6 Zakudya Zakudya Zakudya Zakudya Zam'madzi Muzichepera

Zamkati

• Hummus ndi Horseradish Deviled Mazira
• Njira ya Surfside Bison Burger Recipe
• Saladi Yowala Ndi Yotsekemera
• Crispy Mbatata Chip Chicken
• Saladi Yozizira ya Thai Noodle
• The Slim Sipper
• Onaninso za

Hummus ndi Horseradish Deviled Mazira

Ngati mazira oyenera kuchita ndiyofunika nthawi yanu yachilimwe, yesani kusinthanitsa ndi mayo kuti mupeze kuchuluka kwa mapuloteni, fiber, ndi ma antioxidants. Kukhudza kwa horseradish kumapangitsanso mazira opotokawa kukankha kowonjezera!

Amatumikira: 6

Nthawi yokonzekera: Mphindi 10

Nthawi yophika: Mphindi 10

Zosakaniza:

6 mazira

1/3 chikho Tribe Natural Horseradish hummus kapena Tribe flavour Original

Supuni 2 zamafuta

1/4 supuni ya supuni ya tsabola watsopano wakuda, kuphatikizapo zokongoletsa

1/4 supuni ya supuni mchere

horseradish kulawa (ngati mukufuna)

Mayendedwe:

Wiritsani mazira. Mukamaliza, lembani mbale yayikulu ndi madzi oundana ndikusunthira mazirawo kusamba kwamadzi oundana (sungani madzi otentha mumphika). Mazira ozizira osachepera mphindi 10 kenako gwiritsani ntchito supuni yotsegulira mazira m'madzi otentha (kumasula zipolopolo) kwa masekondi 10 mpaka 20. Pat youma ndi kusenda.

Dulani mazira theka lalitali ndikutulutsa ma yolks mu mphika wapakati. Onjezani hummus, maolivi, tsabola, mchere, ndi horseradish. Sakanizani pamodzi ndi mphanda, ndi supuni yodzaza mu theka loyera la dzira, kugawa wogawana. Fukani ndi tsabola wakuda.

Zakudya zopatsa thanzi potumikira (dzira 1):

Ma calories: 143

mafuta: 12 g

Zakudya: 3.2g

Shuga: .5g

CHIKWANGWANI: .6g

Mapuloteni: 7g

Chinsinsi cha Tribe Hummus.

Njira ya Surfside Bison Burger Recipe

Pitani ketchup ya shuga, yomwe imanyamula supuni 1 ya shuga pa supuni ya ketchup ndikukweza cheeseburger yanu ndi mtima wathanzi guacamole. Kuphatikiza apo, guacamole yadzaza ndi potaziyamu; de-bloater wachilengedwe kutanthauza kuti mutha kusangalala ndi burger uyu mutavala bikini wopanda mantha.

Amatumikira: 1

Nthawi yokonzekera: Mphindi 15

Nthawi yophika: mphindi 4

Zosakaniza:

Av mapeyala okhwima, opindika, osenda, ndi odulidwa

Supuni 2 tiyi anyezi woyera, wodulidwa bwino

Supuni 1 supuni ya mandimu

Supuni 2 masamba a cilantro, odulidwa

mchere ndi tsabola

½ supuni ya jalapeño

1 Thupi lolemba Bison Burger

Gawo limodzi la mafuta ochepa a Monterey Jack tchizi

Gulu limodzi la tirigu

masamba a arugula

2 zidutswa za tomato

Mayendedwe:

Mu mbale, phatikizani zinthu 6 zoyambirira za guacamole; Sakanizani bwino kenaka khalani pambali.

Pa grill kapena skillet pa sing'anga kutentha, idyani burger kwa mphindi ziwiri mbali imodzi, flip, pamwamba ndi tchizi ndi kuphika kwa mphindi 2 kapena mpaka mungafunike. Osamwera mopitirira muyeso.

Ikani burger pansi pa bun kenako pamwamba ndi arugula, magawo a phwetekere, ndi supuni 2 za guacamole.

Phimbani ndi kansalu kapamwamba kapena musangalale ngati burger wosakhazikika.

Zakudya zopatsa thanzi pakudya (1 burger yokhala ndi supuni 2 za guacamole):

Ma calories: 311

mafuta: 18g

Mapuloteni: 35g

Chinsinsichi mwachilolezo cha Body by Bison.

Saladi Yowala Ndi Yotsekemera

Simudzaphonya mayo mu Chinsinsi cha saladi ya mbatata yolemera komanso yathanzi. Kuphatikiza apo, kudziwa kuti mukusunga ma calories a 119 ndi magalamu 15 a mafuta pa theka la chikho chotumikirako zimapangitsa kuti zikhale bwino.

Katumikira: 10

Zosakaniza:

21/4 mapaundi ophika mbatata, osenda ndikudula zidutswa 1-inchi

mchere

3/4 chikho cha yogurt wopanda mafuta

2 supuni ya tiyi ya mpiru ya Dijon

Supuni 1 kuphatikiza supuni 1 mafuta owonjezera a maolivi

2/3 chikho chodulidwa bwino anyezi onse obiriwira

Supuni 3 zodulidwa mwatsopano parsley

Supuni 2 akanadulidwa mwatsopano katsabola

tsabola wakuda

Mayendedwe:

Ikani mbatata mumphika wamadzi otentha mpaka mchere, mphindi 12 mpaka 15. Sungani ndi kuzizira kutentha.

Pakadali pano, whisk yogurt ndi mpiru mu mbale yaying'ono. Pang'onopang'ono whisk mu mafuta a azitona. Onjezerani anyezi, parsley, ndi katsabola ndikusunthira mpaka kuphatikiza.

Tumizani mbatata mu mbale yayikulu ndikutsanulira osakaniza pa yogurt. Sakanizani bwino ndi supuni yamatabwa, kuswa mbatata zina, kuti zikhale zosweka pang'ono ndipo zosakanizazo zimagwirizanitsidwa bwino. Nyengo mowolowa manja ndi mchere ndi tsabola kulawa.

Refrigerate kwa ola limodzi mpaka tsiku limodzi.

Zakudya zopatsa thanzi potumikira (1/2 chikho):

Zopatsa mphamvu: 100

Mapuloteni: 3g

Zakudya: 18g

mafuta: 2g

CHIKWANGWANI: 2g

Sodium: 210 mg

Chinsinsichi mwachilolezo cha Devin Alexander's Zakudya Zoyipa Kwambiri!

Crispy Mbatata Chip Chicken

Tchipisi za mbatata zophikidwa zimapatsa nkhuku "yokazinga" yophika nkhuku ndikuphwanyidwa popanda kugunda fryer. Kupyolera mu kuyesa ndi zolakwika Zophikidwa! Ma ruffles amakonda kupereka zotsatira zabwino koma omasuka kuyesa chip chomwe mumakonda chophika!

Katumikira: 2

Nthawi yokonzekera: Mphindi 20, maola 6 akupuma

Nthawi yophika: Mphindi 10

Zosakaniza:

2 3-ounce opanda mawere, mabere a nkhuku opanda khungu, mafuta owoneka achotsedwa

1/3 chikho cha mafuta ochepa

mafuta a azitona

1/2 supuni ya supuni ya ufa wa anyezi

1/4 supuni ya tiyi paprika

1/4 supuni ya supuni ya tsabola wakuda

1/8 supuni ya supuni mchere

uzitsine wa cayenne

1 1/2 ma ola (pafupifupi 1/2 chikho) chophika chophika! Amapanga tchipisi ta mbatata kapena tchipisi ta mbatata zophikidwa

Mayendedwe:

Ikani mawere a nkhuku pakati pa mapepala awiri okutira pulasitiki kapena pepala la sera pa fl pantchito. Gwiritsani ntchito mbali yosalala ya nyamayi kuti muwaponye mpaka makulidwe a 1/2-inchi. Ikani mawere a nkhuku mu thumba la pulasitiki losindikizidwanso lomwe ndi lokulirapo kuposa mawere. Thirani buttermilk pa mabere, kusindikiza thumba, ndi kutembenuza chikwamacho kuvala nkhuku. Refrigerate kwa maola 6 kapena usiku wonse, mozungulira kamodzi kapena kawiri.

Sakanizani uvuni ku madigiri 450 Fahrenheit. Lembani pang'ono pepala lophika losakanizika ndi spray. Sakanizani ufa wa anyezi, paprika, tsabola wakuda, mchere, ndi cayenne mu mbale yaying'ono. Ikani tchipisi mu mbale yakuya yosaya.

Chotsani chifuwa chimodzi cha nkhuku mu buttermilk ndipo mulole madzi aliwonse owonjezera atsike. Fukani mbali zonse ziwiri za bere mofanana ndi theka la chisakanizo chokometsera. Kenaka tumizani nkhuku ku mbale ya tchipisi tophwanyika ndikuphimba kwathunthu ndi tchipisi.

Ikani chifuwa chophimbidwa pa pepala lophika lokonzekera. Bwerezani ndi chifuwa chotsalira cha nkhuku. Chotsani marinade otsala.

Pamwamba pa mabere onse perekani nkhungu ndi kutsitsi. Kuphika kwa mphindi 4 mosamala ndikugwedeza mabere ndi spatula ndikuonetsetsa kuti musachotse zokutira. Pang'ono pang'ono mbali ya pamwamba ndi kupopera ndi kuphika kwa mphindi zitatu mpaka 5, kapena mpaka zokutira zili crispy ndipo nkhuku isakhalenso pinki mkati. Kutumikira nthawi yomweyo.

Zakudya zopatsa thanzi pakudya:

Zopatsa mphamvu: 206 zopatsa mphamvu

Mapuloteni: 22g

Zakudya zopatsa mphamvu: 20 g

Mafuta: 4g

Cholesterol: 51 mg

CHIKWANGWANI: 1g

Sodium: 376mg

Chinsinsichi mwachilolezo cha Devin Alexander's Zakudya Zowonongeka Kwambiri!

Saladi Yozizira ya Thai Noodle

Kugwiritsa ntchito chimanga chofiirira ndi Zakudyazi kumachepetsa masaladi achikhalidwe, ndipo zimapanga chiwonetsero chabwino kwambiri. Ngakhale bwino njira iyi ndi yopanda thanzi!

Amatumikira: 6

Nthawi yokonzekera: Mphindi 20

Nthawi yophika: mphindi 7

Zosakaniza kavalidwe:

1/4 chikho Thai Kitchen® Sweet Red Chili Sauce

Supuni 2 madzi a mandimu

Supuni 1 shuga wofiirira

Supuni 1 ya sesame mafuta

Supuni 2 zochepa za sodium soya msuzi

Supuni 1 yophika nthangala za zitsamba

Zosakaniza pa saladi ya pasitala:

Bokosi limodzi (ma ola 8) Thai Kitchen® Mbewu Yofiirira & Zakudyazi Za Rice

1 chikho cha nyemba zobiriwira

1/2 chikho cha julienne chodulidwa tsabola wofiira wa belu

1/2 chikho cha julienne-cut snow nandolo

Supuni 2 zodulidwa mwatsopano cilantro

Supuni 2 supuni yolimba

Mayendedwe:

Kwa kuvala, sakanizani zonse zosakaniza mu mbale yaing'ono. Khalani pambali.

Bweretsani mphika waukulu wa madzi kwa chithupsa. Chotsani kutentha. Onjezani Zakudyazi za chimanga zofiirira, zoyambitsa kuti zilekanitse. Tiyeni tiime mphindi 5 mpaka 7 kapena mpaka Zakudyazi ndizofatsa koma zolimba. Muzimutsuka pansi pa madzi ozizira; tsani bwino.

Ikani Zakudyazi ndi 1/4 chikho cha kuvala. Ikani pa mbale. Pamwamba ndi zikumera nyemba, tsabola belu, ndi nandolo wa chisanu. Thirani ndikutsalira. Kongoletsani ndi cilantro ndi mtedza.

Zakudya zopatsa thanzi pakudya:

Ma calories: 220

mafuta: 4g

Mafuta odzaza 1 g

mapuloteni 4 g

Zakudya 42g

Cholesterol 0mg

Sodium 208 mg

CHIKWANGWANI 1g

Kashiamu 13mg

Iron 1mg

Chinsinsi chovomerezeka ndi Thai Kitchen.

The Slim Sipper

Sambani zokolola zonse zokoma ndi malo otsikawa a kalori. Osatsekemera kwambiri slim sipper ndi yabwino kwa tsiku lotentha lachilimwe. Ndipo ngati mutachita zambiri, tsatirani masamba a timbewu tonunkhira. Zokometsera zimbudzi zimathandizira m'mimba.

Amatumikira: 1

Nthawi yokonzekera: 2 miute

Zosakaniza

Madzi amodzi a madzi a lalanje

1 ounce Cointreau

1 ounce wouma Sauvignon Blanc

1 dash lalanje owawa

1 sprig ya timbewu tonunkhira

Madzi Owonongeka a Perrier

zopindika lalanje zokongoletsa

Mayendedwe:

Gwirani zosakaniza zonse, sungani, ndikuwonjezera ndi Perrier Sparkling Water. Kokongoletsa ndi kupindika kwa lalanje (mwakufuna).

Zakudya zopatsa thanzi pakudya:

Ma calories: 150

Chinsinsi cha Perrier.

Onaninso za