Kulukhuni ukushaya isikhalazo senhlanganisela enomuncu nosawoti. Nazi izintandokazi zokuthola iresiphi ezincane zelorile ezincane ezine-calories.
PB & J Amaphrotheni Ama-Muffin
1 / 12th iresiphi (i-muffin engu-1): ama-khalori angu-110, i-1.5g fat (0.5g fat fat), i-233mg ye-sodium, i-18.5g carbs, i-fibre 3.5g, ishukela ka-6.5g, i-protein engu-8.5g
Khohlwa ama-sandwich we-PB & J ahlabayo. Lezi zinhlanzi zifanele! Uzoyithanda isisekelo se-peanut-buttery kanye nokumangala okumnandi phakathi.
- Hlangisa i-oven ukuya ku-375F. Khombisa i-cup-muffin pan engu-12 enezinsalela zokubhaka, noma uchithe nge-spray spray.
- Esikhathini esikhulu, hlanganisa u-3/4 indebe ufulawa ogcwele ukolweni, ufulawa we-coconut we-1/4 indebe, i-1/2 indebe ye- peanut butter , 1/2 indebe i-vanilla amaprotheni powder (nama-khalori angama-100 ngokukhonza), 2 wezipuni Truvia i-sweetener ye-calorie, i-1 isipuni yokupheka soda, i-1/2 isipuni yokupheka i-powder, ne-1/4 isipuni sikasawoti. Hlanganisa kahle.
- Esikhathini esikhulu-esikhulu, hlanganisa i-1 indebe ye-appleauce engenelusizo, i-yogurt ye-3/4 yamafutha ayi-fat yogurt ayi-fat, i-1/4 indebe (cishe i-2 emikhulu) amaqanda abamhlophe noma amaqanda angenawo amafutha angenamafutha, kanye ne-1/2 isipuni i-vanilla ekhishwe . Engeza amanzi 1 indebe bese ubhaqa kuze kube yunifomu. Engeza ingxube esitsheni esikhulu bese ugubha kuze kube yunifomu. (I-Batter izoba yinkimbinkimbi.)
- Gwebeza ama-strawberries omisiwe-1 omisiwe e-batter. Ngokwempela usakaze ngaphakathi kwe-muffin pan, futhi ubhebhethele izimpande. (Izinkomishi zizogcwala.)
- Bhaka kuze kube yilapho i-toothpick efakwe phakathi kwe-muffin iphuma ihlanzekile, imizuzu engu-20 kuya kwangu-22.
- Vumela ukupholisa ngokuphelele, cishe imizuzu engu-10 epanini nemaminithi angu-15 phandle.
- Ngomese noma isibambo esincane sopuni, phonsa indentation engu-1/2-inch-wide phakathi nendawo ye-muffin ngayinye, ukuma cishe ku-3 / 4ths endleleni. Engeza i-1/4 inkomishi isobhoji esincane esine-sugar egcinwe esikhwameni sepulasitiki esingahlelekile; susa umoya kanye nophawu. Snip off ekhoneni, futhi ngephutha pipe ingxube emigodini in the muffins.
I-Fruity Bacon Chicken Salad
Iresiphi yonke: ama-294 kilojoule, ama-8g amafutha (1.5g ahlala amanoni), i-658mg ye-sodium, i-23.5g carbs, i-fibre 5.5g, ishukela engu-15g, i-protein engu-35g
Bacon yenza konke kangcono! Ikakhulukazi uma ihlanganiswe ne-apple enhle kule saladi.
- Ngendwangu encane, gqoka 1/2 indebe ye-apula eqoshiwe (izintandokazi zami ziyiGala noma i-Fuji) ne-1 ithisipuni ilamula lemon.
- Ku-1-quart-mouth-mouth umlomo we-mason jar, hlanganisa i-vinaigrette yokugqoka i-tablespoons 2, 1/2 indebe ingxenye yamatamatisi othandekayo kanye nekhekhamba le-1/2 eqoshiwe. Phezulu nge-apula, ama-ounces ayisishiyagalombili aphekwe futhi aqoshiwe, okungasetshenziselwa i-bacon yangempela (okufana no-Oscar Mayer), kanye nezinkomishi ezingu-3 ezikhethiwe i-romaine ulethisi. Cover and refrigerate.
- Uma usulungele ukudla, unikeze imbiza ukugubha, bese ufaka ngaphakathi kwindebe enkulu-enkulu (noma udle ngqo embizeni)!
Ngiyakuthanda ukufaka ama saladi ami ngezithelo, kodwa yilezi zindlela eziningi kuphela engizijabulisa ngazo izithelo .
I-Upside-Down Strawberry Pretzel Pie
I-1/8 ye-pie: ama-kilojoule angu-117, ama-2g amafutha (1.5g ahlala amanoni), ama-sodium angu-83mg, i-26.5g carbs, i-fibre 3.5g, ishukela engu-10g, i-protein 3.5g
Le dessert yi-quintessential sweet 'n salty treat! Nge-crunch ethile ephonswe ngesilinganiso esihle.
- Sula ipani ye-9 "deep-dish pie" ene-spray spray.
- Ku-blender noma iprosesa yokudla, hlanganisa izipuni ezimbili zeTruvia ezingenayo i-sweetener ye-calorie, i-tablespoon cornstarch emibili, ama-envelopes amabili angama-gelatin angenakuthandwa, amakhophi amabili (ama-1 pint) angama-strawberries alayishiwe, namanzi ayi-3/4 indebe. Puree kuze kube bushelelezi.
- Dlulisa ingxube ebhodini lokungena. Beka ukushisa phezulu, futhi ulethe emathumba.
- Nciphisa ukushisa kuya phansi. Pheka uphazamise uze uqale ukweqa, cishe imizuzu emihlanu.
- Susa ekushiseni, futhi vumela ukupholisa imizuzu engu-10 kuya kwemi-15, uvuselela ngezikhathi ezithile.
- Engeza izindebe ezingu-6 (cishe ama-pints angu-3) ama-strawberries alayishiwe, bese uvuselela ukugqoka. Dlulisa ingxube epanini lepayipi. (Izobe igcwele kakhulu!) Vumela ukupholisa ngokuphelele, imizuzu engaphezulu kweyishumi kuya kwangu-15.
- I-refrigerate kuze kube yilapho iqine futhi icwebekile, okungenani amahora angu-4.
- Ngaphambi nje kokukhonza, ufafaze 1 indebe echotshoziwe izintambo ze-pretzel futhi phezulu nge-1 inkomishi yokukhanya yemvelo ehlutshiwe (njenge-Skinny Truwhip noma i-So Delicious Dairy Free CocoWhip! Light).
Uma uthanda amajikijolo, ungenza izindlela zokupheka ezengeziwe eziqukethe izithelo ezinezici!
Ama-poppers e-Maple Bacon Pancake
1 / 6th iresiphi (ama-poppers angu-4): ama-kilojoule angu-123, ama-3.5g amafutha (1g ahlala amanoni), i-372mg ye-sodium, i-carro 16.5g, i-fibre 1.5g, ishukela 0.5g, amaprotheni angu-5g
I-Bacon yayimnandi kangaka, kwakudingeka ngifake kabili! Kule nkathi, ihlanganiswe ne-sweet maple flavour.
- Hlangisa i-oven ukuya ku-350F. Sula i-pan-mini ye-24 ye-cup muffin ne-non-shock spray.
- Pheka izingcezu ezingu-3 zesikhungo se-center-cut noma se-turkey kuze kufike crispy, noma ku-skillet ngaphezu kokushisa okuphakathi noma epulini eliphephile le-microwave ku-microwave. (Bheka iphakheji lesikhathi sokupheka.)
- Esikhathini esikhulu, hlanganisa u-1/2 indebe ufulawa ogcwele-ukolweni, 1/2 indebe yonke ufulawa-intambo, amaphakethe angu-3 ayi-ikhalori sweetener (njengoTruvia), i-1 isipuni yokupheka i-powder, i-1/4 ithisipuni i-baking soda, 1/4 isipuni sinamoni, kanye 1/4 isipuni usawoti.
- Esikhathini esiphezulu se-microwave-ephephile, i-microwave 2 wezipuni (ibhotela eboshiwe) Engeza indebe ye-3/4 engakusihlwa i-vanilla almond, engamakhophi angu-1/4 (cishe ama-2 amakhulu) amaqanda abamhlophe (noma amaqanda amaqanda angenamafutha), 1 1/2 amathisipuni ama-vanilla akhiphe, ne-isipuni 1. ukukhishwa kwebalazwe. Hlanganisa kuze kube bushelelezi futhi ufanane.
- Engeza ingxube esitsheni esiphakathi esitsheni esikhulu. Hlanganisa kuze kufane nomfaniswano.
- Ngokufanayo usakaze i-batter ezindebe ze-muffin pan, futhi ubambelele phezulu eziqongweni.
- Chop noma ubhekeni bhakede, bese ufafaza phezu kwe-batter. Cindezela kancane 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!