Zakudya Kuti Muswe Chizolowezi Chanu cha Shuga

Zamkati

• Onaninso za

Nazi zonse zomwe mungafune kwa sabata limodzi la chakudya ndi zakudya zopsereza pazomwe mukufuna.

LAMULUNGU

Banana Burrito

Pangani chitumbuwa cha 8" chophatikizira kapu imodzi ya mkate wophikidwa, dzira limodzi, kapu imodzi ya tirigu, ndi kapu imodzi ya mkaka wopanda mafuta.

Pamwamba ndi 2 tbsp apurikoti msuzi (apurikoti zamzitini mumadzi awo, zotsekedwa ndikusakanikirana pang'ono mpaka pang'ono) ndi 1 tbsp yogurt wopanda mafuta.

Kaisara saladi

Sakanizani makapu 2 a letesi yachiroma, 1 oz grated Parmesan tchizi, 2 tbsp zopatsa mphamvu zochepa za Kaisara ndi tsabola wakuda pansi, kuti mulawe.

LOLEMBA

Zokometsera Linguini ndi Clam Sauce

Cook 9-oz (zouma) Zakudyazi zatsopano za linguini m'madzi amchere, otentha mpaka atakhala ofewa, pafupifupi mphindi zisanu.

Msuzi: Mu supu yaikulu, sungani mavitamini 4 a minced adyo mu 2 tbsp maolivi pa kutentha kwapakati kwa mphindi imodzi. Osalola kuti bulauni. Onjezani zitini ziwiri 6 1/2-oz minced clams, 1 28-oz can stewed tomato, 2 tbsp phwetekere phala, 3 tbsp basil akanadulidwa mwatsopano, 1 8-ounce botolo clam madzi ndi katsabola wofiira tsabola flake.

Kuphika mpaka mutenthe, pafupifupi mphindi 10. Onjezerani mchere ndi tsabola kuti mulawe. Pasta wothira pamwamba ndi msuzi ndikuwaza ndi 1/2 chikho cha Parmesan tchizi.

LACHIWIRI

Sangweji ya mazira

Mu mbale yaing'ono, phatikizani dzira lalikulu (lophika ndi lodulidwa), 2 tbsp mayonesi, 1 tbsp diced celery, 1/2 tsp Dijon mpiru (ngati mukufuna), mchere ndi tsabola kuti mulawe. Gawani osakaniza pa kagawo kamodzi ka mkate wa tirigu wathunthu ndi pamwamba ndi masamba awiri a letesi; onjezani chidutswa chachiwiri cha mkate.

Turkey Burger ndi Chimanga Salsa

Fomu 4 oz yowonda kwambiri, nthaka yaying'ono. Grill kapena nyama yophika nyama yoperekera chopereka (sing'anga chosowa, chopangidwa bwino, ndi zina zambiri) Kwa salsa: kuphatikiza 1 phwetekere wosakanikirana wosakaniza, 2 tbsp wothira anyezi wofiira, 1 tbsp wonyezimira tsabola wobiriwira, 2 tbsp chimanga ndi 2 tbsp cilantro wodulidwa. Burger wapamwamba ndi salsa ndikutumikira.

Mbatata Yotentha Yabwino

Dulani mbatata imodzi mu 5 wedges ndikuwaza mchere. Ikani zidutswa za cookie zomwe zakutidwa ndi utsi wophikira masamba. Ikani ma wedge mu uvuni wotentha mpaka madigiri 425 mpaka pang'ono crispy, pafupifupi mphindi 25.

Lachitatu

Kutuluka Kwadzuwa

Mu blender, chikwapu 1/2 chikho nonfat plain yogurt, 2 tbsp madzi a lalanje osakaniza, 1 nthochi, 4 apricot halves (zamzitini mu madzi ake), 2 tbsp toasted tirigu nyongolosi, tsp mandimu peel. Thirani mu kapu ndikutumikira.

Sipinachi ndi Peyala Saladi

Phatikizani makapu awiri mwana sipinachi, peyala imodzi, nyemba ndi kudula, 1 tbsp wothira anyezi wofiira, 1 tsp mafuta a sesame ndi 1 tbsp basamu wa viniga.

Lachinayi

Phwetekere Yodzaza ndi Tuna

Mu mbale yaying'ono, sakanizani 1/3 ikhoza kukhala ndi tuna yodzaza madzi (yothiridwa, pafupifupi 2 oz), 1 tbsp lowfat mayonesi, 2 tbsp diced udzu winawake wothira ndi 1 tbsp odulidwa anyezi wobiriwira. Kagawani phwetekere 1 wamkulu mkati ndi pamwamba ndi chisakanizo cha tuna.

Nkhumba ndi Masamba Zimalimbikitsa Mwachangu

Dulani 2 oz zowonda kwambiri za nkhumba ndi makapu 4 a ndiwo zamasamba mumizere yopyapyala. Valani phukusi lalikulu ndi kutsitsi kwamasamba ndikuyika pamalo otentha kwambiri. Dontho lamadzi likathira poto, onjezerani nkhumba, ndiwo zamasamba. Sakanizani 1 chikho chimodzi msuzi, 1 tsp. tsabola wofiira wofiira, 2 tbsp. msuzi wa soya ndi 1 tbsp chimanga. Sakanizani Sautee mpaka nyama yophika, pafupi mphindi 7.

LACHISANU

Nyemba n 'Tchizi Quesadillas

Ikani mazira awiri a chimanga pa kutentha kwakukulu pa griddle, kuwaza 1 oz grated cheddar tchizi pamwamba ndi 1/3 chikho cha nyemba zakuda zamzitini (zotsanulidwa ndi kuchapidwa). Kutenthetsa mpaka tchizi utayamba kusungunuka, pafupifupi mphindi ziwiri. Chotsani kutentha ndi pamwamba ndi 2 tbsp cilantro wodulidwa ndi 1/3 chikho cha salsa.

Loweruka

Morning Soft Taco

Valani poto wapakati ndi kuphika masamba ndikuyika pamalo otentha. Onjezerani phwetekere, mazira awiri ndi 1 tbsp salsa. Sakanizani chisakanizo mpaka fluffy ndipo mutumikire mkati mwa ma tortilla awiri a chimanga.

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