Gulani Kamodzi, Idyani Sabata Yonse

Zamkati

• Osakangana, Palibe Mus
• Lolemba: Nkhuku ya Ndimu yokhala ndi Nyemba Zofiira ndi Quinoa
• LACHIWIRI: Red Snapper yokhala ndi Katsitsumzukwa ndi Mint Couscous
• LACHITATU: Makapu a Letesi a Mediterranean ndi Mavalidwe A Yogurt
• LACHINAYI: Sipinachi Wosakaniza Wokometsera wokhala ndi chitowe ndi Quinoa
• LACHISANU: Ndimu-Katsitsumzukwa Linguine ndi Italiya Soseji
• Onaninso za

Osakangana, Palibe Mus

MNDANDANDA WOKUGULITSIRA:

4 mawere a nkhuku opanda khungu (pafupifupi mapaundi 2)

4 zofiira zofiira (pafupifupi 1 1/2 mapaundi)

Msuzi 1 wa soseji wa ku Italy wotsika kwambiri

2 anyezi wofiira wochepa

4 adyo cloves

Gulu limodzi la parsley watsopano

1 radishes (pafupifupi mababu 10)

Katsitsumzukwa 1 1/2 mapaundi (pafupifupi mapesi 20)

1 gulu timbewu tonunkhira

1 nkhaka

12 ounces chitumbuwa tomato

Mutu 1 wa Bibb letesi

2 mapeyala

4 makapu mwana sipinachi masamba

2 mandimu

1 1/2 makapu owuma quinoa

Zitini ziwiri (ma ola 15 iliyonse) nyemba zotsika kwambiri za sodium

1 chikho chouma couscous

8 ma ounjini-chinenero chamanja

Chidebe chimodzi (ma ounike 6) yogurt wopanda mafuta achi Greek

ZINTHU ZOPHUNZIRA:

Mafuta a azitona

Viniga wosasa

Chitowe pansi

Tsabola wa cayenne

Mchere wamchere

Tsabola wakuda watsopano

Lolemba: Nkhuku ya Ndimu yokhala ndi Nyemba Zofiira ndi Quinoa

Amatumikira: 4

Nthawi yokonzekera: Mphindi 5

Nthawi ya Cook: Mphindi 37

Zosakaniza:

1 1/2 makapu owuma quinoa

Mabere 4 opanda nkhuku, opanda khungu (pafupifupi mapaundi awiri), iliyonse imadulidwa mozungulira kukhala ma cutlets awiri

Madzi a mandimu 1

Supuni 2 tiyi mchere wosakaniza

Supuni 2 za chitowe

5 tbsp mafuta a maolivi

1/2 anyezi wofiira, wodulidwa

2 cloves adyo, minced

1/4 supuni ya supuni ya tsabola ya cayenne

Zitini ziwiri (15 ounces aliyense) nyemba za pinto za sodium, zotsukidwa ndi kutsanulidwa

Supuni 1 ya basamu wosasa

1/2 supuni ya supuni ya tsabola watsopano wakuda

1/4 chikho chodulidwa parsley watsopano

4 radishes, odulidwa

Mayendedwe:

1. Sakanizani quinoa ndi makapu 6 madzi mu phula lalikulu ndikubweretsa kutentha kwa sing'anga. Chepetsani ku simmer; kuphimba ndikuphika kwa mphindi 25. Chotsani kutentha ndikuyika pambali kwa mphindi zisanu. Fluff ndi mphanda ndikusamutsa makapu awiri ku chidebe chotsitsimula kuti mufiriji pa chakudya chamadzulo cha Lachinayi.

2. Pakadali pano, tsekani nkhuku ndi mandimu ndikuwaza supuni 1 1/2 mchere. Gwiritsani ntchito zala zanu kuti muzipaka chitowe, ndikuonetsetsa kuti mukuvala mbali zonse.

3. Thirani supuni 3 za maolivi mu skillet wamkulu pa sing'anga. Onjezani nkhuku pamtanda umodzi ndikuphika kwa mphindi 4 mpaka 5, kapena mpaka golide. Sinthani ndikuphika mphindi 4 mpaka 5 mpaka mutaphika. Chotsani ku skillet ndikuyika pambali kuti muzizizira. Manga theka la nkhuku (4 cutlets) ndi firiji ya chakudya chamadzulo Lachinayi.

4. Mu skillet womwewo pamtunda wapakatikati, onjezerani mafuta otsala ndi anyezi wofiira. Sauté kwa mphindi 4. Onjezerani adyo ndikuphika kwa mphindi imodzi. Nyengo ndi mchere wotsala ndi tsabola wa cayenne. Onjezani nyemba za pinto, viniga, ndi tsabola; phatikizani ndi kubweretsa simmer. Sakanizani makapu 3 okonzeka quinoa, chotsani kutentha, ndi kusakaniza parsley. Chotsani zonse koma makapu 1 1/2 osakaniza quinoa; lolani kuziziritsa, kenako mufiriji pazakudya Lachitatu.

5. Gawani chisakanizo cha nkhuku ndi quinoa wogawana pakati pa mbale zinayi. Kongoletsani ndi magawo a radish ndikutumikira.

Zakudya zopatsa thanzi pakudya: Ma calories 302, 10g mafuta (1g saturated), 20g carbs, 32g protein, 5g fiber, 54mg calcium, 3mg iron, 424mg sodium

LACHIWIRI: Red Snapper yokhala ndi Katsitsumzukwa ndi Mint Couscous

Amatumikira: 4

Nthawi yokonzekera: Mphindi 5

Nthawi ya Cook: Mphindi 12

Zosakaniza:

1/4 chikho cha mafuta a azitona

1/2 chikho chodulidwa parsley watsopano

1/2 anyezi wofiira wofiira, wodulidwa

4 zofiira zofiira (pafupifupi 1 1/2 mapaundi)

1/2 supuni ya supuni mchere wosakaniza

1/2 supuni ya supuni ya tsabola watsopano wakuda

1/4 supuni ya supuni ya tsabola ya cayenne

1 1/2 mapaundi katsitsumzukwa (pafupifupi mapesi 20)

1/4 supuni ya tiyi ya mchere wa kosher

1 chikho chowuma msuwani

Supuni 1 yodulidwa timbewu tonunkhira

Madzi a 1/4 mandimu

Mayendedwe:

1. Kutenthetsa mafuta mu skillet wamkulu pa sing'anga-kutentha kwakukulu. Onjezani parsley ndi anyezi ndikuphika, oyambitsa nthawi zambiri, kwa mphindi 4, kapena mpaka anyezi akhale ofewa.

2. Muzimata msuzi kumbali zonse ndi mchere, tsabola, ndi tsabola wa cayenne. Chepetsani kutentha kwa sing'anga ndikuyika nsomba molingana ndi anyezi ndi parsley. Phimbani ndi kusiya nthunzi kwa mphindi 5, kapena mpaka kuphika. Tumizani ku mbale, kuphimba ndi zojambulazo, ndikuyika pambali.

3. Onjezani katsitsumzukwa ku skillet womwewo ndi supuni 2 za madzi. Cook, osaphimbidwa, kwa mphindi 3 mpaka 5, mpaka wobiriwira wowala komanso wofewa. Chotsani mapesi 6, ikani pambali kuti muziziziritsa, kenaka kulungani ndi firiji pa chakudya cha Lachisanu.

4. Pakadali pano, bweretsani makapu 1 1/2 madzi kuwira mu mphika wapakati, kenako sakanizani mchere ndi msuwani. Phimbani, chotsani kutentha, ndipo siyani mphindi 5 mpaka 7 mpaka madzi onse atengeka. Fluff ndi mphanda, sungani timbewu tonunkhira, ndi nyengo yoti mulawe ndi mchere ngati mukufuna.

5. Gawani couscous, snapper, ndi anyezi osakaniza mofanana m'mbale zinayi. Finyani ndimu pang'ono pamwamba pa nsomba ndikutumizira katsitsumzukwa.

Zakudya zopatsa thanzi pakudya: Ma calories 494, 18g mafuta (3g saturated), 40g carbs, 43g protein, 4g fiber, 74mg calcium, 3mg iron, 365mg sodium

LACHITATU: Makapu a Letesi a Mediterranean ndi Mavalidwe A Yogurt

Amatumikira: 4

Nthawi yokonzekera: Mphindi 10

Nthawi ya Cook: Palibe

Zosakaniza:

1/2 chikho cha nonfat chachi Greek yogurt

Madzi a 1/4 mandimu

1 supuni ya tiyi ya chitowe

Supuni 2 akanadulidwa mwatsopano timbewu

1/2 anyezi wofiira wofiira, wodulidwa bwino

1/2 nkhaka, peeled ndi diced mu zidutswa 1/4-inchi

6 ounces (pafupifupi 1 chikho) chitumbuwa tomato, theka

1/8 supuni ya tiyi ya tsabola ya cayenne

Supuni 1 ya mchere wa kosher

1 tsani tsabola watsopano wakuda kumene

Letesi ya Bibb ya mutu umodzi (masamba 8 akulu)

Makapu awiri nyemba za pinto ndi quinoa (kuyambira Lolemba chakudya chamadzulo)

1 avocado, yolowetsedwa ndikuchepetsedwa kutalika kukhala mizere yopyapyala

Mayendedwe:

1. Mu mbale yaing'ono, phatikizani yogurt, mandimu, chitowe, ndi timbewu tonunkhira; kuika pambali.

2. Mu mbale ina, phatikizani anyezi wofiira, nkhaka, ndi tomato. Onjezerani supuni 2 zokometsera yogurt, tsabola wa cayenne, mchere, ndi tsabola ndipo sakanizani kuphatikiza; kuika pambali.

3. Ikani masamba awiri a letesi pa mbale iliyonse. Sakanizani 1/4 chikho cha quinoa osakaniza mu iliyonse. Gawani nkhaka zosakaniza mofanana pamasamba ndi pamwamba ndi magawo a avocado. Kutumikira ndi kuvala kowonjezera pambali.

Zakudya zopatsa thanzi pakudya: 272 calories, 10g mafuta (1g saturated), 37g carbs, 12g protein, 10g fiber, 118mg calcium, 4mg iron, 154mg sodium

LACHINAYI: Sipinachi Wosakaniza Wokometsera wokhala ndi chitowe ndi Quinoa

Amatumikira: 4

Nthawi yokonzekera: 8 mphindi

Nthawi ya Cook: Palibe

Zosakaniza:

Supuni 3 za maolivi

Supuni 1 vinyo wosasa wa basamu

Supuni 1 yopanda mafuta ya Greek yoghurt

Makapu awiri adakonza quinoa (kuyambira Lolemba chakudya chamadzulo)

4 makapu mwana sipinachi masamba

1/2 anyezi wofiira wochepa, wodulidwa pang'ono

4 cutlets nkhuku yophika (kuyambira Lolemba chakudya chamadzulo), odulidwa

1/4 supuni ya tiyi ya mchere wa kosher

1/4 supuni ya supuni ya tsabola watsopano wakuda

1 avocado, yomenyedwa komanso yomata

6 radishes, woonda pang'ono

Mayendedwe:

1. Mu mbale yaing'ono, whisk pamodzi mafuta, viniga, ndi yogurt. Khalani pambali.

2. Mu mbale yapakati, phatikizani quinoa, sipinachi, anyezi, ndi nkhuku. Pamwamba ndi kuvala ndi kuponyera kuti muvale. Nyengo ndi mchere ndi tsabola, kenako pindani pa avocado. Lawani ndi kuwonjezera mchere ndi tsabola ngati mukufuna.

3. Gawani saladi mofanana pakati pa mbale zinayi ndikukongoletsa ndi sliced ​​​​radishes. Kutumikira nthawi yomweyo.

Zakudya zopatsa thanzi pakudya: Ma calories 515, mafuta 26g (4g saturated), 36g carbs, 35g protein, 10g fiber, 100mg calcium, 5mg iron, 569mg sodium

LACHISANU: Ndimu-Katsitsumzukwa Linguine ndi Italiya Soseji

Amatumikira: 4

Nthawi yokonzekera: Mphindi 10

Nthawi ya Cook: Mphindi 10

Zosakaniza:

8 ounces lonse-tirigu linguine supuni 1 mafuta

2 cloves adyo, minced

Madzi a 1/2 mandimu

1/2 supuni ya supuni mchere wa kosher, kuphatikizapo zambiri kuti mulawe

6 mapesi ophika katsitsumzukwa (kuchokera pa chakudya cha Lachiwiri), kudula mu zidutswa 1-inch

1 pounds low sodium soseji yaku Italy yaku Turkey

6 ounces chitumbuwa tomato

Tsabola wakuda watsopano

Mayendedwe:

1. Bweretsani mphika waukulu wamadzi amchere pang'ono kuti uwiritse. Onjezani linguine ndikuphika kwa mphindi 8 mpaka 10 kapena mpaka al dente. Sungani 1/2 chikho madzi pasitala, kenako tsani Zakudyazi.

2. Bweretsani pasitala mumphika ndikuponya mafuta, adyo, mandimu, 1/2 supuni ya tiyi mchere, ndi katsitsumzukwa; zimitsani kutentha.

3. Panthawiyi, tenthetsani skillet wamkulu pa sing'anga-mmwamba ndi soseji yofiirira kumbali zonse. Onjezani madzi osungidwa a pasitala ndikuphika kwa mphindi 5 kapena mpaka sipadzakhalanso pinki. Chotsani soseji pa skillet ndikudula mu zidutswa zakuda-inchi-inchi.

4. Tumizani pasitala ku skillet ndikuponya ndi timadziti ta poto. Onjezerani soseji wodulidwa ku skillet pamodzi ndi tomato. Nyengo kuti mulawe ndi tsabola ndikutumikira nthawi yomweyo.

Zakudya zopatsa thanzi pakudya: 434 calories, 17g mafuta (4g saturated), 46g carbs, 27g protein, 7g fiber, 13mg calcium, 4mg iron, 332mg sodium

Onaninso za