6 Lijo tsa Picnic Favorites Fumana Slim-down

Litaba

• Mahe a Senyehileng a Hummus le Horseradish
• Recipe ea Bison Burger Recipe
• Salate ea litapole tse bobebe le tse monate
• Litapole tse monate tsa Crispy
• Saladi e halikiloeng ea Thai Noodle
• Sesebelisoa sa Slim
• Tlhahlobo bakeng sa

Mahe a Senyehileng a Hummus le Horseradish

Haeba mahe a senyehileng a hlokahala nakong ea lipikiniki tsa hau tsa lehlabula, leka ho fetola mayo bakeng sa hummus ho fumana tekanyo e eketsehileng ea protheine, fiber le antioxidants. Ho ts'oara pere ho etsa hore mahe ana a khelohileng a raele se seng!

E sebeletsa: 6

Nako ea ho itokisa: metsotso e 10

Nako ea ho pheha: Metsotso e 10

Lisebelisoa:

Mahe a 6

1/3 senoelo sa Tribe All Natural Horseradish hummus kapa Tribe Original Flavor

2 tablespoons oli ea mohloaare

1/4 teaspoon pepere e ncha e mongobo, hammoho le ho feta bakeng sa ho khabisa

1/4 teaspoon letsoai

horseradish ho latsoa (ho ikhethela)

Litsela:

Pheha mahe. Hang ha u qetile, tlatsa sekotlolo se seholo ka metsi a leqhoa 'me u fetise mahe ho hlatsoa metsi a leqhoa (boloka metsi a chesang ka pitsa). Mahe a pholileng bonyane metsotso e 10 ebe o sebelisa khaba e slotted ho fetisetsa mahe ka metsing a chesang (ho lokolla likhetla) metsotsoana e 10 ho isa ho e 20. Pat e omme ebile ea ebola.

Khaola mahe ka halofo ka bolelele 'me u ntše li-yolk ka sekotlolo se bohareng. Kenya hummus, oli ea mohloaare, pepere, letsoai le horseradish. Senya hammoho le fereko, le khaba ho tlatsa lihalofo tse tšoeu tsa mahe, ho aroloa ka ho lekana. Fafatsa ka pepere e ntšo.

Lintlha tsa phepo e nepahetseng ka ho sebeletsa (lehe le le leng):

Likhalori: 143

Mafura: 12g

Lik'habohaedreite: 3.2g

Tsoekere: .5g

Faeba: .6g

Protheine: 7g

Recipe e fanoang ke Tribe Hummus.

Recipe ea Bison Burger Recipe

Tlola ketchup ea tsoekere, e pakang teaspoon e 1 ea tsoekere ka khaba e le 'ngoe ea ketchup ebe e phahamisa cheeseburger ea hau ka pelo e nang le pelo e ntle ea guacamole. Ho feta moo, guacamole e tletse potassium; de-bloater ea tlhaho e bolelang hore o ka natefeloa ke burger ena ha o apere bikini e se nang tšabo.

E sebeletsa: 1

Nako ea ho itokisa: metsotso e 15

Nako ea ho pheha: Metsotso e 4

Lisebelisoa:

Av avocado e butsoitseng, e kentsoe ka makhethe, e eboloa ebe ea khuoa

2 di-teaspoon tse tšoeu eiee, e khabeloa hantle

1 tablespoon lero la lemone

2 tablespoons makhasi a cilantro, a khaotsoe

letsoai le pepere

½ teaspoon jalapeno

1 Mmele ka Bison Burger

Sekhechana se le seng sa mafura a tlaase a Monterey Jack

Bun e 1 ea koro

makhasi a arugula

Lilae tse 2 tsa langa le le lej

Litsela:

Ka sekotlolo, kopanya metsoako ea pele e 6 bakeng sa guacamole; kopanya hantle ebe o behella ka thoko.

Ka grill kapa skillet ka mocheso o mofuthu, chesa burger ka metsotso e 2 ka lehlakoreng le leng, flip, holimo le chisi ebe u pheha metsotso e meng e 2 kapa ho fihlela u batla. Se ke oa feta.

Beha burger mokokotlong o ka tlase ka arugula, lilae tsa langa le le lej le likhaba tse 2 tsa guacamole.

Koahela ka mokotla o holimo kapa o natefeloe ke burger e shebaneng le sefahleho.

Palo ea phepo e nepahetseng ka ho sebeletsa (1 burger e nang le likhaba tse 2 tsa guacamole):

Likhalori: 311

Mafura: 18g

Liprotheine: 35g

Recipe e fanoang ke 'Mele ke Bison.

Salate ea litapole tse bobebe le tse monate

Ha ho mohla u tla hloloheloa mayo ho risepe ena e ruileng le e tangy ea salate ea litapole. Hape, ho tseba hore o boloka likhalori tse 119 le ligrama tse 15 tsa mafura ka halofo ea kopi e sebeletsang e etsa hore e latsoehe le ho feta.

E sebeletsa: 10

Lisebelisoa:

21/4 lik'hilograma tse bakang litapole, li qhibililoe ebe li khaola likotoana tse 1-inch

letsoai

3/4 senoelo sa yogurt e se nang mafura

Di-teaspoon tse 2 tsa mosetareta oa Dijon

Khaba e 1 le 1 teaspoon oli ea mohloaare e sa tsoaloang

2/3 senoelo sa eiee e tala e khaotsoeng hantle

3 tablespoons khabeloa khaola parsley

2 tablespoons khabeloa khabeloa khaola dill mane na

pepere e ntšo

Litsela:

Pheha litapole ka pitsa ea metsi a belang a letsoai ho fihlela hamonate, metsotso e 12 ho isa ho e 15. Hlatsoa 'me u pholile ho fihlela mocheso oa kamore.

Ho sa le joalo, whisk yogurt le mosetareta ka sekotlolo se senyenyane. Butle-butle tšela oli ea mohloaare. Eketsa eiee, parsley, le dill 'me u hlohlelletse ho fihlela o kopantsoe.

Fetisetsa litapole ka sekotlolo se seholo 'me u tšollele motsoako oa yogurt holim'a tsona. Kopanya hantle ka khaba ea lepolanka, ho pshatla tse ling tsa litapole, e le hore li fetohe hanyenyane 'me metsoako e kopane hantle. Nako ka seatla se bulehileng ka letsoai le pepere ho latsoa.

Refrigerate hora e le 1 ho isa ho letsatsi le le leng.

Lintlha tsa phepo e nepahetseng bakeng sa ho sebeletsa (1/2 senoelo):

Li-calories: 100

Protheine: 3g

Lik'habohaedreite: 18g

Mafura: 2g

Faeba: 2g

Sodium: 210mg

Recipe ka tumello ea Devin Alexander's Lijo Tse Mpe Haholo Ka ho Fetisisa!

Litapole tse monate tsa Crispy

Litapole tse halikiloeng tsa litapole li fa risepe ena ea khōhō e halikiloeng "e halikiloeng" e sosobane ntle le ho otla fryer. Ka liteko le liphoso Baked! Li-ruffles li atisa ho fana ka litholoana tse ntle, empa u ikutloe u lokolohile ho leka chip ea hau eo u e ratang haholo!

E sebeletsa: 2

Nako ea ho itokisetsa: Metsotso e 20, lihora tse 6 ho phomola

Nako ea ho pheha: Metsotso e 10

Lisebelisoa:

2 3-ounce e se nang masapo, matsoele a kana a se nang letlalo, mafura a bonahalang a tlosoa

1/3 senoelo sa lebese le nang le mafura a tlase

ho fafatsa oli ea mohloaare

1/2 teaspoon phofo ea onion

1/4 teaspoon ea paprika

1/4 teaspoon pepere e ntšo

1/8 teaspoon letsoai

pinch ea cayenne

Li-ounces tse 1 1/2 (hoo e ka bang 1/2 senoelo) e bakiloe hantle! Li-chips tsa litapole kapa li-chips tse ling tse phehiloeng

Litsela:

Beha matsoele a likhoho pakeng tsa lilakane tse peli tsa polasetiki kapa pampiri ea boka sebakeng se sephara sa mosebetsi. Sebelisa lehlakore le boreleli la mallet a nama ho a penya ho fihlela botenya ba 1/2-inch. Kenya matsoele a likhoho ka mokotleng oa polasetiki o ka koaloang hape o moholonyana ho feta matsoele. Tšela lebese la botoro holim'a matsoele, tiisa mokotla, 'me u fetole mokotla ho apesa khoho. Refrigerate bonyane lihora tse 6 kapa bosiu bo le bong, e potoloha hang kapa habeli.

Preheat ontong ho ea ho likhato tse 450 tsa Fahrenheit. Fokotsa mochini o fokolang pampiri e nyane ea ho baka e sa fafatse. Kopanya phofo ea onion, paprika, pepere e ntšo, letsoai le cayenne ka sekotlolo se senyenyane. Beha likhase ka sekotlolo se sa tebang se mahareng.

Tlosa letsoele le le leng la kana ho tsoa lebese la botoro ebe u tlohela mokelikeli o mong le o mong o feteletseng. Fafatsa mahlakore ka bobeli a sefuba ka ho lekana le halofo ea motsoako oa linoko. Ebe u fetisetsa khoho ka sekotlolo sa li-chips tse pshatlehileng 'me u koahele ka ho feletseng ka likhase.

Beha sefuba se tlotsitsoeng ka lakane e lokisitsoeng ea ho baka. Pheta ka letsoele le setseng la kana. Lahla marinade leha e le efe e setseng.

Tšoaea hanyane ka holimo matsoele ka bobeli ka ho pheha spray. Bake metsotso e mene ka hloko - ho kenya matsoele ka spatula ho netefatsa hore ha o tlose seaparo. Fokotsa lehlakore le ka hodimo ka spray ebe o pheha metsotso e meng e 3 ho isa ho e 5, kapa ho fihlela seaparo se le lerootho 'me khoho ha e sa le pinki kahare. Sebeletsa hang-hang.

Palo ea phepo e nepahetseng ka ho sebeletsa:

Likhalori: Lik'hilojule tse 206

Liprotheine: 22g

Likhabohaedreite: 20g

Mafura: 4g

Cholesterol: 51 mg

Faeba: 1g

Sodium: 376mg

Recipe ka tumello ea Devin Alexander's Lijo Tse Mpe Haholo Ka ho Fetisisa!

Saladi e halikiloeng ea Thai Noodle

Ho sebelisa li-noodle tsa poone tse pherese le raese ho bebofatsa salate ea setso ea pasta, 'me ho etsa pontšo e ntle ea pikiniki. Ho molemo le ho feta recipe ena ha e na gluten!

E sebeletsa: 6

Nako ea ho itokisa: metsotso e 20

Nako ea ho pheha: Metsotso e 7

Lisebelisoa tsa ho apara:

1/4 senoelo sa Thai Kitchen® Sweet Red Chili Sauce

2 tablespoons lero la kalaka

1 tablespoon tsoekere e sootho

1 tablespoon sesame oli

Di-teaspoon tse 2 tse ka tlase ho moriana oa soya oa sodium

1 teaspoon peo ea sesame e halikiloeng

Lisebelisoa tsa salate ea pasta:

Lebokose le le leng (li-ounise tse 8) Thai Kitchen® Poone e Pherese le Li-noodle tsa Rice

Kotlolo e le 1 ea linaoa

1/2 senoelo sa pepere e khubelu ea tšepe ea julienne

1/2 senoelo sa lierekisi tse khaotsoeng ka lehloa

2 tablespoons chopped foreshe cilantro

Khaba e 2 ea matokomane

Litsela:

Bakeng sa ho roala, kopanya lisebelisoa tsohle ka sekotlolo se senyenyane. Behella ka thoko.

Tlisa pitsa e kholo ea metsi ho pheha. Tlosa mochesong. Kenya li-noodle tsa poone tse pherese, tse hlohlelletsang ho arohana. Emisa ema metsotso e 5 ho isa ho e 7 kapa ho fihlela li-noodle li le bonolo empa li tiile. Hlatsoa tlas'a metsi a batang; tsoha hantle.

Lahlela li-noodle ka 1/4 senoelo sa ho apara. Beha ka platter ea ho sebeletsa. Holimo le limela tsa linaoa, pepere ea tšepe le lierekisi tsa lehloa. Koahela ka liaparo tse setseng. Khahlisa ka li-cilantro le linate.

Palo ea phepo e nepahetseng ka ho sebeletsa:

Likhalori: 220

Mafura: 4g

Mafura a Kotiloeng 1g

Protheine 4g

Lik'habohaedreite 42g

Cholesterol e 0mg

Sodium ea 208mg

Faeba 1g

Calcium 13mg

Aene 1mg

Recipe e fanoang ke Thai Kitchen.

Sesebelisoa sa Slim

Hlatsoa litefo tsohle tse monate tsa pikiniki ka cocktail ena e tlaase ea khalori. Ha e monate haholo "slim sipper" e loketse letsatsi le chesang la lehlabula. Haeba u ka itlopa bolutu, hlafuna makhasi a koena. Lisebelisoa tsa koena li thusa ho sila lijo le ho kokobetsa mpa.

E sebeletsa: 1

Nako ea ho itokisa: 2 metsotso

Lisebelisoa

1 ounce ea lero la lamunu la mali

1 ounce Cointreau

1 ounce e omileng ea Sauvignon Blanc

1 khaba ea orange bitters

1 sprig ea koena

Metsi a Phatsimang a Perrier

orange e sotha bakeng sa ho khabisa

Litsela:

Tšoaea lisebelisoa tsohle, khatello le holimo ka metsi a Perrier Sparkling. Khahlisa ka ho sotha ha lamunu (boikhethelo).

Palo ea phepo e nepahetseng ka ho sebeletsa:

Likhalori: 150

Recipe e fanoang ke Perrier.

Tlhahlobo bakeng sa