1 - Sesame Snack Snack
Lokhu okudla okusheshayo kungenye yezintandokazi zami zesikhathi sonke.
Hlanganisa izinkomishi eziyi-1/2 izinhlanzi ezinezinhlanzi eziyisihlanu zeshukela, i-oz 3 oz. ibele lesikhumba eliphekwe futhi eliqoshiwe, ne-1 tbsp. I-fat-fat sesame ginger yokugqoka esitsheni esiphakathi. Toss ukuze ugqoke. (Ama-kilojoule ayi-170, ama-2.5g fat)
Ithiphu: Uma ungewona fan of peas eluhlaza eluhlaza, zama lokhu: Faka endaweni yokupheka microwave ephephile nge-2 tbsp. amanzi, ne-microwave imizuzu emibili, noma kuze kube lula. Hlanganisa uketshezi oluningi, futhi vumela ukupholisa, cishe imizuzu engu-15.
2 - i-mushroom quesadilla
Mad mayelana nokudla kwaseMexico? Uzoyithanda le cheesy quesadilla. Unalo lonke ukunambitheka ngaphandle kwawo wonke ama-calories amafutha.
Letha i-skillet enkulu ehlongozwayo nge-sprayless spray kuya ekushiseni okuphakathi. Pheka uphinde uvuselele indebe 1 ephathekayo ephathekayo yamakhowe kuze kube yilapho ithintwa, cishe imizuzu emithathu. Dlulisela esitsheni, bese ufaka ama-wedges amabili we-Laughing Cow Light Creamy Swiss ushizi, uwaphula zibe yizicucu. Hlanganisa ngokuphelele. (Isikhathi nge-garlic powder no-pepper omnyama, uma uthanda.)
Beka i-tortilla ephezulu ephakathi nendawo enkulu (enezingqimba ezingaba ngu-110 noma ngaphansi); usakaze ingxenye eyodwa ngomxube we-mushroom-ushizi. Gweba ingxenye enye, bese ucindezela ngobumnene ukuze uqinisekise. Uma kudingeka, i-skillet ehlanzekile. Phinda usule futhi ubuyele ekushiseni okuphakathi. I-Cook quesadilla kuze kufike crispy, cishe imizuzu emibili ngakunye. Faka kancane emadakeni bese udla! (Ama-calories angu-203, ama-5.5g)
Izinyathelo Ezinhlanu Zokudla E-Health Mexican Food Fiesta
3 - I-avocado Utamatisi Crisps
Thatha i-avocado kuya ezingeni elilandelayo ngokufaka utamatisi omiswe ilangeni.
Ngesitsha esincane, hlanganisa i-1 1/2 oz. i-avocado egciniwe (cishe u-3 tbsp.) ene-dash ngayinye kasawoti, i-pepper emnyama, ne-garlic powder. (Khumbula, ukusikhipha isikhathi akulona njengesithako esiyinhloko.)
Hlanganisa ingxube kuma-crackers amabili ama-crispers amakhulu anama-khalori angu-80 noma ngaphansi ngamunye. Fafaza nge-2 tbsp. utamatisi omisiwe welanga oqoshiwe. (Amakholori angu-254, amafutha angu-7.5g)
Ithiphu: Uma ungeke ukwazi ukuthola utamatisi omiswe ilanga esikhwameni, thola uhlobo olugcwele amafutha. Khona-ke, gwema ngamathawula wephepha ukuze uthole amafutha amaningi kunotamatisi ngangokunokwenzeka.
4 - Amakhomikhali aphethwe yiPizza
Udinga ukulungiswa kwe-pizza? Iza ngqo.
Hlangisa i-oven emazingeni angu-375. Sula ishidi lokubhaka nge-spray spray. Beka amakhowe amancane ayisithupha esiphakathi amabhande (izitshalo zisusiwe futhi zigcinwe) kushidi, izinhlangothi ezihlangene phansi. Bhaka kuze kube yithenda, 8-10 amaminithi.
Okwamanje, esitsheni esincane, inkathi yesi-2 tbsp. utamatisi ochotshoziwe ekheniwe nge-garlic powder, basil omisiwe, no-anyanisi powder. Fakela kancane isigamu samakhowe amakhowe, bese ugoqa utamatisi. Hamba kahle u-1 piece Mini Babybel Light cheese.
Blot away umswakama ngokweqile kusuka mushroom caps. Ngokufanayo usakaze ingxube ye-sauce phakathi kwama-caps bese ufafaza ushizi oqoshiwe. Bhaka kuze kube yilapho ushisa futhi ushizi uqubukile, cishe imizuzu emithathu. (87 kilojoule, 3g fat)
6 Izindlela Zase-Carb Eziphansi Zokugcwala I-Pizza Craving
5 - Ama-Tuna Melt Bites
Iphansi kancane kilojoule futhi enandi.
Hlangisa ihhavini kuya kuma-degrees angu-350. Faka izindawo ezingu-15 zama-shelllo ama-frolo ama-frozen (afana ne-Athene) ebhodini elibhaka elifakwe nge-spray spray. Bhaka kuze kube nsundu yegolide, cishe imizuzu emihlanu. Vumela ukupholisa.
Phakathi naleso sikhathi, faka ama-3 wedges we-Laughing Cow Light Creamy ushizi waseSwitzerland esitsheni esiphephile se-microwave, ne-microwave ngamasekhondi angu-30, noma kuze kube lula. Faka kuze kube bushelelezi. Engeza i-5-oz. ingaba i-albacore tuna (ihlanganiswe emanzini, idliwe futhi ivuliwe) futhi idonshe usawoti nopele ngamunye. Hlanganisa kahle. Hlanganisa ingxube phakathi kwamagobolondo (cishe 1/2 tbsp. Ngayinye). (Amaqabunga ama-5: ama-kilojoule angu-143, amafutha angu-5g)
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!