Malingaliro a Chakudya Chamadzulo Osalakwa 6 Ochepetsa Thupi

Zamkati

• Zukini "Pasitala" ndi Msuzi wa Basil "Cream"
• Hummus Veggie Burgers
• Barbeque Chicken ndi Better Mac ndi Tchizi
• Steak ndi Guacamole Fajitas
• Chili ndi Lime Fish Tacos
• Salmon Wokazinga wa Kaisara
• Onaninso za

Mukafika kunyumba kuchokera kuntchito, mwatopa, ndipo mukufuna kudyetsa malingaliro anu - timapeza chifukwa chake kudya chakudya chamadzulo kungakhale kovuta. Ndicho chifukwa chake tinali ndi Dawn Jackson Blatner, RDD, kupanga maphikidwe anayi a ma calorie 400 kukuthandizani kuti mutsirize tsikulo mosangalala. Chimodzi mwazinsinsi zake? Kukwaniritsa zokhumba zanu zonona (Hei, tonsefe takhalapo!) Ndi msuzi wopangidwa kuchokera ku masamba, monga tchizi wa kolifulawa ndi pesto woyera-nyemba-ndi-basil. Hummus Veggie Burger-yomwe ndi yabwino kuyimitsa pakagwa chakudya chamadzulo-yodzaza ndi zosakaniza zodzaza ndi michere, kuphatikizapo nyemba za garbanzo, flaxseed, ndi tahini, kuti mukhale wodzaza ndi wotenthedwa kuti mudutse zilakolako za usiku. Ndipo ngati mukulakalaka chinachake chathanzi (kumwamba sikuletsedwa!), Ma tacos a nsomba za Blatner kapena saladi ya salimoni yokazinga idzakhutiritsa yen yoyera popanda kusokoneza kukoma.

Zukini "Pasitala" ndi Msuzi wa Basil "Cream"

Zithunzi za Corbis

Pogwiritsa ntchito chowotcha masamba, meta zukini 1 kukhala zingwe zooneka ngati pasitala. Mu pulojekiti ya zakudya kapena blender phatikizani 3/4 chikho nyemba zoyera zam'chitini, kutsukidwa ndikutsanulidwa; 1/4 chikho basil watsopano; Supuni 1 mafuta owonjezera a maolivi; Supuni 1 yatsopano ya mandimu; Supuni 1 ya madzi; ndi 1/8 supuni ya tiyi yamchere yamchere. Puree mpaka yosalala. Sakani msuzi ndi Zakudyazi zam'madzi ndi pamwamba ndi mawere atatu odyera a nkhuku, odulidwa. (Wokonda kugwiritsa ntchito chida cha kukhitchini tsopano?

Hummus Veggie Burgers

Zithunzi za Corbis

Kwa purosesa ya chakudya kapena blender, onjezerani 15-ounce akhoza kutsukidwa ndi kukhetsa nyemba za garbanzo, supuni imodzi ya tahini, supuni imodzi ya mandimu, 1 clove minced adyo, ndi 1/8 supuni ya tiyi ya mchere wa m'nyanja; kugunda mpaka theka-chunky. Onjezerani supuni 2 pansi wonyezimira, supuni zitatu zodulidwa anyezi wofiira, ndi supuni ya 1/2 supuni yowuma katsabola kusakaniza; akuyambitsa kuphatikiza. Pangani osakaniza mu 4 patties. Finyani 2 patties kwa tsiku lina ndikutsalira 2 ndi kuphika kutsitsi. Mu skillet pa sing'anga kutentha, kuphika patties kwa mphindi 6, kutembenukira kamodzi. Onjezani pati imodzi kumbali iliyonse ya muffin yachingerezi yomwe yamera mbewu zonse. Pamwamba theka lililonse ndi sipinachi ya 1/4 chikho ndi kagawo kakang'ono 1 ka phwetekere ndikutseguka.

Barbeque Chicken ndi Better Mac ndi Tchizi

Zithunzi za Corbis

Mu pulogalamu ya zakudya kapena blender, phatikizani 1 chikho chowotcha kolifulawa, 1/4 chikho 2 peresenti mkaka, supuni 3 za cheddar tchizi, ndi 1/8 supuni ya tiyi yamchere yamchere; puree mpaka yosalala. Onjezani tchizi kusakaniza kwa 1/2 chikho chophika mpunga wofiira wa elbow noodles. Tumikirani Zakudyazi ndi mawere oundana a nkhuku 2 1/2 okhala ndi ma supuni awiri a msuzi wa msuzi ndi chikho chimodzi chobiriwira nyemba zobiriwira.

Steak ndi Guacamole Fajitas

Zithunzi za Corbis

Mu skillet pamwamba pa kutentha kwapakati, onjezerani supuni 1 yowonjezera mafuta a azitona ndi 1 adyo clove, minced. Onjezerani 1 chikho chodulidwa tsabola, 1/2 chikho chodulidwa bowa, 1/2 chikho chochepetsedwa anyezi, supuni 1 ya ufa, ndi 1/4 supuni ya supuni yamchere yamchere. Sungani kwa mphindi 5 kapena mpaka masamba ali ofewa. Gawani mofanana pakati pa ziphuphu ziwiri za chimanga zotentha 6-inch. Pamwamba pa chilichonse ndi 1 ounce yokazinga yodulidwa ndi supuni imodzi ya guacamole. (Mukufuna njira yopanda nyama? Yesani imodzi mwa Maphikidwe 6 Othirira Pakamwa a Vegan waku Mexico.)

Chili ndi Lime Fish Tacos

Zithunzi za Corbis

Pa pepala lophika lomwe lili ndi zojambulazo ndi zokutidwa ndi kuphika kutsitsi, onjezerani ma ola 4 a nsomba zoyera. Valani nsomba ndi 2 teaspoons chili ufa ndi kuphika kwa mphindi 8, kapena mpaka nsomba 145 ° ndi opaque. Mu mbale yamkati, onjezerani 3/4 chikho kabichi chodulidwa, supuni 2 zodulidwa anyezi wobiriwira, supuni 2 za cilantro watsopano, supuni 2 za mandimu, ndi 1/8 supuni ya supuni ya mchere wa m'nyanja. Ikani kuti muphatikize. Gawani nsomba ndi kabichi mofanana pakati pa zipilala zitatu za chimanga zotentha 6-inch ndikukweza taco iliyonse ndi supuni imodzi yatsopano ya salsa. (Imeneyi ndi njira yabwino yosakanikirana ndi zakudya zanu mukamadya kunja, inunso! Komanso Zakudya 10 izi zaku Mexico zokhala Ochepa.)

Salmon Wokazinga wa Kaisara

Kutseka

Mu mbale yosakanikirana, phatikizani makapu atatu odulidwa letesi ya tiyi, supuni 2 zonunkhira tchizi cha parmesan, ndipo chidutswa chimodzi chimamera chotupitsa tirigu chodulidwa mu tiyi tating'onoting'ono ta crouton. Mu mbale yaing'ono, whisk pamodzi supuni 1 tahini, supuni 1 yatsopano ya mandimu, supuni 1 madzi, supuni 1 ya Dijon mpiru, 1/2 clove minced adyo, ndi 1/8 supuni ya supuni ya mchere m'nyanja. Onjezerani zokometsera ku saladi ndikugwedeza. Pamwamba ndi ma ounces atatu a nsomba yokazinga.

Onaninso za