3 zokonda zapikiniki zosavuta

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Banana Split Bwino

Dulani nthochi imodzi yaying'ono yosenda pang'ono. Konzani magawo pa mbale; pamwamba ndi 1/4 kapu yanizani vanila yopanda mafuta ndi yogati yopanda mafuta ya sitiroberi, onjezerani supuni 2 za madzi a chokoleti opanda mafuta ndi supuni 2 zokwapulidwa zopanda mafuta. Kongoletsani ndi masupuni awiri odulidwa mtedza wokazinga ndi 1 wokhala ndi chitumbuwa chatsopano.

Pa kutumikira (amapanga 1): 295 cals, 5 g mafuta

Lowfat Pesto Dulani 2 cloves adyo. Onjezerani makapu awiri odzaza basil watsopano, ma ola 12 osungunuka tofu, 1/4 chikho chofufumitsa mtedza wa paini, 1/4 chikho cha grated Parmesan tchizi, ndi supuni 2 za maolivi; ndondomeko mpaka kirimu, pafupifupi 1 miniti. Nyengo ndi mchere ndi tsabola. Ikani ndi linguine yotentha yophika (gwiritsani ntchito supuni 2 pa chikho cha pasitala).

Pa 2 supuni ya tiyi (amapanga 16): 50 cals, 4 g mafuta

Saladi ya Macaroni Yopangidwa Kwambiri Cook ounces 12 tirigu chigongono macaroni. Kukhetsa, kutsuka, ndi kukhetsanso. Tumizani ku mbale yayikulu; onjezerani 1/3 chikho chodulidwa tsabola wofiira wokoma ndi supuni 2 zodulidwa parsley watsopano.

Mu mbale yaing'ono, whisk pamodzi 1/4 chikho cha mafuta ochepa, 1/4 chikho nonfat yogurt, supuni 2 zokoma zokoma, supuni 1 ya vinyo wa viniga wosasa, ndi supuni ya supuni ya 1/2 ya dijon mpiru. Thirani pasitala; ponyani mokoma kuti musakanize. Nyengo ndi mchere ndi tsabola.

Pa 3/4 chikho kutumikira (amapanga 8): 181 cals, 2 g mafuta

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