6 Ra'ayoyin Abincin Abinci Mara Laifi don Rage Nauyi

Wadatacce

• Zucchini "Taliya" tare da Basil "Cream" miya
• Hummus Veggie Burgers
• Barbeque Chicken tare da Mafi Mac da Cuku
• Steak da Guacamole Fajitas
• Chili da lemun tsami Tacos
• Soyayyen Salmon Kaisar
• Bita don

Kuna dawowa daga aiki, kun gaji, kuma kuna son ciyar da jin daɗinku - mun sami cikakkiyar dalilin da yasa abincin dare akan abinci na iya zama gwagwarmaya. Wannan shine dalilin da yasa muke da Dawn Jackson Blatner, RDN, ya ƙera waɗannan girke-girke guda huɗu na kalori 400 don taimaka muku kammala ranar farin ciki, ba gorged. Daya daga cikin sirrinta? Gamsar da buƙatun ku na ƙira (hey, duk mun kasance a can!) Tare da miya da aka ƙera daga kayan lambu, kamar cuku mai farin kabeji da farin-wake-da-basil pesto. Hummus Veggie Burger-wanda ke da kyau don daskare don gaggawar abincin dare-yana cike da kayan abinci mai gina jiki, ciki har da garbanzo wake, flaxseed, da tahini, don ci gaba da cika da kuzari don sa shi ya wuce sha'awar dare. Kuma idan da gaske kuna sha'awar wani abu mai lafiya (sama ta hana!), Kifin Blatner tacos ko gasasshen salatin salmon zai gamsar da yen mai tsabta ba tare da lalata dandano ba.

Zucchini "Taliya" tare da Basil "Cream" miya

Hotunan Corbis

Yin amfani da peeler kayan lambu, aske zucchini 1 zuwa cikin madauri mai siffar taliya. A cikin injin sarrafa abinci ko blender hada 3/4 kofin gwangwani farin wake, kurkura da magudana; 1/4 kofin sabo ne Basil; 1 tablespoon karin budurwa man zaitun; 1 tablespoon sabo ne ruwan 'ya'yan lemun tsami; 1 cokali na ruwa; da 1/8 teaspoon gishiri teku. Puree har sai da santsi. Ki jefa miya tare da noodles na zucchini sannan a sama tare da gasasshen nono kaji 3, yankakken. (An kamu da na'urar dafa abinci yanzu? Mafi kyawun girke-girke na Spiralizer don Murƙushe Sha'awar Taliya.)

Hummus Veggie Burgers

Hotunan Corbis

A cikin injin sarrafa abinci ko blender, ƙara oza 15 guda ɗaya wanda za a iya kurkura kuma a zubar da garbanzo wake, tahini cokali 1, ruwan 'ya'yan itace sabo ne cokali 1, tafarnuwa minced 1, da gishirin teku 1/8; bugun jini har zuwa Semi-chunky. Ƙara ruwan 'ya'yan lemun tsami cokali 2, 3 yankakken jajayen albasa, da tsamiyar busasshen cokali 1/2 ga cakuda; motsa don haɗuwa. Yi cakuda cikin patties 4. Daskare patties 2 na wata rana kuma hazo ya rage 2 tare da feshin dafa abinci. A cikin skillet akan matsakaicin zafi, dafa patties na mintuna 6, juya sau ɗaya. Ƙara patty ɗaya a kowane gefe na toasted sprouted whole-grain corn muffin. Sama kowane rabi tare da 1/4 kofin alayyafo da 1 babban yanki na tumatir da kuma bauta wa fuska.

Barbeque Chicken tare da Mafi Mac da Cuku

Hotunan Corbis

A cikin injin sarrafa abinci ko blender, hada 1 kofin farin kabeji mai kauri, 1/4 kofin madara kashi 2, cheddar cheddar cokali 3, da teaspoon na gishiri 1/8; puree har sai da santsi. Ƙara cakuda cuku zuwa 1/2 kofin dafa shinkafa shinkafa gwiwar hannu noodles. Ku bauta wa noodles tare da 2 1/2 ozaji gasasshen ƙirjin kaji wanda aka ɗora tare da teaspoons 2 na barbeque sauce da 1 kofin koren wake.

Steak da Guacamole Fajitas

Hotunan Corbis

A cikin kwanon rufi a kan matsakaicin zafi, ƙara cokali 1 karin man zaitun budurwa da tafarnuwa 1, minced. Ƙara 1 kofin yankakken barkono barkono, 1/2 kofin sliced ​​​​namomin kaza, 1/2 kofin thinly sliced ​​albasa, 1 tablespoon barkono barkono, da 1/4 teaspoon gishiri teku. Sauté na tsawon minti 5 ko har sai kayan lambu sun yi laushi. Raba daidai tsakanin 2 tortillas na masara mai inci 6. Sama kowanne tare da gasasshen nama mai yankakken ounce 1 da guacamole cokali 1. ( Kuna son zaɓi mara-nama? Gwada ɗaya daga cikin waɗannan Girke-girke na Mexica mai cin ganyayyaki 6.)

Chili da lemun tsami Tacos

Hotunan Corbis

Zuwa takardar burodi da aka lullube da foil kuma an rufe shi da feshin dafa abinci, ƙara farin oza 4 na ruwa. Rufe kifi tare da cokali 2 na barkono barkono da broil na mintuna 8, ko har sai kifin ya kasance 145 ° kuma ba shi da kyau. A cikin kwano mai matsakaici, ƙara 3/4 kofin shredded kabeji, 2 tablespoons yankakken kore albasa, 2 tablespoons sabo ne cilantro, 2 tablespoons ruwan 'ya'yan itace lemun tsami, da 1/8 teaspoon gishiri teku. Jefa don haɗawa. Raba kifi da kabeji a ko'ina tsakanin 3 dumi 6-inch tortillas masara da kuma saman kowane taco tare da 1 tablespoon sabo ne salsa. (Wannan babban zaɓi ne don manne wa abincinku yayin cin abinci, shima! Ƙari waɗannan faranti 10 na Mexico don Tsayawa Slim.)

Soyayyen Salmon Kaisar

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A cikin kwano mai matsakaici, haɗa 3 kofuna waɗanda aka yanka barkono romaine, cokali 2 na cakulan parmesan, da yanki guda 1 ya tsiro duk toast ɗin hatsi da aka yanka a cikin cubes masu girman crouton. A cikin ƙaramin kwano, haɗa tare da cokali 1 na tahini, cokali 1 na ruwan 'ya'yan lemun tsami, ruwan cokali 1, cokali 1 na Dijon mustard, 1/2 tafarnuwa yankakken tafarnuwa, da teaspoon na gishiri 1/8. Ƙara sutura zuwa salatin kuma jefa. Top tare da 3 ozaji gasassun gasasshen kifi.

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