Likhopolo tsa lijo tsa motšehare tse 6 tse se nang molato bakeng sa tahlehelo ea boima ba 'mele

Litaba

• "Pasta" ea Zucchini le Sauce ea Basil "Cream"
• Li-Burger tsa Hummus Veggie
• Khoho ea Barbeque e nang le Mac e Ntle le Cheese
• Steak le Guacamole Fajitas
• Li-tacos tsa Chili le Lime Fish
• Salmon Cesare e halikiloeng
• Tlhahlobo bakeng sa

U fihla hae u tsoa mosebetsing, u khathetse, 'me u batla ho fepa maikutlo a hau - re fumana ka ho feletseng hore na ke hobane'ng ha lijo tsa mantsiboea li ka ba thata. Ke kahoo re bileng le Dawn Jackson Blatner, R.D.N., ea entseng liresepe tsena tse 400 tsa lik'halori ho u thusa ho qeta letsatsi u thabile, u sa khabisoa. E 'ngoe ea liphiri tsa hae? Ho khotsofatsa litakatso tsa hau tsa tranelate (hey, re bile teng kaofela!) ka li-sauces tse hlileng li entsoeng ka meroho, joaloka chisi ea cauliflower le pesto e tšoeu ea linaoa le basil. Hummus Veggie Burger-e ntle haholo ho hoama bakeng sa ts'ohanyetso ea lijo tsa mantsiboea-e jere lisebelisoa tse nang le limatlafatsi, ho kenyeletsoa linaoa tsa garbanzo, flaxseed le tahini, ho o boloka o tletse le ho fehla moea ho o fetisa litakatso tsa bosiu. 'Me haeba u hlile u lakatsa ho hong ho phetseng hantle (leholimo le hana!), Li-tacos tsa tlhapi tsa Blatner kapa salate e halikiloeng ea salmone e tla khotsofatsa yen ea lijo tse hloekileng ntle le ho sekisetsa tatso.

"Pasta" ea Zucchini le Sauce ea Basil "Cream"

Litšoantšo tsa Corbis

Sebelisa peeler ea meroho, kuta zucchini e le 'ngoe ka likhoele tse bōpehileng joaloka pasta. Ho sebapala lijo kapa blender kopanya kopi e 3/4 ea linaoa tse tšoeu tse kenngoeng ka makotikoting, ho hlatsoa le ho tšeloa metsi; 1/4 senoelo sa basil e ncha; Supuni e 1 ea oli ea mohloaare e sa tsoaloang; 1 isipuniki ea lero la lemone; 1 tablespoon metsi; le 1/8 teaspoon letsoai la leoatle. Puree ho fihlela e boreleli. Lahlela mongobo o nang le li-noodle tsa zucchini 'me u behe ka letsoele le halikiloeng ka likhoho tse 3. (Na u lemaletse lisebelisoa tsa kichineng hona joale? Mokhoa o Molemo ka ho Fetisisa oa Spiralizer oa ho Silakanya Litakatso tsa Hau tsa Pasta.)

Li-Burger tsa Hummus Veggie

Litšoantšo tsa Corbis

Ho sesebelisoa sa lijo kapa blender, eketsa linaoa tsa garbanzo tse 15-ounce tse hlatsoitsoeng le tse tšetsoeng, khaba e le 'ngoe ea tahini, khaba e le 1 ea lero la lemone le lecha, konofolo e le 1 ea clove le 1/8 teaspoon letsoai la leoatle; pulse length ho fihlela seka-chunky. Kenya likhaba tse 2 tsa fatše tsa flaxseed, likhaba tse 3 tse khaotsoeng ka onion e khubelu, le 1/2 teaspoon e omisitsoeng dill ho motsoako; hlohlelletsa ho kopanya. Theha motsoako ka li-patties tse 4. Felisa li-patties tse 2 bakeng sa letsatsi le leng le moholi o setseng 2 ka ho pheha spray. Ka skillet holim'a mocheso o mofuthu, pheha li-patties metsotso e 6, u fetohe hang. Kenya patsi e le 'ngoe lehlakoreng le leng le le leng la 'muffin oa Senyesemane oa lijo-thollo tse halikiloeng. Ka holimo halofo e 'ngoe le e' ngoe ka sipinake sa senoelo sa 1/4 le selae se le seng se seholo sa langa le le lej 'me u sebeletse sefahleho se bulehileng.

Khoho ea Barbeque e nang le Mac e Ntle le Cheese

Litšoantšo tsa Corbis

Kopanong ea lijo kapa blender, kopanya kopi e le 'ngoe ea cauliflower e nang le mouoane, 1/4 senoelo sa lebese la 2 lekholong, likhaba tse 3 tsa cheddar chisi, le 1/8 teaspoon letsoai la leoatle; puree ho fihlela e boreleli. Eketsa motsoako oa chisi ho 1/2 senoelo se phehiloeng ka raese e sootho ea li-noodle. Sebeletsa li-noodle ka li-ounces tse 2 1/2 tsa khoho e halikiloeng e nang le likhabapo tse 2 tsa barbeque sauce le kopi e le 'ngoe ea linaoa tse tala tse halikiloeng.

Steak le Guacamole Fajitas

Litšoantšo tsa Corbis

Ka skillet holim'a mocheso o mofuthu, eketsa 1 teaspoon oli ea mohloaare e sa tsoaloang le 1 garlic clove, minced. Eketsa kopi e le 'ngoe ea pepere ea tšepe, 1/2 senoelo sa li-mushroom tse halikiloeng, 1/2 senoelo se tšesaane se entsoeng ka onion, 1 tablespoon phofo ea phofo, le 1/4 teaspoon letsoai la leoatle. Eketsa metsotso e 5 kapa ho fihlela meroho e le bonolo. Arola ka mokhoa o ts'oanang lipakeng tsa li-tortilla tsa poone tse 2 tse futhumetseng tse 6-inch. Holimo ka 'ngoe le steak e halikiloeng ka ounce e le' ngoe le khaba e 1 ea guacamole. (U batla khetho e se nang nama? Leka e 'ngoe ea Mefuta ena e 6 ea Melomo ea Mexican ea Mexican Recipes.)

Li-tacos tsa Chili le Lime Fish

Litšoantšo tsa Corbis

Ho lakane ea ho baka e koahetsoeng ka foil ebile e koahetsoe ka ho pheha, eketsa litlhapi tse tšoeu tse 4. Apara litlhapi tse nang le likhabapo tse 2 tsa phofo le khomo ea metsotso e 8, kapa ho fihlela tlhapi e le 145 ° ebile e opaque. Ho sekotlolo se mahareng, eketsa kh'abeche e halikiloeng ea senoelo sa 3/4, likhaba tse 2 tsa eiee e tala, likhaba tse 2 tse ncha tsa cilantro, likhaba tse 2 tsa lero la kalaka le 1/8 teaspoon letsoai la leoatle. Lahlela ho kopanya. Arola tlhapi le k'habeche ka ho lekana lipakeng tsa li-tortilla tsa poone tse 3 tse futhumetseng tse 6-cm le holimo ho taco ka 'ngoe le khaba e le' ngoe ea salsa e ncha. (Ena ke khetho e ntle haholo ea ho khomarela lijo tsa hau ha u ntse u ja lireschorenteng, hape! Hammoho le lijana tsena tse 10 tsa Mexican bakeng sa ho lula u le Slim.)

Salmon Cesare e halikiloeng

Shutterstock

Ka sekotlolo se sephara, kopanya linoelo tse 3 tse halikiloeng tsa lethisi ea Roma, likhaba tse 2 tse halikiloeng tsa chisi ea parmesan, 'me selae se le seng se hlahisitse toast ea lijo-thollo e sehiloeng likotong tse boholo ba crouton. Ka sekotlolo se senyenyane, hlakola hammoho khaba e 1 ea tahini, khaba e 1 ea lero la lemone, metsi a 1 a thispone, teaspoon e 1 ea mosetareta oa Dijon, konofolo ea 1 clo2 ea clove le 1/8 teaspoon letsoai la leoatle. Kenya moaparo ho salate ebe u akhela. Holimo le salmone e halikiloeng e 3.

Tlhahlobo bakeng sa