Reka hang, ja beke eohle

Litaba

• Ha ho Moferefere, Ha ho Moferefere
• Mantaha: Khoho ea Lemon e nang le linaoa tse khubelu le Quinoa
• Labobeli: Red Snapper le Asparagus le Mint Couscous
• Laboraro: Likopi tsa Lettuce tsa Mediterranean tse nang le Moaparo oa Mint Yogurt
• LABone: Salate ea Sipinake se Creamy e nang le kuku ea Cumin le Quinoa
• LABOHLANO: Linguine ea Lemon-Asparagus Linguine le Boroso ea Italy ea Turkey
• Tlhahlobo bakeng sa

Ha ho Moferefere, Ha ho Moferefere

LENANEO LA HO REKA:

4 matsoele a kana a se nang letlalo (a boima ba liponto tse 2)

Li-fillet tse 4 tse khubelu tsa snapper (hoo e ka bang lik'hilograma tse 1 1/2)

1 ponto e tlase ea sodium Italy soseji

2 eiee e nyane e khubelu

4 cloves ea konofolo

1 bunch parsley e ncha

1 bunch radishes (li-bulbs tse ka bang 10)

1 1/2 lik'hilograma ea asparagase (hoo e ka bang mahlaka a 20)

1 sehlopha sa koena e ncha

Likomkomere tse 1

Litamati tsa ciliegia tse 12

1 hlooho ea lettuce ea Bibb

Li-avocado tse 2

Likopi tse 4 makhasi a sepinche sa lesea

Lemone tse 2

Likopi tse 1 1/2 tsa quinoa e omileng

Makotikoti a mabeli (linaoa tse 15 ka 'ngoe) linaoa tse nang le sodium e nang le sodium e tlase

Kopi e le 1 ea motsoala o omileng

Li-ounces tse 8 tsa puo ea lijo-thollo

Sesebelisoa se le seng (li-ounise tse 6) yogurt e sa bonahaleng ea Greek

LINTHO TSA PANTRY:

Oli ea mohloaare

Asene ea balsame

Kumine ea fatše

Pepere ea cayenne ea fatše

Letsoai la kosher

Pepere e ntšo e sa tsoa khuoa

Mantaha: Khoho ea Lemon e nang le linaoa tse khubelu le Quinoa

E sebeletsa: 4

Nako ea ho itokisa: Metsotso e 5

Nako ea ho pheha: Metsotso e 37

Lisebelisoa:

Likotlolo tse 1 1/2 quinoa e omileng

4 matsoele a khoho a se nang lesapo, a se nang letlalo (hoo e ka bang lik'hilograma tse 2), e 'ngoe le e' ngoe e tšeloa ka holimo ho li-cutlets tse 2 4-ounce.

Lero la lemone e le 1

2 teaspoon letsoai la kosher

2 tablespoons kumine fatše

5 tablespoons oli ea mohloaare

1/2 eiee e khubelu e nyane, e halikiloeng

2 cloves konofolo, minced

1/4 teaspoon pepere ea cayenne fatše

Makotikoti a 2 (li-ounces tse 15 ka 'ngoe) linaoa tse nang le sodium e nang le sodium e tlase, li hlatsoitsoe ebile li tšolotsoe

1 teaspoon asene ea balsame

1/2 teaspoon pepere e ncha e mongobo

1/4 senoelo se entsoeng ka parsley e ncha

Li-radishes tse 4, tse lesotsoe

Litsela:

1. Kopanya quinoa le linoelo tse 6 metsi ka sekotlolo se seholo ebe u pheha ka mocheso o mofuthu. Fokotsa ho emisa; koahela 'me u phehele metsotso e 25. Tlosa mocheso 'me u behelle ka thōko metsotso e 5. Fafatsa ka fereko ebe u fetisetsa linoelo tse 2 setshelong se sa keneng moea ho kenya sehatsetsing lijong tsa Labone.

2. Ho sa le joalo, koahela khoho ka lero la lemone 'me u fafatse 1 1/2 teaspoon letsoai. Sebelisa menoana ea hau ho itlotsa ka kumine, ho etsa bonnete ba hore u apara mahlakoreng 'ohle.

3. Chesa likhaba tse 3 tsa oli ea mohloaare ka har'a skillet e kholo ho feta bohareng. Eketsa khoho ka sekhahla se le seng 'me u phehele metsotso e 4 ho isa ho e 5, kapa ho fihlela khauta. Fetola 'me u phehele metsotso e 4 ho isa ho e 5 ho fihlela u phehile. Tlosa skillet ebe u e behella ka thoko ho pholile. Qetella halofo ea kana (li-cutlets tse 4) le sehatsetsi bakeng sa lijo tsa mantsiboea tsa Labone.

4. Ka skillet e tšoanang holim'a sepakapaka se phahameng, eketsa oli ea mohloaare e setseng le eiee e khubelu. Sauté ka metsotso e 4. Kenya konofolo 'me u phehele metsotso e 1 hape. Nako le letsoai le pepere ea cayenne. Kenya linaoa tsa pinto, asene le pepere; kopanya 'me le tlise ho bososela. Hlohlelletsa linoelo tse 3 tse lokisitsoeng ka quinoa, tlosa mochesong ebe u kopanya le parsley. Tlosa tsohle ntle le likopi tse 1 1/2 tsa motsoako oa quinoa; e ke e pholile, ebe e kenya sehatsetsing lijong tsa Laboraro.

5. Arola motsoako oa kana le oa quinoa ka ho lekana lipoleiting tse 'ne. Khabisa ka lilae tsa radish ebe u sebeletsa.

Palo ea phepo e nepahetseng ka ho sebeletsa: Lik'hilojule tse 302, mafura a 10g (1g a tletse), 20g carbs, 32g protein, 5g fiber, 54mg calcium, 3mg iron, 424mg sodium

Labobeli: Red Snapper le Asparagus le Mint Couscous

E sebeletsa: 4

Nako ea ho itokisa: Metsotso e 5

Nako ea ho pheha: Metsotso e 12

Lisebelisoa:

1/4 senoelo sa oli ea mohloaare

1/2 senoelo se entsoeng ka parsley e ncha

1/2 eiee e nyenyane e khubelu, e khaotsoe

Li-fillets tse khubelu tse 4 (hoo e ka bang lik'hilograma tse 1 1/2)

1/2 teaspoon letsoai la kosher

1/2 teaspoon pepere e ncha e mongobo

1/4 teaspoon pepere ea cayenne fatše

1 1/2 lik'hilograma tsa asparagase (mahlaka a ka bang 20)

1/4 teaspoon letsoai la kosher

Kopi e le 1 ea motsoala o omileng

Khaba e 1 e koetsoe koena e ncha

Lero la 1/4 la lemone

Litsela:

1. Chesa oli ka har'a skillet e kholo holim'a mocheso o phahameng. Kenya parsley le onion 'me u phehe, u hlohlelletse khafetsa, ka metsotso e ka bang 4, kapa ho fihlela onion e le bonolo.

2. Hlakola sehla ka mahlakoreng 'ohle ka letsoai, pepere le pepere ea cayenne. Fokotsa mocheso ho ea bohareng 'me u behe litlhapi ka mokhoa o lekaneng holim'a eiee le parsley. Koahela 'me u lumelle mouoane metsotso e 5, kapa ho fihlela o phehiloe. Fetisetsa poleiti, koahela ka foil, ebe u beha ka thoko.

3. Kenya asparagus ho skillet e tšoanang le metsi a 2 tablespoons. Pheha, e senotsoe, metsotso e 3 ho isa ho e 5, ho fihlela e le botala bo khanyang ebile e le bonolo. Tlosa mahlaka a 6, a behelle ka thōko ho pholile, ebe o phuthela le ho kenya sehatsetsing bakeng sa lijo tsa Labohlano.

4. Ho sa le joalo, tlisa likhaba tse 1 1/2 metsi ho pheha ka pitsa e mahareng, ebe o hlohlelletsa letsoai le motsoala. Koahela, tlosa mocheso, 'me u eme metsotso e 5 ho isa ho e 7 ho fihlela mokelikeli oohle o kenngoa. Foka ka fereko, hlohlelletsa koena, le nako ea ho latsoa le letsoai haeba ho hlokahala.

5. Arola motsoako oa motsoala oa motsoala, o khaola le eiee ka ho lekana lipoleiti tse 'ne. Pepeta lemone holim'a litlhapi 'me u e sebelise ka asparagase.

Palo ea phepo e nepahetseng ka ho sebeletsa: Lik'hilojule tse 494, mafura a 18g (3g a tletse), 40g carbs, 43g protheine, 4g fiber, 74mg calcium, 3mg iron, 365mg sodium

Laboraro: Likopi tsa Lettuce tsa Mediterranean tse nang le Moaparo oa Mint Yogurt

E sebeletsa: 4

Nako ea ho itokisa: Metsotso e 10

Nako ea ho pheha: Ha ho letho

Lisebelisoa:

1/2 senoelo se seng sa yogate ea yogreek

Lero la 1/4 la lemone

1 teaspoon fatše kumine

2 tablespoons e entsoeng koena e ncha

1/2 onion e nyenyane e khubelu, e khaotsoeng hantle

Likomkomere tsa 1/2, li ebotsoe ebe li tšeloa likotoana tsa 1/4-inch

Li-ounces tse 6 (hoo e ka bang kopi e le 'ngoe) tamati ea ciliegia, halofo

1/8 teaspoon pepere ea cayenne

1 pinch letsoai la kosher

1 pinch pepere e ncha e ncha

1 hlooho ea Bibb lettuce (makhasi a maholo a 8)

Likopi tse 2 tsa linaoa tsa pinto le quinoa (ho tloha lijong tsa Mantaha)

1 avocado, e koetsoe le ho tšeloa ka lehlakore ka bolelele hore e be marapo a masesaane

Litsela:

1. Ka sekotlolo se senyenyane, kopanya yogurt, lero la lemone, kumine le koena; behella ka thoko.

2. Ka sekotlolo se seng, kopanya onion e khubelu, likomkomere le tamati. Kenya litapole tse 2 tsa yogurt, pepere ea cayenne, letsoai le pepere ebe u hlohlelletsa ho kopanya; behella ka thoko.

3. Beha makhasi a 2 a lettuce holim'a lipoleiti tse 'nè. Spoon 1/4 senoelo sa quinoa motsoako ho e mong le e mong. Arola motsoako oa likomkomere ka ho lekana holim'a makhasi le holimo ka likhae tsa avocado. Sebeletsa ka liaparo tse eketsehileng lehlakoreng.

Palo ea phepo e nepahetseng ka ho sebeletsa: Lik'hilojule tse 272, mafura a 10g (1g a tletse), 37g carbs, 12g protheine, 10g fiber, 118mg calcium, 4mg iron, 154mg sodium

LABone: Salate ea Sipinake se Creamy e nang le kuku ea Cumin le Quinoa

E sebeletsa: 4

Nako ea ho itokisa: Metsotso e 8

Nako ea ho pheha: Ha ho letho

Lisebelisoa:

3 tablespoons oli ea mohloaare

1 tablespoon asene ea balsame

Khaba e le 'ngoe ea yogurt ea Greece e se nang mafura

Likopi tse 2 li lokiselitse quinoa (ho tloha ka Mantaha lijo tsa mantsiboea)

Likopi tse 4 makhasi a sepinche sa lesea

1/2 onion e nyenyane e khubelu, e tšesaane e tšetsoe

Li-cutlets tse 4 tse phehiloeng (ho tloha lijong tsa Mantaha), e hlakotsoe

1/4 teaspoon letsoai la kosher

1/4 teaspoon pepere e ncha e mongobo

1 avocado, e koetsoeng le ho hlaba

6 radishes, tšesaane sliced

Litsela:

1. Ka sekotlolo se senyenyane, hlakola hammoho oli, asene le yogurt. Behella ka thoko.

2. Ka sekotlolo se mahareng, kopanya quinoa, spinach, onion le khoho. Holimo ka ho apara le ho lahlela ho apara. Nako le letsoai le pepere, ebe o mena ka avocado. Latsoang 'me u kenye letsoai le pepere ha u lakatsa.

3. Arola salate ka ho lekana lipoleiti tse 'nè' me u khabise ka li-radishes tse nang le likotoana. Sebeletsa hang-hang.

Palo ea phepo e nepahetseng ka ho sebeletsa: Lik'hilojule tse 515, mafura a 26g (4g a tletse), 36g carbs, 35g protein, 10g fiber, 100mg calcium, 5mg iron, 569mg sodium

LABOHLANO: Linguine ea Lemon-Asparagus Linguine le Boroso ea Italy ea Turkey

E sebeletsa: 4

Nako ea ho itokisa: Metsotso e 10

Nako ea ho pheha: Metsotso e 10

Lisebelisoa:

Li-ounces tse 8 tsa puo ea lijo-thollo tse 1 tsa oli ea mohloaare

2 cloves konofolo, minced

Mokelikeli oa 1/2 lemon

1/2 teaspoon letsoai la kosher, le ho feta ho latsoa

Mahlaka a 6 a asparagus e phehiloeng (ho tloha lijong tsa Labobeli), khaola likotoana tse 1-inch

1 ponto e tlase ea sodium Italy soseji

Li-ounces tse 6 tsa tamati ea ciliegia

Pepere e ntšo e sa tsoa khuoa

Litsela:

1. Tlisa pitsa e kholo ea metsi a letsoai le senang letsoai. Kenya linguine 'me u phehele metsotso e 8 ho isa ho e 10 kapa ho fihlela al dente. Boloka 1/2 senoelo sa metsi a pasta, ebe u ntša li-noodle.

2. Khutlisetsa pasta pitseng ebe u e akhela ka oli ea mohloaare, konofolo, lero la lemone, 1/2 teaspoon letsoai le asparagase; tima mocheso.

3. Ho sa le joalo, futhumatsa skillet e kholo holim'a boroso e mahareng le e sootho ka mahlakore ohle. Kenya metsi a pasta a bolokiloeng ebe u pheha metsotso e 5 kapa ho fihlela e se pinki. Tlosa boroso ho skillet ebe u arola likotoana tse boima ba 1/2-inch.

4. Fetisetsa pasta ho skillet ebe u e akhela ka lero la pan. Kenya lisose tse halikiloeng hape ho skillet hammoho le litamati. Nako ea ho latsoa le pepere ebe o sebeletsa hanghang.

Palo ea phepo e nepahetseng ka ho sebeletsa: Lik'hilojule tse 434, mafura a 17g (4g a tletse), 46g carbs, 27g protein, 7g fiber, 13mg calcium, 4mg iron, 332mg sodium

Tlhahlobo bakeng sa