1 - Overnight Oatmeal Parfait
Lena isidlo sasekuseni esikhulu sokuhamba nokuhamba ngaphandle kokulinda isikhathi eside esitolo sekhofi.
Esikhathini esiphezulu, hlanganisa i-1/2 indebe edala, i-1/2 indebe engavuthiwe i-vanilla i-almond amakhemikhali, 1 ayikho ikhalori i-sweetener ipakethe, ne-1/4 tsp. isinamoni. Hlanganisa kahle, ukumboza, kanye neqrijini okungenani amahora angu-8, kuze kube yiziqu zama-oats ezithambile futhi zithatha kakhulu uketshezi.
Hlanganisa i-oatmeal. Eklasini elide, ingqimba yesigamu se-oatmeal, isigamu se-5.3-oz. i-vanilla yegrikhi yamaGreki ne-1/3 indebe elinezinwele. Phinda nge-oatmeal ne-yogurt esele, ulandelwe enye i-1/3 indebe ye-strawberry. (Amakholori angu-322, amafutha angu-4.5g)
Indlela Yokwenza Ukudla Oatmeal
2 - I-Cheesy BBQ Yokudla Kwezinkukhu
Ngiyakuthanda ukuncelisa isifuba sezinkukhu ngezingxube ezinomsoco futhi ngiguqule ngaphambi kokupheka. Kubonakala sengathi kufisa, kodwa kulula kakhulu.
Hlangisa ihhavini kuya kuma-degrees angu-350. Cishe uthathe indebe ye-3/4 igqoke u-broccoli cole slaw. I-microwave imizuzu emibili, noma kuze kube lula. Hlanganisa ne-2 wedges I-laughing Cow Light Creamy ushizi waseSwitzerland.
Pound amabili-5 oz. izinhlanzi ezingenalutho ezingenalutho ezingenalutho ezingenakunqamuki ezinama-intshi angu-1/2-intshi. Isizini nge 1/8 tsp. i-anyanisi powder, 1/8 tsp. usawoti, kanye no- Ngokwehlukana ukwahlukanisa ukuhlambalaza phakathi kwezinsika. Hlanganisa ngamunye phezu kwengxube ye-slaw, futhi uvikeleke ngama-toothpicks. Bhaka epanini elifakwe emaphoyiseni elifakwe emaphoyiseni elifakwe ngamapulangwe ngamaminithi angu-20.
Susa isikhombisi, ne-spoon ngokulinganayo 1 tbsp. I-BBQ sauce (ama-calories angu-45 noma ngaphansi kwe-2-tbsp. Ekhonza) ngaphezu kwesiqeshana ngasinye. Bhaka uze uphekwe, cishe imizuzu engu-15. (1/2 iresiphi = amakholori angu-223, amafutha ayi-3.5g)
Ithiphu: Khonza nge-slacco eyengeziwe eyisikebhe eshicilelwe nge-BBQ eyengeziwe.
3 - I-Dunkin 'Duo e-Grilled Cheese
Isidakamizwa esidumile esithi "isobho se-tomato" n "ushizi" sithola u-Ushintsho olungcono lwe-fat.
Phakamisa isinkwa esiluhlaza ngesinxeba samafutha amancishisiwe aseMelika, bese ufafaza ushizi we Mini Minibel Light oqoshiwe. Phezulu ngesinye isiqephu sesinkwa, bese usakaza uhlamvu oluphezulu nge-1 tsp. ibhotela eliboshiwe noma ubhedu obukhanyayo basakazeka.
Letha i-skillet efotshiwe nge-non-shock spray kuya ekushiseni okuphakathi. Beka isangweji esikhwameni se-skillet, esihlaselwe phansi. Spread phezulu nge-1 tsp. ibhotela. Pheka kuze kube yilapho isinkwa singashubeki futhi ushizi usuqhakazile, cishe imizuzu emibili ngakunye, uhamba ngokucophelela.
I-microwave 1/2 indebe encishisiwe-isobho sosawoti utamatisi (amafutha angu-4g noma indebe encane ngayinye) ngomzuzu owodwa, noma kuze kube yishisa. Faka isangweji zibe izinti ezingu-4, bese ukhonza ngesobho ukuze udonsa! (Ama-282 kilojoule, amafutha ayi-11.5g)
Umhlahlandlela we-Sandwich wezempilo
4 - Izinhlanzi 'n Slaw Marinara
Ngethemba ukuthi ulambile, ngoba le iresiphi inika ukukhonza okukhulu.
Letha i-skillet efotshiwe nge-non-shock spray kuya ekushiseni okuphakathi. Engeza izindebe ezingu-4 broccoli cole slaw kanye 1/2 indebe amanzi. Vala bese upheka imizuzu engu-10, noma kuze kube lula. Vula futhi, uma kudingekile, upheke uphinde ugxume kuze kufike amanzi, imizuzu engu-2-3. Engeza i-1/2 indebe ye-fat-fat marinara sauce no-4 oz. ukulungele ukudla ama-shrimp. Pheka uphuthukise kuze kube yilapho ushisayo futhi uxubile kahle, cishe imizuzu emibili. Isizini ukunambitha nge-garlic powder, i-anyanisi powder, kanye nama-flakes abomvu. (Ama-289 kilojoule, amafutha we-3g)
Indlela Yokuqhaqhaza Ubukhulu Bama-Portion Your With Veggies
5 - Sweet 'n Cheesy Apple Flatbread
Lesi sigqoko esithwala isisindo sokuqhakaziza sizoqeda ukulamba ngemizuzwana yendlu.
Hlangisa i-oven emazingeni angu-375. Faka i-flat-flat flatbread (noma i-tortilla ephakathi nendawo enkulu) ne-calories angu-110 noma ngaphansi ebhodini lokubhaka elifakwe nge-spray spray. Spread with 2 wedges of The Laughing Cow Light Creamy ushizi waseSwitzerland. Phezulu nge-3/4 indebe encane elicwengekile i-Fuji apula, bese ufafaza i-1/4 indebe shredded ingxenye-skim mozzarella ushizi. Bhaka kuze kube yilapho ushizi luqhakazile futhi ukuphuza okuphambene nesibatho kukhanya kancane, imizuzu 10-12.
Okwamanje, engeza 3 tbsp. uviniga balsamic ebhodweni elincane lokubhukuda, futhi ulethe ngamathumba phezu kokushisa okuphakathi. Nciphisa ekumeni. Ukugqugquzela njalo, upheke kuze kube yilapho uphazamise futhi uchithe cishe ku-1 tbsp., Cishe imizuzu emibili. Shayela phezu kwesibhakela, slice, futhi ujabulele. (Amakholori angu-336, amafutha ayi-10g)
Umhlahlandlela Wemifino Yokudla Okudliwayo
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!