Lijo tsa ho Thibela Tloaelo ea Hau ea Tsoekere

Litaba

• Tlhahlobo bakeng sa

Mona ke sohle seo u tla se hloka bekeng e le 'ngoe ea lijo le lijo tse bobebe morerong ona.

Sontaha

Banana Burrito

Etsa "pancake" ea 8 u sebelisa kopi e le 'ngoe ea lowfat pancake mix, lehe le le leng, 1 tbsp kokoana-hloko ea koro, le kopi e le' ngoe ea lebese la nonfat. Sela banana e le 'ngoe e nyane ebe u beha likotoana tlase bohareng ba phepe e phehiloeng; e kenye "burrito."

Holimo le 2 tbsp apurikose sauce (liapolekose tse kentsoeng makotikoting ka lero la tsona, tse tšolotsoeng ebe li kopantsoe hanyane ho fihlela li le chunky) le 1 tbsp yogurt e senang mafura.

Salate ea Cesare

Kopanya likopi tse 2 tsa lettuce la romaine, 1 oz e halikiloeng ea chisi ea Parmesan, 2 tbsp moaparo oa Cesare o nang le khalori e tlase le pepere e ntšo e fatše, ho latsoa.

MOSOTHO

Linguini e monate le Sauce ea Clam

Pheha li-noodle tsa 9-oz (tse omileng) tse ncha ka metsing a letsoai, a belang ho fihlela o le bonolo, hoo e ka bang metsotso e 5.

Bakeng sa sauce: Ka sekoaelo se seholo, saute 4 minced garlic cloves ka 2 tbsp oli ea mohloaare ka mocheso o mofuthu motsotso o le mong. Se ke oa lumella ho sootho. Eketsa makotikoti a mabeli a 1 1/2-oz minced, 1 28-oz e ka pheha tamati, 2 tbsp peista ea tamati, 3 tbsp basil e sa tsoa khuoa, lero la khalase ea botlolo ea 8-ounce le letlapa la pepere e khubelu.

Pheha ho fihlela u futhumetse, metsotso e ka bang 10. Kenya letsoai le pepere ho latsoa. Pasta e tšolotsoeng ka holimo ka mongobo ebe o fafatsa chisi ea 1/2 ea chisi ea Parmesan.

LABOBELI

Sandwich ea salate ea mahe

Ka sekotlolo se senyenyane, kopanya lehe le le leng le leholo (le phehiloeng le le khaotsoeng), 2 tbsp mayonnaise, 1 tbsp e entsoeng ka celery, 1/2 tsp mosetareta oa Dijon (ho ikhethela), le letsoai le pepere ho latsoa. Abela motsoako selaeng se le seng sa bohobe ba koro e felletseng le hodimo ka makhasi a 2 a lettuce; eketsa selae sa bobeli sa bohobe.

Burger ea Turkey e nang le Corn Salsa

Foromo 4 oz ea extra-lean, turkey e fatše ka har'a patty. Nama e halikiloeng kapa e halikiloeng bakeng sa monehelo o lakatsehang (mahareng a sa tloaelehang, a sebelisitsoeng hantle, jj. Burger ea holimo ka salsa le ho sebeletsa.

Litapole tse monate tsa litapole

Khaola litapole tse 1 5-ounce ka har'a li-wedges ebe u fafatsa letsoai. Beha likotoana letlapeng la cookie tse koahetsoeng ka ho pheha meroho. Bake li-wedges ka ontong e futhumetseng ho ea ho likhato tse 425 ho fihlela e le crispy, hoo e ka bang metsotso e 25.

LIEKETSENG LETSATSI

Sunrise Smoothie

Ho blender, sephali 1/2 senoelo sa nonfat sa yogurt e hlakileng, 2 tbsp lero la lamunu la lamunu, banana e le 'ngoe, halves tse 4 tsa apricot (makotikoting ka lero la hae), 2 tbsp kokoana-hloko ea koro e halikiloeng, lekhasi la lemone la tsp. Tšela ka khalase ebe u sebeletsa.

Sipinake le Pear Salad

Lahlela hammoho linoelo tse 2 tsa spinach ea lesea, pere e le 'ngoe, e peoe le ho tšeloa, 1 tbsp e tšetsoe eiee e khubelu, 1 tsp oli ea sesame le 1 tbsp asene ea balsame.

LIEKETSENG LETS'ELA

Litamati li koahetsoe ke Tuna

Ka sekotlolo se senyenyane, kopanya 1/3 e nang le tuna e tletseng metsi (e tšolotsoeng, hoo e ka bang 2 oz), 1 tbsp lowfat mayonnaise, 2 tbsp diced celery le 1 tbsp e tšetsoe eiee e tala. Khaola tamati e kholo ea 1 likotong 'me u fafatse ka motsoako oa tuna.

Nama ea kolobe le meroho e hlohlelletsa Fry

Selae sa 2 oz se omeletseng haholo sa nama ea kolobe le linoelo tse 4 tsa meroho hore e be mese e mosesane. Apara sekoaelo se seholo se nang le limela tsa meroho le sebaka holim'a mocheso o mofuthu. Ha marotholi a metsi a koahela ka pane, eketsa nama ea kolobe, meroho, kopanya kopi e le 1 ea moro oa kana, 1 tsp. li-flakes tse khubelu tsa pepere, 2 tbsp. soy sauce le 1 tbsp cornstarch. Motsoako oa Sautee ho fihlela nama e phehiloe, metsotso e ka bang 7.

MOHLANKA

Bean n 'Cheese Quesadillas

Beha li-tortilla tsa poone tse 2 mochesong o moholo oa griddle, fafatsa chisi e cheddar e 1 oz holimo le 1/3 senoelo sa linaoa tse ntšo tse kentsoeng makotikoting (tse tšolotsoeng ebe li hlatsoitsoe). Chesa ho fihlela cheese e qala ho qhibiliha, hoo e ka bang metsotso e 2. Tlosa mocheso le holimo ka 2 tbsp cilantro e khethiloeng le 1/3 senoelo sa salsa.

MOQEBELETSI

Taco ea Hoseng ea Hoseng

Apara pane e mahareng ka ho pheha meroho 'me u e behe holim'a mocheso o mofuthu. Kenya tamati, mahe a mabeli le 1 tbsp salsa. Motsoako o qhibilihang ho fihlela o le bonolo 'me u sebelise ka har'a li-tortilla tse peli tsa poone tse futhumetseng.

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