Isikole siphuma ehlobo! Lokhu kusho ilanga, kumnandi, nezingane ekhaya emini! Uma ubheka imisebenzi ethile ongayenza ne-kiddos, ubheke okungaphezulu kwekhishi lakho. Nazi izindlela zokupheka ezine ezijabulisayo zokwenza futhi okumnandi ukudla.
I-Rockin 'Rainbow I-Cheese ephuziwe
Iresiphi yonke: amakholori angu-270, ama-13g amafutha (ama-6.5g ahlala amanoni), i-733mg ye-sodium, i-21.5g carbs, i-5g fiber, ishukela ye-4.5g, i-protein engu-19.5g
Izingane zakho zizothola ukukhipha kulokhu okumibalabala kuthatha ushizi osikiwe we-gooey.
I-FYI: Ungase ufune ukubeka amathawula wephepha kanye nokusebenzisa iglavu uma usebenza nokubala kokudla. Futhi uma ukhetha zonke izithako zemvelo, hlola uMcCormick Umbala kusuka ku-Nature Food Colors.
- Esikhathini esincane, hlanganisa ikhekhe elingu-1/4 le-half-skim le-mozzarella ushizi, ama-3 wezipuni ezikhanyayo / i-fat ricotta ushizi, ama-1 1/2 amathisipuni agayiwe i-Parmesan ushizi, i-1/8 isipuni le-garlic powder, ne-dash ngayinye usawoti nomnyama upelepele. Hlanganisa kahle.
- Ngokufanayo usakaze ingxube yoshizi zibe izitsha ezintathu ezincane. Engeza ukwehla kwebala le-neon lokudla okuluhlaza okwesibhakabhaka esitsheni sokuqala, bese uvuselela kuze kube yunifomu. (Engeza elinye ukudonsa ngombala ocebile). Phinda ngokudonsa umbala wokudla okwesibhakabhaka we-neon kanye nokwehla kokubala kokudla okubomvu kwe-neon ezitsheni ezimbili ezisele, ukunika ingxube eluhlaza, ingxube eluhlaza okwesibhakabhaka, kanye nengxube enombala obomvu.
- Beka ucezu olulodwa lwesinkwa esilula. Vala i-1/3 yesiqeshana ngenhlanganisela eluhlaza, 1/3 ngxube eluhlaza okwesibhakabhaka, ne-1/3 eyisele ngenhlanganisela eluhlaza.
- Phezulu ngesigaba sesibili sesinkwa esilula. Spread phezulu sandwich nge-1 ithisipuni ekhanyisiwe ibhotela (noma ukubhebhetheka kwesibhakabhaka).
- Letha i-skillet ehlongozwayo nge-sprayless spray kuya ekushiseni okuphakathi. Ngokucophelela wabeka isangweji esikhwameni se-skillet, esinezintambo eziphansi.
- Spread phezulu nge 1 ithisipuni yebhotela elikhanyisiwe (noma ukusabalala kwebhola elikhanyayo).
- Pheka kuze kube yilapho isinkwa sinesihenqo segolide futhi ushizi usuqhakazile, cishe imizuzu emibili ngakunye, uhamba ngokucophelela.
Kudla ukudla!
Ama-Nuggets we-French Toast
I-recipe yonke: ama-calories angu-197, ama-5g amafutha (1g ahlale amanoni), i-402mg ye-sodium, i-25g carbs, i-2g fiber, ishukela le-3.5g, i-protein ayi-11.5g
I-hot dog inja yokudla kwasekuseni ingathola i-chuckle ebantwaneni bakho, kodwa lokhu kuphezu kwesinkwa saseFrance kuhle kakhulu ukuthi bayokucela ukuba uphinde uyenze!
- Ngesitsha esikhulu, hlanganisa indebe ye-1/4 (cishe i-2 emikhulu) amaqanda abamhlophe nge 1/4 ithisipuni i-vanilla ekhishwayo kanye nedashoni. I-egg substitute yamaqanda engenamanzi angasetshenziswa.
- Hlukanisa bun bunja obukhulu obujwayelekile obuyishumi (cishe ngamakhilomitha angu-130) ngesigamu. Sika isigamu ngasinye ububanzi sibe yizicucu ezingu-4, ushiye ngama-8 "ama-nuggets."
- Izindwangu zengubo ezinhlangothini ngamaqanda amaqanda. Letha i-skillet efotshiwe nge-non-shock spray kuya ekushiseni okuphakathi. Engeza amabhasipuni amabili ibhotela elikhanyayo (noma ukusakazwa kwe-buttery ehlutshiwe) bese uvumele ukuthi igube phansi.
- Amapulangwe wokupheka, ukuqhuma ngezikhathi ezithile, kuze kube nsundu yegolide nxazonke, imizuzu emi-3 kuya kwemi-4.
Asikho isikhathi sokupheka kwasekuseni? Zama ukupheka ukudla okusawoti !
Izibhungane eBhodini
I-recipe yonke: ama-calorie angu-183, ama-2g we-fat (1g ahlale amanoni), i-183mg ye-sodium, i-40g carbs, i-5g fiber, i-sugars ayi-31.5g, i-protein ye-3g
Ngalokhu kumnandi uthathe izintuthwane kugijimi, ungenza ukusika bese uvumela izingane ukuba zihlangane.
Uma unokudla okukhethile ezandleni zakho, lokhu kudla okuyisicaba kungase kubenze bajabulele izithelo ezintsha.
- Sika i-apula ephakathi-enkulu ibe ngu-12 isigamu senyanga.
- Spread wedge of The Laughing Cow Light Creamy Swiss Cheese ohlangothini olulodwa lwesigaba ngasinye se-apula.
- Phezu kwesinye seqe esiphundu ngamaminithi amabili omvini.
Yilokho kuphela! I-snack elula izingane zakho zingaziqhenya ngokuthi zenze zona. Noma zama enye yezindlela zokupheka ezithela izithelo ngiphakamise isandla sami!
I-Chocolate Chip Pancake Poppers
1 / 6th iresiphi (ama-poppers angu-4): ama-calories angu-130, amafutha ayi-3.5g amafutha (1.5g ahlala amanoni), i-300mg ye-sodium, i-19.5g carbs, i-2g fiber, i-sugar 3g, i-protein 3.5g
Lokhu kunambitheka njengama-pancake wendabuko, kodwa akudingi ukuphoqa noma ukusika noma yini (okusho ukuthi umsebenzi omncane kubazali!).
Kunokuxuba okuningi okudingekayo, "umsebenzi" ophelele wabapheki bakho abasha.
- Hlangisa ihhavini kuya kuma-degrees angu-350. Sula i-pan-mini ye-24 ye-cup muffin ne-non-shock spray.
- Esikhathini esikhulu, hlanganisa u-1/2 indebe kafulawa ogcwele-ukolweni, 1/2 indebe yonke ufulawa-intambo, amaphakethe amathathu akukho-ikhalori sweetener (njengoTruvia), ithisipuni elilodwa lokupheka, i-1/4 isipuni baking soda, 1/4 isipuni sinamoni, kanye 1/4 isipuni usawoti. Hlanganisa kahle.
- Esikhathini esiphezulu se-microwave-ephephile, i-microwave 2 wezipuni (ibhotela eboshiwe)
- Engeza izindebe ezingu-3/4 ezingenayo i-vanilla i-almond amakhemikhali angenayo, 1/4 indebe (cishe ama-2 amakhulu) amaqanda abamhlophe, nama-2 1/2 amathisipuni i-vanilla ekhishwa ebhodini elincintisiwe. (Zizwa ukhululekile ukusebenzisa i-egg-free substitute egg esikhundleni samaqanda abamhlophe.) Hlanganisa kuze kube bushelelezi nobunifomu.
- Engeza ingxube esitsheni esiphakathi esitsheni esikhulu. Hlanganisa kuze kufane nomfaniswano.
- Ngokufanayo usakaze i-batter ezinkomishi ze-muffin pan, futhi ubheke phansi iziqongqo.
- Fafaza nge-2 wezipuni ezincane ezinomsoco we-ushokoledi ushukela, bese ucindezela kalula ukunamathela.
- Bhaka kuze kube yilapho i-toothpick efakwe phakathi kwe-popper iphuma ihlanzekile, imizuzu engu-10 kuya kwangu-12.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!