1 - Sesame Snack
Tlhahiso ena e potlakileng ke e 'ngoe ea litakatso tsa nako eohle.
Kopanya likhapi tse 1 1/2 tse nang le likhase tse lekaneng tse nang le khefu ea tsoekere, 3 oz. tlhapa ea khoho e phehiloeng le e khaotsoeng, le 1 tbsp. ho apara ka sesepa e tlaase ea sesame e tlaase fatše. Lahlela ho apara. (Lik'hilojule tse 170, mafura a 2.5g)
Tlhahiso: Haeba u se fan ea lierekisi tse tala, leka sena: Beha sekotlolo se bolokehileng sa microwave le 2 tbsp. metsi, le microwave ka metsotso e 2, kapa ho fihlela ho fokolloa hanyenyane. Hlakola metsi a mangata, 'me u lumelle ho pholile, hoo e ka bang metsotso e 15.
2 - Li-mushroom tsa Quesadilla
Na hoo e ka bang lijo tsa Mexico? U tla rata cheesy quesadilla. E na le tatso eohle ntle le lik'halori tsohle tse mafura.
Tlisa sesepa se seholo sa spillet ka ho fafatsa mocheso o se nang mocheso ho mocheso o bohareng. Pheha 'me u noe senoelo se le seng se omeletsoeng li-mushroom ho fihlela o nolofalitsoe, hoo e ka bang metsotso e meraro. Fetisetsa sekotlolo, 'me u kenye likhahla tse peli tsa chisi ea Laughing Cow Light Creamy Swiss, u li pshatle likoto. Kopanya ka botlalo. (Nako le phofo ea konofolo le pepere e ntšo, haeba u rata.)
Beha tortilla e kholo-e kholo (e nang le lik'hilojule tse ka bang 110 kapa ka tlaase) e pholileng; jala halofo le motsoako oa li-mushroom-cheese. Tšoaea halofo e 'ngoe, ebe u hatella ka bonolo ho tiisa. Haeba ho hlokahala, skillet e hloekileng. Hlakola hape 'me u khutlele mocheso o bohareng. Cook quesadilla ho fihlela ho phomola, hoo e ka bang metsotso e 2 ka lehlakoreng le leng. Kenya likaraka mme u je! (Lik'hilojule tse 203, mafura a 5.5g)
5 Mehato ea Bophelo bo Botle ba Mexico Mehleng ea Fiesta
3 - Mokelikeli oa tomate Crisps
Nka avocado ho ea boemong bo latelang ka ho eketsoa ha litamati tse omisitsoeng ke letsatsi.
Ka sekotlolo se senyenyane, kopanya 1 1/2 oz. avocado mashed (hoo e ka bang 3 tbsp.) e nang le letlapa le leng le le leng la letsoai, pepere e ntšo le phofo ea konofolo. (Hopola, li-seasoning ha li nke karolo e ka sehloohong.)
E-ba le motsoako holim'a li-crackers tse peli tse kholo tse nang le lik'hilojule tse 80 kapa ka tlaase ho e mong le e mong. Fafatsa ka 2 tbsp. e entsoeng ka majoe a omisitsoeng ke letsatsi. (Lik'hilojule tse 254, mafura a 7.5g)
Tlhahiso: Haeba u sitoa ho fumana litamati tse omisitsoeng letsatsing, fumana mofuta o tletseng oli. Ka nako eo, omeletse ka lithaole tsa pampiri ho fumana oli e ngata haholo ho tloha ho tamati kamoo ho ka khonehang.
4 - Li-mushroom tse entsoeng ka pizza
Na u hloka ho lokisa pizza? Ho tla holimo.
Preheat oven ho likhato tse 375. Senya letlapa la ho baka ka sesepa se sa hloekeng. Beha li-mushroom tse leshome le metso e 'meli tsa li-bella (li-stems li tlosoa le tse bolokiloeng) letlapeng, mahlakoreng a pota-potileng. Bake ho fihlela hamonate, 8-10 metsotso.
Khabareng, ka sekotlolo se senyenyane, nako ea 2 tbsp. tomate e entsoeng ka makotikoting e nang le phofo ea garlic, basil e omisitsoeng le phofo ea onion. Khabeloa halofo ea halofo ea li-mushroom le bakoang, 'me le tsose ka har'a tamati. Khabeloa chop 1 sengoathoana Mini Babybel Leseli cheese.
Tlosa mongobo o feteletseng oa li-mushroom caps. Etsa sekhahla sa motsoako oa sauce har'a likhekhe ebe o fafatsa chisi e entsoeng. Bake ho fihlela chesang le chisi li qhibilihile, hoo e ka bang metsotso e meraro. (Lik'halori tse 87, mafura a 3g)
6 Tsela e tlaase ea Carb ea ho Khotsofatsa Tsela ea Pizza
5 - Tite ea Melt
Li-calories tse nyenyane le tse monate.
Preheat oven ho likhato tse 350. Beha likhetla tse 15 tsa li-frolo tse nang le serame (tse kang mofuta oa Athene) ka pampiri ea ho baka e silafalitsoeng ka spray. Bake ho fihlela e le putsoa e khauta, hoo e ka bang metsotso e 5. Lumella ho pholile.
Ho sa le joalo, beha mararo a 3 a Laughing Cow Light Creamy Swiss chisi ka sekotlolo se sireletsehileng sa microwave, le microwave ka metsotsoana e 30, kapa ho fihlela ho fokotseha. Khothalletsa ho fihlela ho boreleli. Kenya 5 oz. e ka etsoa ka albacore tuna (e kenngoa ka metsing, e tšolotsoeng e bile e tletse) le ho qeta letsoai ka leng le pepere. Kopanya hantle. Fana ka motsoako har'a likhetla (hoo e batlang e le 1/2 tbsp. E mong le e mong). (Likhetla tse 5: lik'hilojule tse 143, mafura a 5g)
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!