Uma isimo sezulu sifudumele, i-grill ngokuvamile ishisa. Ngokudabukisayo, izigqoko zokudla ezinamafutha, izigqila ezinomuncu, kanye nama-dessert aphelile ngokuvamile ziphakeme ngama-calories kunokuba ungathanda ukuba zibe. Ngingumzali onenhlanhla uLisa Lillien, futhi nginokupheka ezintathu ukuthi wena kanye neqembu lakho lepals lizohamba ngamantongomane! Akekho oyoke azi ukuthi aphansi kwamakhalori, futhi uzosinda ku-BBQ yakho ngaphandle kokuphula ibhange lakho lekhalori.
1 - I-Perfect Potato isaladi
I-recipe ye-1/10 ye-recipe (cishe i-3/4 indebe): ama-khalori angu-118, ama-5g amafutha (amafutha angu-0.5g), i-sodium engu-411mg, i-13g carbs, i-fibre 2.5g, ishukela ye-4.5g, i-protein engu-5g
Wonke umuntu uyathanda isaladi yamazambane, kodwa ukukhonza okwejwayelekile kwesikhala se-salad esinezikali eziyi-300 kanye nama-gramu angu-20 amafutha! Yiba hero hero ngokushaya up lokhu kushintsha okunethezeka. Ukholifulawa isithako sami semfihlo.
1. Faka amazambane amhlophe ama-ounces ama-10 (ama-2-3 amazambane amhlophe), uthathe izingcezu ezingu-1/2-intshi, futhi ubeke endaweni enkulu yokupheka microwave. Engeza izinkomishi ezingu-6 zekholifulawa oqoshiwe kanye namanzi angu-1/2 indebe. Cover kanye microwave imizuzu engu-6. Gcoba, ukumboza kabusha, nama-microwave amaminithi angu-4, noma kuze kube ngethenda. Once cool ngokwanele ukusingatha, drain amanzi amaningi.
2. Dlulisa izinkomishi ezimbili zekholifulawa okuphekwe kuphela (akukho amazambane) ku-blender noma inqubo yokudla. Faka imayonnaise ye-3/4 yekhamera yokukhanya, 1/2 indebe ye-fat-free plain Yagurt yesiGreki, amashukela amabili we-dijon lwesinaphi, i-1/2 isipuni le-garlic powder, 1/2 ithisipuni u-anyanisi powder, 1/2 ithisipuni usawoti, no-1 isipuni samanzi. Ukuhlanganiswa / inqubo kuze kube bushelelezi futhi ifane.
3. Faka ingxube esitsheni esikhulu bese ugubungela ukugqoka. Engeza okulandelayo: 6 abamhlophe abilisiwe amaqanda amaqanda, 1 inkomishi anyanisi oqoshiwe, 1/2 inkomishi eqoshiwe eqoshiwe, u-2 wezipuni ovinjiwe uviniga, izipuni ezimbili eziphekiwe, kanye namapuni wezipuni amabili aqoshiwe. Hlanganisa kahle.
4. Isiqandisisi kuze kube yilapho kukhishwa, okungenani ihora elilodwa. Uma uthanda, phezulu nge-parsley.
2 - I-Chinese Chicken Salad ehlulekayo
1 / 5th iresiphi (izindebe eziyi-1/2): ama-kilojoule angu-195, ama-3g amafutha (inani lama-0.5g), ama-sodium angu-595mg, ama-carb angu-21g, ama-fibre angu-4.5g, amashukela ayi-12.5g, amaprotheni angu-22.5g
Isaladi eliqabulayo yilokho okupheka i-cookout yangaphandle. Wonke umuntu uthanda isaladi enhle yenkukhu yaseShayina, futhi lokhu ngeke kudumale! I- twist yokudala kwisaladi ejwayelekile .
1. Esikhathini esikhulu, hlanganisa isikhwama se-ounce esingama-16 we-broccoli cole slaw, i-o-ounce engamatshumi ayisishiyagalolunye nambili we-chestnuts namanzi alayishiwe, 1 indebe igwetshiwe futhi iqotshiwe ngamakhemikhali e-mandarin orange agcwele i-juice (noma isiraphu elula), 1 indebe eqoshiwe ama-scallions, nama-ounces angu-12 ephekwe futhi eqoshiwe angenalo isikhumba senkukhu esingenamzimba. Hlanganisa kahle.
2. Phezulu nge-3/4 indebe ye-fat-fat sesame-ginger yokugqoka (njengohlobo lukaNewman's Own). Yilokho kuphela! Isikhathi sokubamba esikrinini esithile selanga bese ushaya iqembu.
3 - ama-strawberries aqoshiwe, abomvu, amhlophe, nama-Blueberry
1 / 5th iresiphi (ama-strawberry ama-2 agcwele): ama-khalori angu-29, ama-0.5g we-fat (0.5g amanoni), i-sodium engu-17mg, i-5g carbs, i-1g fiber, i-sugar 3g, i-1.5g amaprotheni
Lezi yizona ezincane kakhulu! Ukuthanda izwe, elihle, futhi elihle kakhulu! Futhi njengoba bephansi kakhulu kilojoule, ungadla iqembu. Ungase ufune ukuphinda kabili noma kathathu le recipe, ngoba lokho kuhle.
1. Hlanganisa i-stem iqede ama-strawberries ayi-10 amakhulu, cishe i-1/2 intshi ngaphansi kwe-stem, eveza ukuvula emabhukwini ngamunye. Sebenzisa i-spoon encane ukususa cishe isigamu senyama ngaphakathi kwebheki ngayinye, okuvumela igumbi lokugcwalisa.
Sika ucezu omncane phansi kwe-sitrobheli ngayinye, ngakho amajikijolo ahlala phansi.
3. Esigodini esincane, hlanganisa i-1/4 indebe yokukhanya / i-ricotta ephansi yamafutha, iphakethe eli-1 alikho-ikhalori (njengeTruvia), ne-1/8 isipuni i-vanilla ekhishwe. Hlanganisa kuze kufane nomfaniswano.
4. Ingxube ye-ricotta ye-spoon ibe engxenyeni ephansi yesigxobo seplastiki; khumula iphoyinti laleli kona ukuze wakhe umgodi omncane, bese ufaka ingxube kwi-strawberries.
5. Cindezela ama-blueberries angu-3 ekugcwaliseni i-strawberry ngayinye. Letha ku-BBQ yakho, futhi usebenzise izindumiso eziningi. Jabulela nge-cocktail ejabulisayo ehlobo.
Futhi ngenxa yokupheka okungaphezulu kwecala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke ku-hungry-girl.com !