Zụọ ahịa otu ugboro, rie nri kwa izu

Ndinaya

• Enweghị Fuss, enweghị Muss
• MỌdee: Ọkụkọ Lemọn nwere agwa agwa na quinoa
• TuESDAY: Red Snapper nwere asparagus na Mint Couscous
• Wenezde: iko letus Mediterranean na Mint Yogurt Mint
• Tọzdee: Salad Spinach na-esi ísì ụtọ na Cumin Chicken na Quinoa
• Fraịde: Lemọn-Asparagus Linguine na soseji Turkey Turkey
• Nyochaa maka

Enweghị Fuss, enweghị Muss

Ndepụta ịzụ ahịa:

Ara ọkụkọ 4 na -enweghị ọkpụkpụ, na -enweghị akpụkpọ anụ (ihe dị ka paụnd abụọ)

4 fillet na-acha uhie uhie (ihe dị ka 1 1/2 pound)

1 paụnd soseji turkey dị obere sodium

2 obere eyịm uhie

4 garlic cloves

1 ụyọkọ pasili ọhụrụ

1 ụyọkọ radishes (ihe dị ka bọlbụ 10)

1 1/2 pound asparagus (ihe dị ka stalks 20)

1 ụyọkọ mint ọhụrụ

1 kukumba

12 ounces tomato cherry

1 isi letus Bibb

2 ube oyibo

4 iko akwụkwọ nri akwụkwọ nwa

2 lemons

1 1/2 iko quinoa akọrọ

Mkpọ 2 (15 ounces nke ọ bụla) obere sodium pinto agwa

1 cup couscous akọrọ

8 ounces linguine ọka zuru oke

1 akpa (6 ounces) yogọt Grik na-abụghị abụba

AKWỤKWỌ ỤWA

Mmanụ oliv

Balsamic mmanya

N'ala cumin

Tinye ose cayenne n'ala

Nnu kosher

Ọhụrụ ose oji

MỌdee: Ọkụkọ Lemọn nwere agwa agwa na quinoa

Na -eje ozi: 4

Oge nkwadebe: Nkeji 5

Oge nri: Nkeji 37

Efrata:

1 1/2 iko akọrọ quinoa

Ara ọkụkọ 4 na-enweghị ọkpụkpụ, na-enweghị akpụkpọ anụ (ihe dị ka paụnd abụọ), nke ọ bụla na-egbutu ya n'ụzọ kwụ ọtọ n'ime cutlets 2 4 ounce.

Ihe ọṅụṅụ nke 1 lemon

2 teaspoons nnu kosher

2 tablespoons ala cumin

5 tablespoons mmanụ olive

1/2 obere yabasị uhie, minced

2 cloves garlic, nke ọma

1/4 teaspoon ala ose cayenne

Mkpọ 2 (15 ounces ọ bụla) agwa pinto sodium dị ala, rinsed na drained

1 teaspoon balsamic mmanya

1/2 teaspoon ọhụrụ n'ala nwa ose

1/4 iko chopped pasili ọhụrụ

4 radishes, iberibe

Ntuziaka:

1. Jikọta quinoa na iko mmiri 6 n'ime nnukwu efere wee weta obụpde n'elu nnukwu ọkụ. Belata na -esi nri; ekpuchi ma sie nri maka nkeji iri abụọ na ise. Wepu ya na okpomọkụ wee hapụ ya maka nkeji ise. Jiri ndụdụ fegharịa ma bufee iko 2 n'ime akpa ikuku ka ị tinye friji maka nri abalị Tọzdee.

2. Ka ọ dị ugbu a, kpuchie ọkụkọ na ihe ọ lemonụ lemonụ lemon ma fesaa ya na nnu nnu 1 1/2. Jiri mkpịsị aka gị na -ete cumin, hụ na ị kpuchiri akụkụ ya niile.

3. Kpoo 3 tablespoons mmanụ oliv na nnukwu skillet n'elu ọkara. Tinye ọkụkọ n'otu oyi akwa wee sie nri maka nkeji 4 ruo 5, ma ọ bụ ruo mgbe ọla edo. Tụgharịa ma sie nri nkeji 4 ruo 5 ọzọ ruo mgbe esichara ya. Wepu ya na skillet wee wepụta ya ka ajụkwa oyi. Kechie ọkara ọkụkọ (cutlets 4) na friji maka nri abalị Tọzdee.

4. N'otu skillet n'elu ọkara dị elu, gbakwunye mmanụ olive fọdụrụ na yabasị uhie. Sauté maka nkeji 4. Tinye garlic na esi nri maka nkeji 1 ọzọ. Tinye nnu nke fọdụrụ na ose cayenne sie. Tinye agwa pinto, mmanya, na ose; jikọta ma weta ka ọ dị ọkụ. Nwuo n'ime iko 3 kwadebere quinoa, wepụ ya na ọkụ, wee jikọta na pasili. Wepu ihe niile ma 1 1/2 iko quinoa ngwakọta; hapụ ka ọ dị jụụ, tinyezie friji maka nri abalị Wenezdee.

5. Kewaa ngwakọta ọkụkọ na quinoa nhatanha n'etiti efere anọ. Kwadebe ya na mpekere radish wee jee ozi.

Akara erimeri kwa otu onye: Kalori 302, abụba 10g (1g juru), 20g carbs, protein 32g, eriri 5g, 54mg calcium, 3mg iron, 424mg sodium

TuESDAY: Red Snapper nwere asparagus na Mint Couscous

Na -eje ozi: 4

Oge nkwadebe: Nkeji 5

Oge nri: 12 nkeji

Efrata:

1/4 iko mmanụ oliv

1/2 iko chopped pasili ọhụrụ

1/2 obere yabasị uhie, sliced

4 fillet snapper (ihe dị ka 1 1/2 pound)

1/2 teaspoon nnu kosher

1/2 teaspoon ọhụrụ n'ala nwa ose

1/4 teaspoon ose cayenne ala

1 1/2 pound asparagus (ihe dị ka 20 stalks)

1/4 teaspoon nnu kosher

1 cup couscous akọrọ

1 tablespoon chopped ọhụrụ Mint

Ihe ọ ofụ ofụ nke 1/4 lemon

Ntuziaka:

1. Kpoo mmanụ na nnukwu skillet n'elu ọkara oke ọkụ. Tinye pasili na yabasị na esi nri, na-akpali akpali, maka ihe dị ka nkeji 4, ma ọ bụ ruo mgbe yabasị dị nro.

2. Tinye nnu, ose, na ose cayenne sie nri n'akụkụ niile. Belata okpomọkụ na ọkara wee tinye azụ n'ime ọbụna oyi akwa n'elu eyịm na pasili. Kpuchie ma hapụ uzuoku maka nkeji 5, ma ọ bụ ruo mgbe esiri ya. Nyefee na efere, kpuchie ya na foil, wee wepụ ya.

3. Tinye asparagus n'otu skillet ya na mmiri ngaji 2. Esi nri, ekpuchighị, maka nkeji 3 ruo 5, ruo mgbe akwụkwọ ndụ akwụkwọ ndụ na -enwu gbaa. Wepu mkpisi 6, wepụta ka ọ dị jụụ, wee kechie na refrigerate maka nri abalị Fraịde.

4. Ka ọ dị ugbu a, weta iko mmiri 1 1/2 na obụpde n'ime ite dị ọkara, wee kpalie ya na nnu na nwa nwanne nne. Kpuchie, wepụ ya na ọkụ, hapụkwa ka ọ kwụrụ maka nkeji 5 ruo 7 ruo mgbe mmiri niile ga -eri. Were fọkpụ, fesaa na mint, na oge iji nnu nụrụ ụtọ ma ọ bụrụ na achọrọ.

5. Kewaa ngwakọta nwa nwanne nne, nke na -eri anụ, na nke yabasị n'otu efere n'etiti efere anọ. Wunye ntakịrị lemon n'elu azụ ma jiri asparagus jee ozi.

Akara erimeri kwa otu onye: Kalori 494, abụba 18g (3g juru), 40g carbs, 43g protein, 4g fiber, 74mg calcium, 3mg iron, 365mg sodium

Wenezde: iko letus Mediterranean na Mint Yogurt Mint

Na -eje ozi: 4

Oge nkwadebe: Nkeji 10

Oge nri: Ọ dịghị

Efrata:

1/2 iko yogọt Greek na -enweghị abụba

Ihe ọ ofụ ofụ nke 1/4 lemon

1 teaspoon ala cumin

2 tablespoons chopped ọhụrụ Mint

1/2 obere yabasị uhie, gbachapụrụ agbachapụ

1/2 kukumba, peeled na diced n'ime iberibe 1/4-anụ ọhịa

6 ounces (ihe dị ka 1 iko) tomato cherry, ọkara

1/8 teaspoon ose cayenne

1 tuo nnu kosher

1 tuo ose ojii n'ala ọhụrụ

1 isi letus bibb ( nnukwu akwụkwọ 8)

2 iko pinto agwa na quinoa (site na nri abalị Mọnde)

1 ube oyibo, olulu na sliced ​​ogologo ogologo n'ime mpekere dị mkpa

Ntuziaka:

1. Na obere efere, jikọta yogọt, ihe ọ lemonụ lemonụ lemon, cumin na mint; wepụrụ.

2. Na nnukwu efere ọzọ, jikọta yabasị uhie, kukumba, na tomato. Tinye mgbakwasa yogọt 2, ose cayenne, nnu, na ose ma kpalite ka agwakọta; wepụrụ.

3. Tinye akwụkwọ letus abụọ na efere anọ ọ bụla. Ngaji 1/4 iko quinoa ngwakọta n'ime nke ọ bụla. Kewaa ngwakọta kukumba evenly n'elu akwụkwọ ya na elu ya na mpekere ube oyibo. Jiri mgbakwasa agbakwunyere jee ozi n'akụkụ.

Akara erimeri kwa otu onye: Kalori 272, 10g abụba (1g juru), 37g carbs, protein 12g, eriri 10g, calcium 118mg, iron 4mg, 154mg sodium

Tọzdee: Salad Spinach na-esi ísì ụtọ na Cumin Chicken na Quinoa

Na -eje ozi: 4

Oge nkwadebe: Nkeji 8

Oge nri: Ọ dịghị

Efrata:

3 tablespoons mmanụ olive

1 tablespoon balsamic mmanya

1 tablespoon yogurt Greek na -enweghị abụba

2 iko kwadebere quinoa (site na nri abalị Mọnde)

4 iko akwụkwọ nri akwụkwọ nwa

1/2 obere yabasị na-acha uhie uhie, nke dị ntakịrị

Mpekere ọkụkọ 4 esi nri (site na nri abalị Mọnde), diced

1/4 teaspoon nnu kosher

1/4 teaspoon ose oji n'ala ọhụrụ

1 ube oyibo, pitted na diced

6 radishes, bee n'ime obere iberibe

Ntuziaka:

1. Na obere efere, gbanye mmanụ, mmanya na yogọt ọnụ. Wepụ ya.

2. Na nnukwu efere, jikọta quinoa, spinach, yabasị, na ọkụkọ. Top na mgbakwasa ma tụba ya na mkpuchi. Oge na nnu na ose, wee tụgharịa na ube oyibo. Detụ ire ma tinyekwuo nnu na ose ma ọ bụrụ na achọrọ.

3. Kewaa salad nke ọma n'etiti efere anọ ma chọọ ya mma na radishes sliced. Na -eje ozi ozugbo.

Akara erimeri kwa otu onye: Kalori 515, abụba 26g (4g juru), 36g carbs, protein 35g, eriri 10g, calcium 100mg, iron 5mg, 569mg sodium

Fraịde: Lemọn-Asparagus Linguine na soseji Turkey Turkey

Na -eje ozi: 4

Oge nkwadebe: Nkeji 10

Oge nri: Nkeji 10

Efrata:

8 ounces linguine ọka zuru oke 1 ngaji mmanụ olive

2 cloves garlic, nke ọma

Ihe ọ ofụ ofụ nke 1/2 lemon

1/2 teaspoon nnu kosher, gbakwunye ọzọ ka o rie

6 ahịhịa esi nri asparagus (site na nri abalị Tuesday), bee n'ime iberibe 1 inch

1 paụnd obere-sodium Italian toki soseji

6 ounces tomato cherry

Ọhụrụ ose oji

Ntuziaka:

1. Weta nnukwu ite mmiri dị nnu nnu na obụpde. Tinye linguine ma sie nri maka nkeji 8 ruo 10 ma ọ bụ ruo mgbe al dente. Debe 1/2 iko mmiri pasta, wee kpoo noodles.

2. Weghachite pasta n'ite ma fesaa mmanụ oliv, galik, ihe ọṅụṅụ lemon, 1/2 teaspoon nnu, na asparagus; gbanyụọ ọkụ.

3. Ka ọ dị ugbu a, kpoo nnukwu skillet n'elu soseji ọkara-elu na agba aja aja n'akụkụ niile. Tinye mmiri pasta echekwara maka nkeji ise ma ọ bụ ruo mgbe agaghịzi acha odo odo. Wepu soseji na skillet wee bee n'ime mpekere 1/2-inch.

4. Nyefee pasta na skillet wee fesa ya na mmiri ihe ọ panụ panụ. Tinye soseji mpekere azụ na skillet yana tomato. Oge nụrụ ụtọ na ose na -eje ozi ozugbo.

Akara erimeri kwa otu onye: Kalori 434, abụba 17g (4g juru), 46g carbs, protein 27g, eriri 7g, calcium 13mg, iron 4mg, 332mg sodium

Nyochaa maka