Abincin karin kumallo masu ƙoshin lafiya waɗanda za su ƙara furotin zuwa safiyar ku

Wadatacce

• Kwai na Mexican Scramble
• Hash Kaza da Dankali tare da Soyayyen Kwai
• 1-minti ƙwai
• Kwai da aka farauta
• Huevos Rancheros
• Kwai mai tururi
• Sunny Side-Up
• Frittata Italiana
• Yankakken Kwai da Gurasar Tumatir tare da Mayonnaise Pesto
• Sandwich kwai
• Muffin Kwai-Farin Nama
• Bita don

Mai arziki a cikin furotin (kusan gram 6 kowannensu) amma yana da ƙarancin kalori, ƙwai shine farkon farawa zuwa ranar ku. Kuma tunda sun yi yawa sosai, zaku iya samun kirkira da bulala a cikin ra'ayoyin karin kumallo iri-iri masu lafiya, gami da ɓacin rai, burritos-da-go, da ƙari.

Don haka ɗauki kwali kuma ku shirya don safiya da safe ta zama mai daɗi sosai tare da wasu ingantattun girke -girke na kumallo.

Kwai na Mexican Scramble

Someauki ɗan kudancin iyakar wahayi don wannan karin kumallo mai ƙoshin lafiya wanda ya zo tare da haɓakar fiber mai yawa daga wake.

Sinadaran

• 2 kwai
• 1/4 kofin gwangwani baƙar fata wake
• 1 ounce cheddar cuku
• 2 tablespoons salsa

Umarni

1. Scramble 2 qwai tare da 1/4 kofin gwangwani baki wake (kurkure da drained) da 1 oza rage-mai mai cheddar cuku.
2. Top tare da 2 tablespoons salsa, ko dandana.

Hash Kaza da Dankali tare da Soyayyen Kwai

Hash da shi! Wannan karin kumallo mai ƙoshin lafiya amma mai lafiya zai yi amfani da ragowar kajin ku daga abincin dare na daren jiya.

Sinadaran

• Cokali 2 na karin man zaitun
• 2 kananan albasa, yankakken finely
• 1/4 teaspoon dried Rosemary
• 2 matsakaici dankali, kwasfa kuma a yanka a kananan cubes
• 1/3 kofin ruwa
• 1 kofin yankakken rotisserie kaji guda
• 1 cokali na man shanu marar gishiri
• 4 kwai
• 1/2 teaspoon gishiri
• 1/2 teaspoon ƙasa barkono

Umarni

1. A cikin babban skillet, zafi 1 tablespoon man a kan matsakaici-high zafi.
2. Gasa albasa har sai tayi laushi, kamar minti 5. Ƙara Rosemary kuma dafa karin minti 1.
3. Ƙara dankali da 1/3 kofin ruwa; rage zafi zuwa ƙasa kuma dafa, an rufe, har sai da taushi, kimanin mintuna 10.
4. Ƙara sauran man zaitun 1, kazar, da teaspoon 1/4 kowanne na gishiri da barkono zuwa skillet. Cook, juyawa kawai lokaci -lokaci don ba da damar zuma ta yi launin ruwan kasa da kyau, har sai da zinariya mai duhu sosai, kusan mintuna 10. Canja wuri zuwa farantin.
5. Gasa man shanu a cikin skillet.
6. Fasa qwai a cikin kwanon rufi da kakar tare da sauran gishiri da barkono. Yi amfani da spatula don siffa a hankali da ɗaga gefuna na kwai.
7. Cook har sai gefuna suna launin ruwan kasa kuma an saita cibiyoyin kwai a hankali, kimanin minti 5. Yi hidima akan zanta.

1-minti ƙwai

Hanya mafi sauri don dafa karin kumallo mai lafiya kwai shine tare da microwave ɗin ku. (Idan kuna ciyar da taron jama'a, yi dozin mai dafaffen dozin sau ɗaya tare da wannan fakitin muffin.)

Sinadaran

• 1 kwai
• madara (ko madadin madara)
• ganye da kayan yaji, dandana

Umarni

1. A doke danyen kwai da madara, a zuba a cikin mashin lafiyayyan microwave, sannan a yi zafi na tsawon dakika 60.
2. Season tare da ganye ko kayan yaji, idan ana so.

Kwai da aka farauta

Kwai mai ƙima sosai yana yin ado mai daɗi a kan yanki na ƙoshin hatsi-wanda aka ɗora tare da avocado, natch. Kuma tunda an dafa shi cikin ruwa, farauta zaɓi ne na karin kumallo mai ƙoshin lafiya. Tabbatar yin amfani da sabon kwai tunda ƙwai masu sabo sun fi kama su da kyau. (Haɗa abubuwan cin abincin ku na safe tare da waɗannan girke-girke na karin kumallo mai ƙarancin kuzari.)

Sinadaran

• 1 kwai
• 1 tablespoon vinegar

Umarni

1. Ki fasa kwai a cikin kwano. Ku kawo matsakaicin saucepan na ruwa don tafasa; rage zafi zuwa ƙasa. Ƙara tablespoon na vinegar, sannan motsa ruwa don ƙirƙirar vortex.
2. Zuba kwai a cikin tsakiyar vortex kuma dafa na mintuna uku, ko har sai gwaiduwa ta kai yadda kuke so.

Huevos Rancheros

Wannan karin kumallo kwai lafiya yana kawo zafi. Idan kun fi son barkono da yawa a gefen tame, cire tsaba da haƙarƙari daga jalapeno. (Wani zaɓi na kwai na musamman: Yeralma Yumurta, sanannen abincin titin Farisa.)

Sinadaran

• Fesa nonstick
• Man zaitun cokali 2, raba
• 1 kofin yankakken albasa
• 2 tafarnuwa cloves, minced
• 1 barkono jalapeno, minced
• 1 koren kararrawa barkono, diced
• 1 14.5-ounce na iya yanka tumatir
• 2 teaspoons jan giya vinegar
• 1 15-ounce na iya jan wake na koda, ya bushe ya kuma kurkura
• 1/2 teaspoon ƙasa cumin
• 4 manyan qwai
• 1/4 teaspoon gishiri
• 4 masara tortillas
• 1/2 kofin shredded cuku cheddar

Umarni

1. Preheat da broiler. Sanya takardar yin burodi tare da fesawa mara nauyi.
2. Gasa cokali 1 na mai a cikin babban skillet mara nauyi akan matsakaici-zafi; ƙara albasa, tafarnuwa, jalapeno, da barkono barkono; dafa minti 5. Ƙara tumatir, vinegar, wake, da cumin; dafa, motsawa lokaci -lokaci, mintuna 5 zuwa 6.
3. A cikin skillet mara nauyi, murƙushe ƙwai tare da cokali 1 na ruwa da gishiri.
4. Sanya tortillas a kan burodin burodi, goge bangarorin biyu tare da sauran mai, kuma sanya a ƙarƙashin broiler har sai launin ruwan kasa.
5. Cire daga tanda kuma juya. Top tare da cakuda tumatir da qwai; yayyafa da cuku.
6. Sanya a ƙarƙashin broiler har sai cuku ya narke; yi hidima nan da nan.

Kwai mai tururi

Steaming qwai shine cinch idan kuna neman ƙarancin kalori, ra'ayin kumallo mai ƙoshin lafiya (kuma yana da sauƙin tsaftacewa fiye da datse gwaiduwa a cikin kwanon frying). Ƙari ga haka, sakamakon yana da siliki sosai.

Sinadaran

• 2-3 qwai
• 1 kofin low-sodium kaza broth (na zaɓi)

Umarni

1. Cika tukunyar tururi tare da abin da aka makala da ruwa. Ku kawo wa tafasa.
2. Yayin da ruwa ke zuwa tafasa, whisk ƙwai tare da ruwa ko broth mara ƙarancin sodium. Ƙara cakuda zuwa babban kwano ko kofuna ɗaya. Rage zafi zuwa simmer, kuma sanya kwano ko kofuna a kan tururi. Rufe kuma dafa na tsawon mintuna 12, ko har sai qwai sun kai ga gama da ake so.

Sunny Side-Up

Kwai mai daɗi na gefen rana yana ɗaukar mintuna kaɗan kawai don dafawa. Yayin da kuke ciki, yanke wasu dankali da kayan lambu don jefa a cikin kwanon rufi tare da bulala mai wok don biye da kumallo mai ƙoshin lafiya.

Sinadaran

• 1-5 qwai
• SPRAY dafaffen nonstick ko fesa mai

Umarni

1. Fesa skillet tare da fesa mara sanda ko ƙara mai.
2. Ku kawo skillet zuwa matsakaici zafi, fasa ƙwai a cikin skillet, kuma dafa har sai an saita fararen, kimanin mintuna 3.

Frittata Italiana

Zaɓi kasada tare da wannan karin kumallo mai ƙoshin lafiya. Fita don ƙwai duka ko farare kawai. Sannan, don sanya su uber creamy yayin da suke gasawa, motsa cikin yogurt na Girkanci ko cuku mai tsami.

Sinadaran

• 1 1/2 kofuna waɗanda kwai fata (ko 6 ƙwai duka, ga ƙarin akan waɗancan gwaiduwa)
• 1/4 kofin cuku, mai taushi (ko yogurt na Girkanci a sarari)
• 1 kofuna waɗanda yankakken tumatir da aka bushe da rana
• 4 sabo basil, yankakken finely
• 4 yanka burodi na hatsi, toasted
• Gishiri da fasa barkono baƙi don dandana
• SPRAY mai dafa abinci

Umarni

1. Mix tare da qwai, kirim mai tsami (ko yogurt), gishiri, da barkono.
2. Fesa skillet mara nauyi tare da fesa dafaffen dafaffen dafaffen. Ƙara cakuda farin kwai kuma dafa har sai ta fara farawa.
3. Nan da nan ƙara tumatir-bushewar rana da ganyen Basil. Rufe kuma dafa kimanin mintuna 2 ko har sai an saita ƙwai gaba ɗaya.
4. Don yin hidima: Zamar da frittata a kan allo mai yankan kuma a yanka zuwa sassa huɗu. Ku bauta wa wedges biyu da yanka biyu na gasa a kowane faranti. Yi ado da barkono da ƙarin sabbin basil.

Yankakken Kwai da Gurasar Tumatir tare da Mayonnaise Pesto

Don karin kumallo mai ƙoshin lafiya za ku iya cinyewa a teburin ku, ku ɗora abubuwan haɗin wannan sandwich ɗin daban -daban kuma ku tattara su lokacin da kuka isa ofis.

Sinadaran

• 1 tablespoon mayonnaise
• 1 1/2 teaspoons Basil pesto
• 2 yanka dukan gurasar hatsi
• 1 dafaffen kwai, yankakken yankakken
• 1 kananan tumatir, cored da thinly sliced
• Kosher ko m gishiri da sabo ne ƙasa baki barkono

Umarni

1. A cikin karamin kwano, hada mayonnaise da pesto. Season da gishiri da barkono dandana.
2. Yada cakuda akan yanki burodi 1; a rufe da kwai, tumatir, da sauran gurasa.

Sandwich kwai

BLT yana da kyau, amma kun san abin da ya fi kyau? A BET (naman alade, kwai, tumatir). Tsallake hanyar wucewa kuma gwada wannan na gida, lafiya kumallo maimakon. (Mai dangantaka: 11 Ƙarin Abincin Abincin Abincin Abincin Abincin Abinci)

Sinadaran

• 2 tube naman alade na turkey (ko naman alade na tushen)
• 1 1/4 kofuna waɗanda kwai fata (ko 6 ƙwai duka)
• 4 yanka burodi na hatsi, toasted
• 1/2 kofin shredded cuku cheddar
• 1 1/4 kofuna waɗanda diced, seded plum tumatir
• Gishiri da fasa barkono baƙi don dandana
• SPRAY mai dafa abinci

Umarni

1. Microwave naman alade na mintina 3 ko har sai ya yi kauri. Ajiye.
2. Ki tankade farin kwai, gishiri, da barkono. Sanya skillet mara nauyi tare da fesa dafaffen dafaffen dafaffen. Ƙara cakuda farin kwai. Cook da motsawa kusan mintuna 1 1/2 ko har sai an saita fararen kwai.
3. Don yin hidima: Cokali ƙwai a kan abin gasa. Sama da cuku, naman alade turkey, da tumatir diced.

Muffin Kwai-Farin Nama

Mu duka game da wannan gwaiduwa ne, amma idan kuna son haɓaka furotin a cikin kumallo mai ƙoshin lafiya, gwada zaɓin fararen fata kamar wannan gurasar.

Sinadaran

• 3 kwai fari
• Cikakken hatsi muffin Ingilishi
• 1/2 kofin alayyafo
• 1 yanki cheddar cuku
• 1 yanki tumatir

Umarni

1. Karkace fararen kwai 3.
2. Rufe rabin muffin Ingilishi mai hatsi da 1/2 kofin alayyahu da sauran rabi tare da cice cheddar yanki guda 1; gasa har sai cuku ya narke.
3. Ƙara ƙwai da tumatir yanki 1.

Bita don