Boemo bo botle, letsatsi le khanyetsa ... Hoa utloahala joaloka nako ea pikini ho 'na! Ho ja fresco hoa thabisa, empa ho hlokahala hore u netefatse hore lijana tseo u li tlisetsang ke maemo a mofuthu a leholimo a loketseng. Lihlopha tse 'nè tse pholileng li phethehile ka matsatsi a chesang.
1 - Tsukini-Noodle Chinese Chicken Salad
1/2 ea risepe (hoo e ka bang likopi tse 2): lik'hilojule tse 230, 6g mafura (0.5g a lula fatše), 476mg sodium, 21.5g carbs, 4g fiber, tsoekere 13g, protheine ea 23,5g
Lerato la ka bakeng sa li-noodle tsa zucchini ha li sa feleng. Ke tsona tse fapaneng tsa pasta tse tlaase! Tšoara moepe eo (o ka etsa lintho tse ngata joalo ka eona !) 'Me a re etse salate.
1. Pula li-6-ounce ka lebese la khoho le se nang letlalo le se nang matsoho ho bophara ba 1/2-inch. Nako le nako e mong le e mong oa letsoai le pepere e ntšo.
2. Tlisetsa skillet sprayed ka mocheso o se nang metsi ho mocheso o mofuthu. Pheha khoho ka metsotso e ka bang 4 ka lehlakoreng le leng, ho fihlela ho phehoa.
3. Ho sebelisa slicer ea limela (joaloka Veggetti), khaola lik'hilograma tse 1 (zero e ka bang 2) e be li-noodle tse kang li-noodle. (Haeba u se na slicer ea maqhubu a moea, li-zucchini tsa peel e kenngoe ka mahlakoreng a maholo-a-laotsoe, e potoloha zucchini kamora 'mino o mong le o mong.) Ho se hokae ho tšela li-noodle tse khutšoanyane.
4. Beha li-noodle tsa zucchini ka sekotlolo se seholo. Koha khoho, 'me u kenye sekotlolo. Kenya 1/4 senoelo sa mafura a sesame a mafura a fatše (joaloka liaparo tsa Newman's Own Sesame Ginger), 'me u lahlele ho apara.
5. Khothaletsa lik'hilograma tse peli tsa metsi a chestnuts le likotlolo tse tšetsoeng ka likotlolo, 1/4 senoelo se tšolotsoeng le tse khethiloeng ka mandarin orange (pele e ne e tletse ka lero), le 1/4 senoelo se tšetsoeng mahlakuli. Koahela le refrigerate ho fihlela ho qhibiliha, bonyane metsotso e 15.
6. Top le 1/4 ounce (hoo e ka bang ka 1 isipone) lialmonde tse sliced.
2 - Sassy Melon Salad
1 / 4th recipe (hoo e ka bang likotlolo tse 1 1/3): lik'hilojule tse 91, 0,25g ea mafura (0g a ntse a nona), 30mg sodium, 22g carbs, 2g fiber, tsoekere ea 17g, 2.5g
Bua ka ho khatholla! Leka litholoana tse monate tse kopantsoeng le yogurt ea vanilla-lime-watermelon. Litlhapi tsa hau tsa pikini li tla batla recipe, le metsotsoana.
1. Kopisong ea blender kapa lijo tsa motsoako oa lijo, kopanya 1/2 senoelo sa joala sa vanille sa oli, mafura a 2 a lero la lime le 1/4 senoelo sa seedless (or seeded). Tšoaea ho fihlela e boreleli.
2. Sejana se seholo, kopanya likotlolo tse 1 1/2 tse hlahisoang ka cantaloupe, linoelo tse 1 1/2 tse tšolotsoeng likomkomere, kopi e le 'ngoe e tšolotsoeng pere, le khase ea 3/4 ea sekhao sa seedless (or seeded). Eketsa motsoako oa yogurt, 'me u akhote ho apara.
Ho nka pikiniki? (Nako e le 'ngoe e ka ba ho phomola haholo!) Tlatsa salate ea nkho ea mason .
3 - Cheese Skewers e Fruity
1/2 ea risepe (2 skewers): lik'hilojule tse 109, 4.5g mafura a mafura (fat sat,), 241mg sodium, 8.5g carbs, 0.5g fiber, 7g tsoekere, li-protein tse 9,5g
Mema sehlopha sena sa litoro ka pikiniki ea hau. Ho bonolo ho etsa, 'me combo ea tatso e boemong! Ka linako tse ling, ho ja lijo tse monate haholo ho hloka lintho tse fokolang haholo .
1. Khaola likotoana tse 3 tsa Mini Baby Light Light ho li-wedges tse 4 ka 'ngoe.
2. Khaola mahapu (kapa seeded) mahapu ka lik'hilograma tse 16 tse nang le lik'hilograma tse 1/2.
3. Tšoara skewer 'me u tšele litlhaku tse latelang: 1 cube ea watermelon, 1 cheese wedge, 1 makermonone cube, 1 cheese, 1 watermelon cube, 1 cheese, 1 watermelon cube.
4. Pheta hape ka tse ling tse tharo tsa skewers!
4 - Pico de Gallo ea tropike
1 / 8th ea risepe (hoo e ka bang 1/4 senoelo): lik'hilojule tse 25, 0g mafura (0g a lula a mafura), 108mg sodium, 5.5g carbs, 1g fiber, 2g tsoekere, 1g
Na ho na le nako eo li-chips le ho pata e seng karabo? Bakeng sa letsatsi le mofuthu, sehlekehleke sena se bululetsoeng sehlekehlekeng sa chunky salsa ke tsela ea ho tsamaea!
1. Kopi e kholo e nang le sesebelisoa se kopantsoeng, kopanya kopi ea 1/2 ea mango e kopantsoeng, 1/2 senoelo se koahetsoe le ho hlatsoa linaoa tse mongobo tse entsoeng ka makotikoting, 1/3 senoelo se lekaneng le tomate, senoelo sa 1/4 senoelo se bofubelu bo tšositsoeng, 1/4 senoelo se tšolotsoeng 'mala o mofubelu o teteaneng, pepere e 1 e kopantsoeng le pepere e khabisitsoeng, khase e 1 e kopantsoeng, lero la 2 teaspoon letsoai, 1/8 teaspoon pepere e ntšo, le 1/8 teaspoon fatše.
Kopanya ho fihlela seaparo sa junifomo.
3. Senya le refrigerate ho fihlela u se u loketse ho se sebelisa.
E-ba le thabo moo! 'Me u hopole ho lula hydrated; ke tsela e le 'ngoe feela ea ho ba le bophelo bo botle !
Bakeng sa lirepepe tse se nang molato, lijo tse fumanoang, lits'ebeletso tsa maqheka, le ho feta, ngolisa mahala mahala ea imeile kapa u etela Hungry Girl!