Siyayya Sau ɗaya, Ku Ci Duk Makonni

Wadatacce

• Babu Fuss, Babu Muss
• LITININ: Lemon Chicken tare da Jan wake da Quinoa
• TALATA: Red Snapper tare da Bishiyar asparagus da Mint Couscous
• LARABA: Kofunan Salatin Bahar Rum tare da Mint Yogurt Dressing
• ALHAMIS: Salatin Alayyahu mai tsami tare da Cumin Chicken da Quinoa
• JUMA'A: Lemon-Bishiyar asparagus Linguine tare da tsiran alade na Italiyanci
• Bita don

Babu Fuss, Babu Muss

JERIN SOYAYYA:

4 ƙirjin kaji marasa fata, (kimanin fam 2)

4 jajayen macizai (kusan 1 1/2 fam)

1 laban low-sodium Italiyanci turkey tsiran alade

2 kananan albasa ja

4 tafarnuwa albasa

1 bunch sabo ne faski

1 bunch radishes (kimanin kwararan fitila 10)

1 1/2 fam na bishiyar asparagus (kimanin 20 stalks)

1 faranti sabo ne na mint

1 kokwamba

12 ozaji tumatir

1 shugaban latti Bibb

2 avocados

Kofuna 4 baby ganyen alayyafo

2 lemo

1 1/2 kofuna waɗanda bushe quinoa

gwangwani 2 (ozaji 15 kowace) ƙananan sodium pinto wake

1 kofin busasshen couscous

8 oz na dukan-harshen harshe

1 kwantena (oza 6) yogurt na Girkanci mara nauyi

KAYAN AIKI:

Man zaitun

Balsamic vinegar

Cumin ƙasa

barkono cayenne ƙasa

Kosher gishiri

Freshly ƙasa baki barkono

LITININ: Lemon Chicken tare da Jan wake da Quinoa

Yana hidima: 4

Lokacin shiri: Mintuna 5

Lokacin dafa abinci: Minti 37

Sinadaran:

1 1/2 kofuna waɗanda bushe quinoa

4 nono marasa fata, ƙirjin kaji marasa fata (kusan fam guda 2), kowannen su a yanka a sarari a cikin yanka guda 2 4-ounce

Juice na 1 lemun tsami

2 teaspoons gishiri kosher

2 tablespoons ƙasa cumin

Man zaitun cokali 5

1/2 karamin albasa ja, yankakken

2 cloves tafarnuwa, minced

1/4 teaspoon ƙasa barkono cayenne

Gwangwani 2 (oza 15 kowanne) low-sodium pinto wake, rinsed and drained

1 teaspoon balsamic vinegar

1/2 teaspoon freshly ƙasa barkono barkono

1/4 kofin yankakken sabo ne faski

4 radishes, yankakken

Kwatance:

1. Haɗa quinoa tare da ruwa kofuna 6 a cikin babban saucepan kuma a tafasa akan zafi mai zafi. Rage zuwa simmer; rufe kuma dafa don minti 25. Cire daga zafi kuma ajiye shi na minti 5. Fluff tare da cokali mai yatsa kuma canja wurin kofuna 2 zuwa kwantena mara iska don sanyaya don abincin dare na Alhamis.

2. A halin yanzu, rufe kaji tare da ruwan 'ya'yan lemun tsami kuma yayyafa da gishiri 1 1/2. Yi amfani da yatsunsu don gogewa a cikin cumin, tabbatar da rufe dukkan bangarorin.

3. Zafa man zaitun cokali 3 a cikin babban kwanon rufi akan matsakaici. Ƙara kaza a cikin ɗaki ɗaya kuma dafa na tsawon minti 4 zuwa 5, ko har sai da zinariya. Juya kuma dafa karin mintuna 4 zuwa 5 har sai an dahu. Cire daga kwanon rufi kuma ajiye shi don kwantar da hankali. Kunsa rabin kajin (cutlets 4) da firiji don abincin dare na Alhamis.

4. A cikin kwanon rufi ɗaya a kan matsakaici-high, ƙara sauran man zaitun da jan albasa. Saute na minti 4. Ƙara tafarnuwa kuma dafa don ƙarin minti 1. Yayyafa sauran gishiri da barkono cayenne. Ƙara wake pinto, vinegar, da barkono; hada da kawo wuta. Dama a cikin kofuna 3 da aka shirya quinoa, cire daga zafin rana, da haɗuwa a faski. Cire duka amma 1 1/2 kofuna na cakuda quinoa; a bar sanyi, sannan a sanyaya don abincin Laraba.

5. Raba cakuda kaza da quinoa daidai gwargwado tsakanin faranti huɗu. Ado da yankan radish da hidima.

Sakamakon abinci mai gina jiki ta kowace hidima: 302 adadin kuzari, 10g mai (1g cike), carb 20g, furotin 32g, fiber 5g, calcium 54mg, baƙin ƙarfe 3mg, 424mg sodium

TALATA: Red Snapper tare da Bishiyar asparagus da Mint Couscous

Yana hidima: 4

Lokacin shiri: Mintuna 5

Lokacin dafa abinci: Minti 12

Sinadaran:

1/4 kofin man zaitun

1/2 kofin yankakken sabo faski

1/2 karamin albasa ja, yankakken

4 ja snapper fillet (kimanin 1 1/2 fam)

1/2 teaspoon gishiri kosher

1/2 teaspoon freshly ƙasa barkono barkono

1/4 teaspoon ƙasa barkono cayenne

1 1/2 fam bishiyar asparagus (game da 20 stalks)

1/4 teaspoon gishiri kosher

1 kofin busassun couscous

1 tablespoon yankakken sabo ne Mint

Ruwan lemun tsami 1/4

Kwatance:

1. Zafi mai a cikin babban kwanon rufi a kan matsakaici-high zafi. Ƙara faski da albasa da kuma dafa, yana motsawa sau da yawa, na kusan mintuna 4, ko har sai albasa ta yi laushi.

2. Sayar da kayan miya a kowane bangare tare da gishiri, barkono, da barkono cayenne. Rage zafi zuwa matsakaici kuma sanya kifin a cikin madaidaicin Layer akan albasa da faski. Rufe kuma bar tururi na mintina 5, ko har sai an dafa ta. Canja wurin farantin karfe, rufe da tsare, kuma ajiye.

3. Ƙara bishiyar asparagus a cikin kwanon rufi ɗaya tare da ruwan cokali 2. Cook, ba tare da rufewa ba, na tsawon minti 3 zuwa 5, har sai haske mai haske da taushi. Cire ramuka 6, ajiye a sanyaya, sannan kunsa da sanyaya don abincin daren Juma'a.

4. Ana nan sai a kawo ruwa kofi 1 1/2 a tafasa a cikin tukunya mai matsakaici, sannan a zuba gishiri da couscous. Rufe, cire daga zafi, kuma bari ya tsaya na tsawon minti 5 zuwa 7 har sai duk ruwa ya sha. Fluff tare da cokali mai yatsa, motsawa a cikin mint, da kakar don dandana da gishiri idan ana so.

5. Raba couscous, snapper, da albasa cakuda daidai a tsakanin faranti huɗu. Matse ɗan lemun tsami akan kifi kuma kuyi hidima da bishiyar asparagus.

Sakamakon abinci mai gina jiki ta kowace hidima: 494 adadin kuzari, 18g mai (3g cikakken), 40g carbs, 43g gina jiki, 4g fiber, 74mg calcium, 3mg baƙin ƙarfe, 365mg sodium.

LARABA: Kofunan Salatin Bahar Rum tare da Mint Yogurt Dressing

Yana hidima: 4

Lokacin shiri: Minti 10

Lokacin dafa abinci: Babu

Sinadaran:

1/2 kofin yoghurt Girkanci mara kyau

Ruwan lemun tsami 1/4

1 teaspoon ƙasa cumin

2 tablespoons yankakken sabo ne Mint

1/2 karamin jan albasa, finely yankakken

1/2 kokwamba, kwasfa kuma a yanka a cikin 1/4-inch guda

6 ozaji (kusan 1 kofin) tumatir ceri, rabi

1/8 teaspoon barkono cayenne

1 tsunkule gishiri kosher

1 tsunkule freshly ƙasa baki barkono

1 kai Bibb letas (manyan ganye 8)

Kofuna 2 pinto wake da quinoa (daga abincin dare Litinin)

1 avocado, mai ramuka kuma a yanka tsawonsa zuwa sirara

Kwatance:

1. A cikin karamin kwano, hada yogurt, ruwan lemo, cumin, da mint; ajiye gefe.

2. A cikin wani kwano, hada jan albasa, kokwamba, da tumatir. Ƙara miya yogurt cokali 2, barkono cayenne, gishiri, da barkono da motsawa don haɗuwa; ajiye gefe.

3. Saka ganye letas 2 akan kowanne faranti huɗu. Cokali 1/4 kofin quinoa cakuda a cikin kowane. Raba cakuda kokwamba a ko'ina akan ganye da saman tare da yanka na avocado. Yi hidima tare da ƙarin sutura a gefe.

Sakamakon abinci mai gina jiki ta kowace hidima: 272 adadin kuzari, 10g mai (1g cike), carb 37g, furotin 12g, fiber 10g, calcium 118mg, baƙin ƙarfe 4mg, 154mg sodium

ALHAMIS: Salatin Alayyahu mai tsami tare da Cumin Chicken da Quinoa

Yana hidima: 4

Lokacin shiri: Minti 8

Lokacin dafa abinci: Babu

Sinadaran:

Man zaitun cokali 3

1 tablespoon balsamic vinegar

1 teaspoon na yogurt na Girkanci mara kyau

2 kofuna waɗanda aka shirya quinoa (daga abincin dare Litinin)

Kofuna 4 baby ganyen alayyafo

1/2 karamin albasa, yankakken yankakken

4 dafaffen kajin kaza (daga abincin dare na Litinin), diced

1/4 teaspoon gishiri kosher

1/4 teaspoon freshly ƙasa barkono barkono

1 avocado, pitted da diced

6 radishes, yankakken yankakken

Kwatance:

1. A cikin karamin kwano, hada man, vinegar, da yogurt. Ajiye.

2. A cikin babban kwano, hada quinoa, alayyafo, albasa, da kaza. Top tare da miya kuma jefa don gashi. Ki zuba gishiri da barkono, sai ki ninka avocado. Ku ɗanɗani kuma ƙara gishiri da barkono idan ana so.

3. Raba salatin daidai gwargwado tsakanin faranti huɗu kuma ku yi ado da yankakken radishes. Yi hidima nan da nan.

Sakamakon abinci mai gina jiki ta kowace hidima: 515 adadin kuzari, 26g mai (4g cikakken), 36g carbs, 35g gina jiki, 10g fiber, 100mg calcium, 5mg baƙin ƙarfe, 569mg sodium.

JUMA'A: Lemon-Bishiyar asparagus Linguine tare da tsiran alade na Italiyanci

Yana hidima: 4

Lokacin shiri: Minti 10

Lokacin dafa abinci: Minti 10

Sinadaran:

8 oza na dukan hatsi linguine 1 cokali na man zaitun

2 cloves tafarnuwa, minced

Juice na 1/2 lemun tsami

1/2 teaspoon gishiri kosher, da ƙari don dandana

Bishiyoyi 6 da aka dafa bishiyar asparagus (daga abincin dare na Talata), a yanka cikin guda 1-inch

1 laban low-sodium Italiyanci turkey tsiran alade

6 ounce tumatir ceri

Freshly ƙasa baki barkono

Kwatance:

1. Ku kawo babban tukunya na ruwa mai gishiri kaɗan zuwa tafasa. Ƙara linguine kuma dafa don mintuna 8 zuwa 10 ko har sai al dente. Ajiye 1/2 kofin ruwan taliya, sannan a zubar da noodles.

2. Mayar da taliya a cikin tukunya kuma a yayyafa da man zaitun, tafarnuwa, ruwan lemun tsami, gishiri cokali 1/2, da bishiyar asparagus; kashe zafi.

3. A halin yanzu, zafi babban skillet akan tsiran alade mai matsakaici-high da launin ruwan kasa a kowane bangare. Ƙara ruwan taliya da aka tanada kuma dafa na mintuna 5 ko har sai ba ruwan hoda. Cire tsiran alade daga skillet kuma a yanka a cikin guda 1/2-inch mai kauri.

4. Canja wurin taliya zuwa skillet kuma jefa tare da ruwan 'ya'yan itace kwanon rufi. Ƙara tsiran alade da aka yanka zuwa skillet tare da tumatir. Yi dandana tare da barkono kuma ku yi hidima nan da nan.

Sakamakon abinci mai gina jiki ta kowace hidima: Kalori 434, 17g mai (4g cike), carb 46g, furotin 27g, fiber 7g, alli 13mg, baƙin ƙarfe 4mg, 332mg sodium

Bita don