Kuphika Kamodzi, Idyani Sabata Yonse

Zamkati

• Tsabola Wowonjezera
• Msuzi wa Muzu
• Chakudya Chamadzulo Chopanda Pasta
• Anamera Pasitala Yambewu ndi Turkey Meatballs
• Onaninso za

"Ndilibe nthawi yokwanira" mwina ndi chifukwa chomveka chomwe anthu amapereka kuti asadye mopatsa thanzi. Monga momwe tikudziwira kuti ndizofunikira ndikuti tidzakhala ndi chakudya chofulumira, tikamapita kunyumba mochedwa pambuyo pa tsiku lalitali kuntchito, kuyendetsa galimoto kumakhala kosavuta kusiyana ndi kuthyola miphika, kudula masamba, ndikudabwa chomwe mungalowe m'malo mwa basil mudayiwala kuti mwatha. Koma mumatha kusangalala ndi chakudya chophikidwa kunyumba usiku uliwonse pokonzekera kaphikidwe kokwanira kamodzi kapena angapo kumapeto kwa sabata kuti muzitha kutentha ndi kudya kangapo mkati mwa sabata. Chinyengo chophwekachi ndi njira yodzipangira kapena yopuma kuti anthu ambiri athe kuchepetsa kulemera kwa nthawi yaitali, kotero apa pali maphikidwe angapo okuthandizani kuti muyambe.

Tsabola Wowonjezera

Amatumikira: 4

Zosakaniza:

2 Tbsp mafuta owonjezera a azitona

2 cloves adyo, minced

3 sing'anga zukini, akanadulidwa

1 sing'anga anyezi, odulidwa

10 oz 95% yowonda ng'ombe yamphongo

1 24 oz mtsuko wa pasitala msuzi

2/3 chikho cham'chitini chothira sodium nyemba zazikulu zakumpoto, kutsukidwa

Makapu 4 mwana sipinachi

8 tsabola wapakati belu

1/2 chikho grated Parmesan tchizi

Mayendedwe:

Preheat uvuni ku madigiri 350. Ikani poto wa msuzi wapakati pa kutentha kwapakati ndikuwonjezera mafuta a azitona ndi adyo. Garlic ikangotentha, onjezerani zukini ndi anyezi. Sakanizani mpaka anyezi asinthe, kenaka yikani ng'ombe yamphongo ndi kuphika, oyambitsa, mpaka ng'ombe ikhale yofiira. Sakanizani pasta msuzi, nyemba, ndi sipinachi ya ana, chepetsani kutentha, ndi simmer kwa mphindi 10. Pamene msuzi ukuphika, dulani nsonga za tsabola ndikuchotsa ma cores, mbewu, ndi nembanemba yoyera. Ikani tsabola mu mbale yophika 9x13 ndi madzi inchi 1/4 pansi pa poto. Lembani tsabola aliyense ndi osakaniza ndikuphika kwa mphindi 30 mpaka 40 kapena mpaka tsabola atayamba kufewa. Fukani ndi Parmesan ndikutumikira.

Pa kutumikira: 436 calories, 18g mafuta, 42g carbs, 31g mapuloteni, 12g fiber

Msuzi wa Muzu

Amatumikira: 6

Zosakaniza:

2 Tbsp mafuta a maolivi

2 lbs wopanda khungu wopanda khungu, chifuwa cha nkhuku, kudula mu cubes 1-inch

2 tsp paprika

1 Tbsp zouma rosemary

1 tsp mchere (mchere wamchere umakonda)

2 tsp tsabola wakuda

3 lbs yam, kudula cubes 1-inchi

1 babu ya fennel, yodulidwa

4 mapesi a udzu winawake

3 cloves adyo, minced

1 kaloti wapakatikati, odulidwa

1 chikho chinachepetsa sodium nkhuku msuzi

Mayendedwe:

Ikani mafuta a azitona, nkhuku, paprika, rosemary, mchere, ndi tsabola pansi pa crockpot. Phimbani ndi masamba odulidwa ndi msuzi. Ikani crockpot pansi ndikusiya kuphika kwa maola 8 mpaka 10. Ngati muli pafupi, mutha kuyambitsa mphodza maola awiri kapena atatu aliwonse.

Pogwiritsira ntchito: 503 calories, 9g mafuta, 68g carbs, 36g mapuloteni, 11g fiber

Chakudya Chamadzulo Chopanda Pasta

Katumikira: 2

Zosakaniza:

1 sing'anga spaghetti sikwashi

8 oz 95% nthaka yopanda ng'ombe

1 sing'anga anyezi, diced

2 tsp mafuta

1/2 tsp mchere

Tsabola 1 tsp

1 chikho cha pasitala msuzi

Mayendedwe:

Dulani sikwashi pakati ndikuchotsa njere ndi zingwe zotayirira ndi supuni. Ikani squash odulidwa mu mbale ndi microwave kwa mphindi 8. Tembenuzani magawo a sikwashi, kuphimba ndi chopukutira pepala chonyowa, ndi kuphika kwa mphindi 7. Pamene sikwashi ikuphika, onjezerani ng'ombe, anyezi, maolivi, mchere, ndi tsabola kuti musakhale ndodo skillet pamsana-kutentha kwambiri. Ng'ombe ikaphikidwa, onjezerani msuzi wa phwetekere ndikuphika mpaka sikwashi itakonzeka. Sikwashi ikamaliza kuphika kwathunthu, chotsani mosamala mu microwave (chenjezo: kutentha) ndikuyendetsa mphanda mobwerezabwereza kutalika kwa squash kuti muchotse zingwe ngati spaghetti. Phimbani sikwashi ndi msuzi wa nyama.

Pa kutumikira: 432 calories, 15g mafuta, 49g carbs, 30g mapuloteni, 11g fiber

Anamera Pasitala Yambewu ndi Turkey Meatballs

Amatumikira: 4

Zosakaniza:

1 lb 99% mafuta opanda nthaka Turkey

4 Tbsp chakudya chamafuta

2 Tbsp phwetekere

2 azungu azungu

1/4 anyezi wapakati, wodulidwa bwino

3 cloves adyo, minced

1 Tbsp owonjezera namwali maolivi

Pasitala ya mbewu ya 6 oz yotuluka (yesani Ezekieli 4: 9 mtundu)

3 makapu pasitala msuzi

Mayendedwe:

Sakanizani uvuni ku madigiri 400. Sakanizani Turkey, ufa wa fulakesi, phala la phwetekere, azungu a dzira, anyezi, adyo, ndi mafuta a azitona mu mbale ndikusakaniza bwino. Sakanizani osakaniza m'mabwalo a nyama 12 ndikuyika poto yophika. Kuphika mu uvuni kwa mphindi 15 mpaka 17, mpaka timadziti tiwonekere kapena kutentha kwa mkati kuli madigiri 160. Pamene mipira ya nyama ikuphika, konzekerani pasitala wambewu zomwe zamera motsatira phukusi. Mu kapu yaing'ono, msuzi wotentha wa pasita pa kutentha kwapakati. Pamene pasitala ndi meatballs zophikidwa, kuphatikiza ndi msuzi.

Pogwiritsira ntchito: 512 calories, mafuta 15g, 53g carbs, 42g mapuloteni

Onaninso za