Echiche Nri Anyasị nke 6 maka Ibu Ibu

Ndinaya

• Zucchini "Pasta" na Basil "ude" ihendori
• Hummus Veggie Burgers
• Chicken Barbeque nwere Mac kacha mma na chiiz
• Steak na Guacamole Fajitas
• Chili na Lime Azụ Tacos
• Siza Salmon a ghere eghe
• Nyochaa maka

Ị si ọrụ lọta, ike gwụrụ gị, na ịchọrọ inye mmetụta gị-anyị na-enweta ihe kpatara nri abalị nwere ike bụrụ mgba. Ọ bụ ya mere anyị ji nwee Dawn Jackson Blatner, R.D.N., rụpụtara usoro ntụzịaka calorie anọ ndị a iji nyere gị aka imecha ụbọchị ụtọ, ọ bụghị gorged. Otu n'ime ihe nzuzo ya? Na-enye afọ ojuju ude gị (hey, anyị niile anọla ebe ahụ!) Ejila nri si na akwụkwọ nri eme ihe, dị ka chiiz kọlịflawa na ọcha bean na basil pesto. Hummus Veggie Burger-nke dị mma maka ifriizi maka ihe mberede nri abalị - jupụtara na ihe ndị na-edozi ahụ, gụnyere garbanzo agwa, flaxseed, na tahini, iji mee ka afọ ju gị ma gbaa ọkụ iji mee ka ọ gafee agụụ abalị. Ma ọ bụrụ na ị na-achọsi ike ihe dị mma (eluigwe egbochie!), Blatner's fish tacos ma ọ bụ salmon grilled salad ga-egbo yen nri dị ọcha na-enweghị imebi uto.

Zucchini "Pasta" na Basil "ude" ihendori

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N'iji peeler akwukwo nri, kpoo 1 zukini n'ime strands yiri pasta. N'ime igwe nri ma ọ bụ blender jikọtara 3/4 iko agwa dị ọcha mkpọ, rinsed na drained; 1/4 iko basil ọhụrụ; 1 tablespoon mmanụ olive na-amaghị nwoke; 1 tablespoon ọhụrụ lemon ihe ọṅụṅụ; 1 tablespoon mmiri; na 1/8 teaspoon nnu mmiri. Puree ruo mgbe ire ụtọ. Wụsa ihendori na noodles zukini ma fesaa ya na ara ọkụkọ ekpori ọkụ 3 , iberi. (Ngwa ngwa kichin riri ahụ ahụ ugbu a? Ntụziaka kacha mma Spiralizer iji mebie agụụ Pasta gị.)

Hummus Veggie Burgers

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N'ihe nhazi ihe oriri ma ọ bụ blender, gbakwunye otu ounce 15 nwere ike ịsacha ma ghee agwa garbanzo, 1 tablespoon tahini, 1 tablespoon ihe ọ lemonụ lemonụ lemon ọhụrụ, 1 kloovu minced, na 1/8 teaspoon nnu; usu ruo ọkara chunky. Tinye mkpụrụ osisi flax dị ngaji abụọ, mkpụrụ osisi atọ a gwakọtara agwakọta, na ngaji 1/2 nke a mịrị amị; kpalie ikpokọta. Mepụta ngwakọta n'ime patties 4. Ghichaa patties 2 maka ụbọchị ọzọ wee hapụ alụlụụ 2 na mmiri esi nri. Na skillet n'elu oke ọkụ, sie patties maka nkeji 6, tụgharịa otu ugboro. Tinye otu patty n'akụkụ nke ọ bụla nke muffin English ọka zuru oke. N'elu ọkara nke ọ bụla na 1/4 iko spinach na 1 nnukwu iberi tomato ma jee ozi ihu na-emeghe.

Chicken Barbeque nwere Mac kacha mma na chiiz

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Na ihe oriri ma ọ bụ blender, jikọta 1 iko kọlịflawa steamed, 1/4 iko mmiri ara ehi pasent 2, 3 tablespoons shredded cheese cheddar, na 1/8 teaspoon nnu mmiri; puree ruo mgbe ire ụtọ. Tinye ngwakọta chiiz na 1/2 iko osikapa agba aja aja elbow noodles. Na-efe noodles na 2 1/2 ounces grilled ara ọkụkọ tinye ya na 2 teaspoons barbeque sauce na 1 cup steamed green agwa.

Steak na Guacamole Fajitas

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Na skillet n'elu ọkara okpomọkụ, gbakwunye 1 teaspoon mmanụ oliv na -amaghị nwoke na 1 garlic clove, minced. Tinye 1 iko mpekere mgbịrịgba sliced ​​​​, 1/2 iko sliced ​​​​mhịhịa, 1/2 iko thinly sliced ​​​​eyịm, 1 tablespoon chili ntụ ntụ, na 1/4 teaspoon nnu oké osimiri. Sauté maka nkeji 5 ma ọ bụ ruo mgbe akwụkwọ nri dị nro. Kewaa nha n'etiti tortilla ọka ọka dị ọkụ 6 nke anụ ọhịa abụọ. N'elu nke ọ bụla nwere 1 ounce grilled sliced ​​steak na 1 tablespoon guacamole. (Ịchọrọ nhọrọ enweghị anụ? Gbalịa mee otu n'ime nri 6 nri anaghị eri anụ ndị anaghị eri anụ Mexico.)

Chili na Lime Azụ Tacos

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N'ime mpempe achịcha nke e ji foil kpuchie ya na ihe nfe nri, tinye azụ ọcha ounce 4. Kpochapu azụ na teaspoons 2 chili ntụ ntụ na broil maka nkeji 8, ma ọ bụ ruo mgbe azụ dị 145 Celsius na enweghị opa. Na nnukwu efere, tinye 3/4 iko kabeeji shredded, 2 tablespoons chopped green eyịm, 2 tablespoons ọhụrụ cilantro, 2 tablespoons lime ihe ọṅụṅụ, na 1/8 teaspoon nnu oké osimiri. Ịtụgharị. Kewaa azụ na kabeeji nhata n'etiti 3 tortillas ọka dị ọkụ nke anụ ọhịa 6 dị elu wee taco taco ọ bụla na 1 tablespoon salsa ọhụrụ. (Nke a bụ nnukwu nhọrọ maka ịrapara na nri gị mgbe ị na -eri nri, kwa! Gbakwunyere nri iri ndị Mexico a maka ịnọ na -adị gịrịgịrị.)

Siza Salmon a ghere eghe

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Na nnukwu efere, jikọta 3 iko chopped romaine letus, 2 tablespoons shredded parmesan cheese, na 1 iberi sprouted dum ọka toast bee n'ime crouton-sized cubes. Na obere efere, jikọta 1 tablespoon tahini, 1 tablespoon ihe ọ lemonụ lemonụ lemon ọhụrụ, 1 tablespoon mmiri, 1 teaspoon Dijon mọstad, 1/2 kloovu minced garlic, na 1/8 teaspoon nnu mmiri. Tinye mgbakwasa na salad ma tụgharịa. Top na 3 ounces grilled salmon.

Nyochaa maka