Rage nauyi: Cinch! Lafiyayyan Abincin Abinci

Wadatacce

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Abincin Abincin Lafiya #1: Cheese- da Quinoa-Stuffed Red Pepper

Preheat oven zuwa 350. Sanya ¼ kofin quinoa da 1/2 kofin ruwa a cikin karamin saucepan kuma kawo zuwa tafasa. Rage zafi, rufe, da dafa har sai an shayar da duk ruwa, kimanin mintuna 5. Ajiye a ajiye a rufe.

Yayin da quinoa ke dafa abinci, yi amfani da wuka mai kaifi don yanke saman 1 babban barkono barkono ja kuma cire tsaba da membranes; kiyaye barkono duka. Ajiye.

Yi zafi mai matsakaici a kan matsakaici-high; ƙara 1 cokali 1 karin-budurwa man zaitun. Ƙara ¼ kofin minced jan albasa da kuma dafa har sai m, kamar 2 minutes. Ƙara ¼ teaspoon minced tafarnuwa, ¼ kofin shredded karas, ¼ kofin baby alayyafo, ¼ kofin sliced ​​farin button namomin kaza, da ½ teaspoon gishiri-free Italian ganye kayan yaji da kuma sauté har kayan lambu ne dan kadan m, kamar 4 minutes.

Canja wurin kayan lambu da aka soya zuwa kwano. Haɗa a cikin dafaffen quinoa, kuma a hankali ninka ¼ kofin finely shredded cheddar.

Cika barkono tare da cakuda. Sanya a cikin kwanon burodi da gasa burodi na mintina 15 ko har sai an ɗan ɗanɗana barkono. Ku bauta wa dumi ko a zafin jiki.

Abincin Abinci Mai Kyau #2: Gouda Mai Kyau da Salatin Albasa Gurasa

Saute 1/2 kofin sliced ​​albasa a cikin 1 tablespoon karin-budurwa man zaitun har sai albasa ta zama translucent; ajiye gefe. Zuba 1 1/2 kofuna na letas romaine tare da 1 tablespoon balsamic vinegar da 1 teaspoon ruwan lemun tsami. Top letas tare da albasa da 1 ounce kyafaffen Gouda, diced. Yi hidima tare da 1 yin hidimar busassun hatsi gaba ɗaya na halitta (duba fakitin don girman hidima).

Abincin Abincin Abincin Koshin Lafiya #3: Taliya Tuna-Pecan

Saute 1 kofin yankakken kore wake, 1∕3 kofin yankakken albasa, 1∕3 kofin yankakken namomin kaza, 1∕3 kofin shredded karas, 1/2 teaspoon yankakken tafarnuwa, da 1/2 teaspoon ba-gishiri Italiyanci kayan yaji kayan yaji a cikin 1/ 4 kofin low-sodium kayan lambu broth.

Da zarar kayan lambu suna da taushi, tofa tare da 1/2 kofin dafaffen hatsin hatsi da 3 oganci na ruwa mai cike da ruwa. Canja wurin cakuda zuwa ƙaramin kwanon rufi; a yayyafa shi daidai da yankakken yankakken yankakken cokali 2 da gasa a 400 na minti 10 zuwa 12.

Abincin Rana Lafiya Girke-girke #4: Chicken-Pesto Pita

Yanka oza 3 dafaffe marar kashi, nono mara fata mara fata kuma a jefa shi da cokali 1 jarred basil pesto. A cikin wani kwano, tofa manyan ganye 4 na romaine, shredded, tare da tumatir ɗaya na tumatir guda ɗaya, 1/2 kofin yankakken kokwamba, da cokali 1 na balsamic vinegar.

Rub da ciki na 1/2 wholegrain pita tare da tafarnuwa 1 na gasashe. Kaji kayan lambu suna biye da kayan lambu a cikin pita, suna ba da duk wani kwararar kayan lambu a gefe.

Abincin Lafiya #5: Abincin Abincin Panera

Yi oda 1/2 salatin cafe na gargajiya tare da ƙaramar miyan wake baki da yanki na baguette mai baki ɗaya

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