1 - Overnight Oatmeal Parfait
Ichi ndicho chikafu chikuru chekutora-uye-kuenda kunze kwekumirira kwenguva refu pachitoro chekofi.
Muchidimbu chemasvikiro, shandisa 1/2 kapu yakave yakasikwa, 1/2 kapu isina kutengesa vanilla almond mukaka, 1 kwete-calorie sweetener packet, uye 1/4 tsp. sinamoni. Sakanidza zvakanaka, kufukidza, uye firiji kwemaawa masere, kusvikira mahara ari nyore uye akawana akawanda emvura.
Stir oatmeal. Murefu girazi, yakasara hafu ye oatmeal, hafu ye 5.3-oz. chikafu mafuta-pasina vanilla Girichi yegurisi, uye 1/3 mukombe yakatswa strawberries. Dzokorora neaatmeal yakasara uye yogurt, inoteverwa neimwe 1/3 mukombe yakatswa strawberries. (322 makori, 4.5g mafuta)
Nzira Yokuita Kuwedzera Oatmeal
2 - Cheesy BBQ Chicken Roll-Ups
Ndinoda kuisa chifu chekuku nemishonga inonaka uye ndichiiputira ndisati ndabika. Inoratidzika seyemafaro, asi iri nyore kwazvo.
Preheat oven kusvika 350 digiri. Zvichidhura 3/4 mukombe wakachengetwa broccoli cole slaw. Microwave kwemaminitsi maviri, kana kuti kusvika zvishoma. Kusanganiswa ne 2 wedges Mhuka yeRaughing Light Creamy Swiss cheese.
Pound maviri 5-oz. mbichi boneless skinless chicken maziso cutlets kusvika 1/2-inch thickness. Nguva ne 1/8 tsp. mafuta eonikisi, 1/8 tsp. munyu, uye 2 dashes mutsvuku. Kunyangwe kugovana cheesy slaw pakati pezvikwereti. Tambanudza mumwe nomumwe pamusoro pekusanganiswa kwekurohwa, uye uchengetedze nemagetsi. Bika mune pani yakavharidzirwa nemoto yakafuridzirwa nechaputira spray kwemaminitsi makumi maviri.
Bvisa mapepa, uye zvinyorwa zvakakwana 1 tbsp. BBQ muto (45 makoriki kana pasi pe2-tbsp. Kushumira) pamusoro peganda rimwe nerimwe. Bika kusvikira wapedza, anenge maminitsi gumi nemashanu. (1/2 kamukira = 223 makorikiti, mafutaguru 3.5g)
Zano: Shumira newaini yakawanda yakagadzirirwa broccoli slaw yakakandirwa nechekare yeBuceti muto.
3 - Cheese yakabikwa Dunkin 'Duo
Iyo yakakurumbira "tomato soup 'n grilled cheese" vakaroorana vanowana kuvepa-mafuta.
Tambanudza chidimbu chechingwa chechiedza nechikamu chemafuta anochera American cheese, uye usaswe neMoto Babybel Light cheese. Enda kumusoro nechimwe chikamu chechingwa, uye chengeta rutivi rwepamusoro ne 1 tsp. chiedza chakaputirwa bhotela kana chiedza chechiedza chakapararira.
Uya nekoroti yakasvibiswa nejasi risina kupisa kusvika mukati-yakanyanya kupisa. Isa sandwich mu skillet, buttered side pasi. Paridza kumusoro neumwe 1 tsp. mafuta. Pheka kusvikira chingwa chisina kusvibiswa uye chezi yakanyunguduka, inenge maminitsi maviri nechepamativi, ichipenya zvakanyatsonaka.
Microwave 1/2 mukombe yakaderedzwa-sodium creamy tomasi sopu (4g mafuta kana pasi pemukombe) kweminiti imwe, kana kusvika kupisa. Slice sandwich mudivi 4, uye mushumire nehope yekutamba! (282 makori, 11.5g mafuta)
Healthy Sandwich Guide
4 - Shrimp 'n Slaw Marinara
Tarisa kuti une nzara, nokuti iyi mapeji inobereka kushanda kukuru.
Uya nekoroti yakasvibiswa nejasi risina kupisa kusvika mukati-yakanyanya kupisa. Wedzera 4 makapu broccoli cole slaw uye 1/2 mukombe mvura. Dhavhara uye gadzira maminitsi gumi, kana kuti kusvikira wanyorova. Zivhura uye, kana zvichidiwa, kubika uye kumhanyisa kusvikira mvura yasimuka, 2-3 maminitsi. Wedzera 1/2 mukombe pasi-fat marinara sauce uye 4 oz. akagadzirira-ku-kudya shrimp. Ika uye fukisa kusvikira wapisa uye wakavhenganiswa, maminitsi maviri. Nguva yekuvira negoriki poda, eonic powder, uye tsvuku tsvuku tsvuku. (289 makori, 3g mafuta)
Nzira Yokukuvadza Nayo Zvikamu Zvako Zvikuru Nemavhiri
5 - Sweet 'n Cheesy Apple Flatbread
Izvo zvakashata zvinotakura kuputika kwemapapiro zvinoparadza nzara mumasekondi mashoma.
Preheat oven kusvika 375 degrees. Ita yakakwirira-yepamusoro-soro (kana mashivi-guru tortilla) ine 110 makoriki kana kuti pasi pasi pekabikwa rinoputirwa nesipereti isina kunyorera. Paridza ne 2 wedges yeKuseka Kuno Chiedza Creamy Swiss cheese. Pamusoro ne 3/4 kapu yakatswa Fuji apple, uye shandisa 1/4 mukombe shredded chikamu che mozzarella cheese. Bika kusvikira cheese yanyunguduka uye kuputika kwemapapiro kunononoka, maminitsi 10-12.
Panguva iyi, wedzera 3 tbsp. bharikiki vhiniga kuhombodo kadiki, uye kuunza kumota pamusoro pepakati-kupisa. Deredza kunamidza. Kukurudzira nguva dzose, kubika kusvikira waputika uye kuderedzwa kusvika 1 tbsp., Anenge maminitsi maviri. Dzadza pamusoro pemapapiro, slice, uye unakidzwe. (336 makori, 10g mafuta)
Zvokudya zvezvirimwa Zvokudya Zvakakora
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!