezimbili 1/2 ze-lettuce eqoshiwe. Cover and refrigerate.
3. Lapho usulungele ukudla, unike imbiza ukugubha, futhi flip okuqukethwe esitsheni esikhulu-esikhulu (noma udle ngqo embizeni)!
Iresiphi yonke: ama-calories angama-286, ama-10.5g amafutha (2g ahlala amanoni), i-800mg ye-sodium, i-carg 15g, i-4g fiber, ishukela engu-7.5g, i-protein engu-35g
Isisindo se-Thai esithakazelisayo No-Cook Stir-Fry
Thatha i-"fry" ngaphandle kwe-stirry-gazinga ngesithako somlingo: i-broccoli coleslaw! Kuyinto esikhundleni esihle sokusila nge-crunch epholile. Ngaphezu kwalokho, kuyisinqamuleli se- veggie esindisa isikhathi sokupheka!
Ukubhekwa ngesinkwa se-peanut yohlobo lwe-Thai futhi kuhlanganiswe nezithako ezihlwabusayo, kuyisidlo sokugcina samaminithi! (Confession: Ngezinye izikhathi ngidla ama-servings amabili ngesikhathi esisodwa.)
1. Hlanganisa ngokuphelele 1/4 indebe ephansi yamafutha e-peanut isaladi yokugqoka noma i-sauce, izipuni ezimbili eziphekiwe irayisi, ne-1/2 isipuni elibomvu pepper.
2. Esikhathini esikhulu, hlanganisa isikhwama esisodwa se-12-ounce (cishe izinkomishi ezingu-4) i-broccoli cole slaw, ama-ounces ayisishiyagalolunye ephekwe futhi aqoshiwe angenasikhumba, ama-2 izinkomishi ze-sugar snap (ikhefu), ne-1/4 indebe ye-cilantro eqoshiwe.
3. Faka ingxube ye-sauce esitsheni esikhulu bese uphonsa ukuze ugqoke. Ukumboza kanye nefriji kuze kube yilapho kukhishwa, okungenani imizuzu engu-15.
1 / 4th iresiphi (cishe izinkomishi eziyi-1/2): ama-kilojoule angu-165, ama-3g amafutha (inani lama-0.5g), i-sodium engu-440mg, i-14g carbs, i-4g fiber, ishukela ayi-7g, i-protein engu-22g
Isaladi seTuna elimnandi
I-salad ye-tuna ivame ukugcwala ama-mayo amafutha-kodwa hhayi le nguqulo ekhanyisiwe! Ukugqwala ngesithelo, isaladi egcwele amaprotheni.
1. Emgodini ophakathi ne-lid, hlanganisa isikhwama se-2.6-ounce esikhwameni i-albacore tuna emanzini, i-1/4 indebe eqoshiwe, ikhefu le-1/4 ingxenye yamagilebhisi abomvu abomvu, ikhekhe le-1/4 indebe eqoshiwe, i-cups 2 wezipuni ezinomsoco omisiwe, kanye no-1 1/2 wezipuni zokukhanyisa imayonnaise. Hlanganisa kahle.
2. Ngaphambi nje kokudla, izingulube ezine eziphezulu ze-lettuce ne-tuna mix. Uma uthanda, shayela nge-vinaigrette ekhanyayo ebhalsamu.
I-recipe yonke: ama-calories angu-275, ama-8g amafutha (1g ahlale amanoni), i-477mg ye-sodium, i-33g carbs, i-fibre 6g, ushukela we-22.5g, i-protein engu-21g
I-Bean Ebomvu Ebomnandi Ne-Avovocado Turkey Ukugoqa
Shintsha ama-carby omhlophe ama-tortillas aphezulu. Ungakwazi ukuhlanganisa izithako ezingaphezulu ze-yummy ngaphakathi kokugoqa ngokuphambene nesihlabathi.
1. Gcwalisa ngokuphelele izipuni ezingu-3 ezitsheni ezinamakhanda omuncu (ukhishwa futhi uhlanza). Engeza i-ounce elilodwa (ngamapuni wezipuni ezingaba ngu-2) i-avocado egcotshweyo kanye nedash of sauce eshisayo (noma ngaphezulu ukunambitha). Hlanganisa kahle.
2. Esigodini esincane, cosha i-1/4 indebe ehlanganiswe ne-coleslaw mix ne-1 ithisipuni i-juice juice.
3. Faka i-tortilla ye-fiber ephezulu-fiber ephakeme (amakholori angu-110 noma ngaphansi) epuleti. Sakaza ingxube ye-bean-avocado phakathi nendawo. I-Top nama-ounces amabili (cishe ama-4 tincetu) eqoshiwe eyancishisiwe-amaphesenti angu-97 e-sodium kuya ku-98% we-turkey, ama-lemon-coleslaw ingxube, nama-2 wezipuni ezitokisi oqoshiwe.
4. Fold ezinhlangothini ze-tortilla bese uqinisa ngokuqinile ukugcwalisa.
Iresiphi yonke: ama-calories angu-258, ama-7.5g amafutha (1g ahlale amanoni), i-775mg ye-sodium, i-35.5g carbs, i-fibre 10.5g, ishukela le-3.5g, i-protein engu-21g
Ibhonasi: Zama 5 kulula, unga-upheke ukudla kwasekuseni !
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!