Chikafu chinogutsa mangwanani hachifaniri kusanganisira kupisa kwezvokudya kana awa mukicheni. Bata mukakiti wekofi uye unakidzwe zvakakwana zvishoma zvekudya zvekudya zvakananga kubva kuma microwave. Ndiri Nenyara Musikana Lisa Lillien, uye pano pane zvitatu zvandinoda kudya mangwanani mumuggi.
1 - Denver Omelette mu Mug
Kanganwa kuva nekukwanisa kuti omelette flip-regai microwave iite basa iwe! Iyi yakawanda yeDenver kupesana, asi ndinokuvimbisa iwe uchiri kuchida. Wedzera chidimbu chechigunwe chezviyo-yese ye fiber uye marangi wevhitamini C, uye iwe unofadza kudya kwemazuva ose, zvakakwana.
1. Gadzirai gorosi huru-yakachengetedzeka uye isina kupera. Microwave 1/4 kapu yakasvibiswa bhenekeri pepper uye 2 mashupuni akaiswa eiii kwemaminitsi 1 1/2, kana kuti zvishoma nezvishoma.
2. Bhora kure mhepo yakanyanyisa. Wedzera 1/2 mukombe (inenge 4 yakakura) mazai ezungu kana mafuta-asina mazai emvura, uye simbisa. Microwave kwemaminiti 1.
3. Shandisai imwechete (inenge 2 zvisikwa) yakasarudzwa 97 muzana kusvika 98 muzana isina mafuta uye 2 mashupusi shredded mafuta-asina cheddar cheese.
4. Microwave kwemaminitsi 1, kana kusvika kusvika.
Nzira yose: 122 makoriori, 0,75g mafuta ose (<0.5g akagara mafuta), 702mg sodium, 6g carb, 0.5g fiber, 2.5g shuga, 21,5g mapuroteni
Aine nzara mune mamwe mug mugs? Ita zvekugadzira nemamwe macrowave kudya! HG Special ndiyo inofarira iwe pachako.
2 - Kuputika-Ne-Blueberries Muffin mu Mug
Muffin pans ndeyemashiripiti ( unogona kuzvishandisa kune zvinhu zvakawanda zvakadaro ), asi zvakadini nenguva iyo iwe unongoda imwe muffin, kwete gumi nevaviri? Mhinduro: muffin mu muggi. Izvo zvakakwana pamwe nevevadzidzi vakaoma vakabikwa mairi kune rumwe rutivi.
HG tsumo: Chenjerera majikiji echando uye ane shuga yakawedzerwa. Iyo yega yega inofanira kuva ye blueberries ivo pachavo!
1. Gadzirai gorosi huru-yakachengetedzeka uye isina kupera. Wedzera 2 mashupuni efurawa yose-gorosi, 1 puniji yegafura yechinangwa, 3 pikiti kwete-calori sweetener, 1/4 teaspoon baking powder, 1/8 teaspoon sinamoni, uye 1/8 teaspoon munyu. Sakanidza zvakanaka.
2. Wedzera mafupuni maviri asina kutengesa vanilla emamondi omukaka, 2 maspuni (anenge 1 mazamu) mazai vatsvene kana mafuta-asina mahwendefa emaawa, 1 kijiko chemaapuleauce asina kuwanikwa, uye 1/2 teaspoon vanilla extract. Tsunga kusvikira yunifomu.
3. Gurisa zvinyoro mu 1/4 mukombe yeblueberries (yakachena kana yakanamirwa kubva kunechando uye yakasvibiswa). Microwave ye2 1/2 maminitsi, kana kusvika kusvika.
4. Nenguva iyo simbira banga kumativi ose kuti ubatsire kuparadzanisa keke kubva mumuggi. Gumbidza gorofu zvinyoronyoro kuti ubudise muffin, uye iplate, kurudyi.
5. Rega kupora zvachose, maminitsi makumi maviri nemashanu. (Iyi danho inofanira kunge yakakosha pakugadzirwa.)
Nzira yose: 148 makoriori, 1g mafuta ose (0g akagara mafuta), 488mg sodium, 28g carbs, 3.5g fiber, 5.5g shuga, 6.5g mapuroteni
3 - Cinnamon Maple French Toast mu Mug
Bvisa griddle! (Ndiani ane nguva yekuchenesa chinhu ichocho?) Tsvaga chikafu cheFrench chishuwo chakananga kubva pamuganda wako waunoda. Ita mapepa maviri emucheka wekakoni kana chikafu-cheka bhakoni mu microwave kune magic maple-bacon breakfast! Ini chaizvoizvo ndinofunga turkey bhakoni inoputika zviri nani mu microwave kupfuura iyo inoita mu skillet.
1. Gadzirai gorosi huru-yakachengetedzeka uye isina kupera. Wedzera 1/4 mukombe (inenge 2 yakakura) mazai vemazai kana mafuta-asina mahwendefa emvura inokonzera mazai, 2 maspuniji asina kutengesa vanilla almond mukaka, 1 packet hapana-calori sweetener, 3/4 teaspoon maple extract, 1/2 teaspoon cinamoni, uye dash salt .
2. Tora 2 zvimedu chingwa chechingwa mu 1-inch. Wedzerai zvingwa zvechingwa kumuggi, uye nyatsorudzira kuti ufuke.
3. Microwave kweminiti 1.
4. Nyorovedza zvinyoro. Microwave kwemaminitsi 45, kana kusvika kusvika.
Nzira yose: 145 makorikori, 1.5g mafuta ose (0g akagara mafuta), 482mg sodium, 21g carbs, 5.5g fiber, 2.5g shuga, 12g protein
Unoda kutapira kukura zvakanyanya here? Ita mamwe mapurisa eFrance , pamwe chete nemamwe mapeji kuti uite nevana vako!
Nokuda kwezvokudya zvisingabatsiri zvinowanikwa, mapepa, mazano 'n tricks, nezvimwe, zvinyora zvemahara emazuva ega e-mail pane nzara-girl.com!