Nā meaʻai e haki ai kāu ʻano kō

Anter

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Eia nā mea āpau āu e pono ai no hoʻokahi pule o ka ʻai a me nā meaʻai māmā ma ka hoʻolālā.

LĀPULE

Maiʻa Burrito

Hana i kahi 8 "pancake me ka hoʻohana ʻana i 1 cup lowfat pancake mix, 1 hua manu, 1 tbsp germ germ, a me 1 cup nonfat milk. ʻOki i hoʻokahi maiʻa liʻiliʻi a kau i nā ʻāpana i lalo i ke kikowaena o ka pancake kuke; ʻolokaʻa ʻia i" burrito. "

ʻO luna me 2 tbsp apricot sauce (apricots canned i loko o kā lākou wai ponoʻī, hoʻokahe ʻia a hui iki ʻia a hiki i ka chunky) a me 1 tbsp yogurt momona ʻole.

Kāpena Saleta

E hui pū i 2 kīʻaha romaine letus, 1 ʻoz paʻakai Parmesan i kālai ʻia, 2 tbsp haʻahaʻa calorie ʻaʻahu Kaisara a me ka pepa ʻeleʻele lepo, e ʻono.

PŌʻAKAHI

ʻO Linguini Spicy me ka ʻuala Clam

Hoʻomaʻa i nā nood linguini hou 9-oz (maloʻo) i ka paʻakai, ka wai kohua a pā palu, ma kahi o 5 mau minuke.

No ka ʻuala: I loko o kahi kīʻaha nui, e hoʻomoʻi i 4 mau cloves kālika minced i 2 tbsp aila ʻoliva ma ka wela wela no 1 mau minuke. Mai ʻae i ka palaunu. Hoʻohui i ʻelua mau kini kini i ʻoki ʻia me ka 1, 2-oz, hiki i ka 1 28-oz ke kō i nā ʻōmato, 2 kālua kōlani kōkoʻa, 3 kele i kāpī ʻia i ka basil hou, 1 wai ʻumeke ʻaila 8-auneke a me kahi paʻi flake ʻulaʻula.

E hoʻomoʻa a wela, ma kahi o 10 mau minuke. E hoʻohui i ka paʻakai a me ka pepa e ʻono ai. ʻO ka pasta i hoʻokahe ʻia me ka ʻuala a kāpīpī me ka 1/2 kīʻaha Parmesan cheese.

PŌʻALUA

Mīkini kākī salad

I loko o kahi pola liʻiliʻi, hoʻohui i 1 hua manu nui (paila a ʻokiʻoki ʻia), 2 tbsp mayonnaise, 1 tbsp diced celery, 1/2 tsp Dijon mustard (pono ʻole), a me ka paʻakai a me ka pepa e ʻono. E hohola i ka hui ʻana ma luna o hoʻokahi ʻāpana berena palaoa holoʻokoʻa a ma luna me 2 lau letus; hoʻohui i ka ʻāpana berena ʻelua.

ʻO Turkey Burger me Corn Salsa

E hoʻokumu i 4 oz o ka turkey lepo ʻoi aʻe i loko o kahi patty. Hoʻomaʻa a ʻai paha i kaʻiʻo i makemake ʻia (medium rare, hana maikaʻi ʻia, a pēlā aku). No ka salsa: e hui pū me 1 kōmato ʻokiʻoki ʻia, 2 mau ʻalani i ʻokiʻoki ʻia i ka ʻulaʻula, 1 mau kālani i kāpī ʻia i ka chili ʻōmaʻomaʻo, 2 tbsp kānana a me 2 tbsp ʻoki ʻia cilantro. ʻO ka burger kiʻekiʻe me ka salsa a lawelawe.

ʻO kaʻuala ʻuala

E ʻokiʻoki i ka ʻuala 5 5-ʻonika i loko o nā ʻeke a kāpīpī i ka paʻakai. E kau i nā ʻāpana ma luna o kahi pepa kuki i uhi ʻia me ka ʻehu kuke ʻai meaʻai. Hoʻomoʻa i nā ʻomo i loko o ka umu i hoʻomehana ʻia i 425 kekelē a hiki i ka wā liʻiliʻi, ma kahi o 25 mau minuke.

PŌʻAKOLU

ʻO Smoothie Sunrise

I ka blender, whip 1/2 cup nonfat plain yogurt, 2 tbsp wai wai ʻalani e noʻonoʻo, 1 maiʻa, 4 mau ʻāpana apricot (kēpau i ka wai ponoʻī), 2 tbsp toasted germ germ, tsp lemon peel. E ninini i loko o ke kīʻaha a lawelawe.

ʻO ka ʻōniʻu a me ka Salai Pear

E hui pū i 2 kīʻaha pēpē spinach, 1 pea, hua ʻia a ʻokiʻoki ʻia, 1 punetēpē aniani ʻulaʻula i ʻoki ʻia, 1 tsp ʻaila sesame toasted a me 1 punetēpē winika balsamic.

PŌʻAHĀ

ʻO Tomato Hoʻopiha ʻia me Tuna

I loko o kahi kīʻaha liʻiliʻi, e hui pū i ka 1/3 hiki i ka tuna i hoʻopiha ʻia i ka wai (hoʻoheheʻe ʻia, ma kahi o 2 oz), 1 tbsp haʻahaʻa momona mayonnaise, 2 tbsp celery i kālai ʻia a me 1 tbsp i nā aniani ʻōmaʻomaʻo. ʻOkiʻoki i 1 ʻōmato nui i ʻāpana a i luna me ka hui tuna.

Hoʻomaʻa ka puaʻa a me nā mea ʻai

E ʻokiʻoki i ka malo ʻo 2 oz ka malo puaʻa a me 4 kīʻaha o nā mea kanu i loko o nā ʻāpana lahilahi. E uhi i ka ipuhao nui me ka ehu mea kanu a kau ma luna o ka wela wela. Ke hoʻoheheʻe ʻia kahi kulu wai i loko o ka pā, e hoʻohui i ka puaʻa, nā mea kanu. E hoʻohui i 1 kīʻaha moa moa, 1 tsp. flakes pepa ʻulaʻula, 2 tbsp. ʻo ka soy a me ka 1 tbsp kānana mānoanoa. E hoʻomoʻa i ka hui a moʻa ka ʻiʻo, ma kahi o 7 mau minuke.

PŌʻALIMA

ʻO Bean n 'Cheese Quesadillas

E kau i 2 mau tortilla kulina ma ka wela nui ma luna o ka pā, e kāpīpī i 1 oz cheddar cheese ma luna a me 1/3 kīʻaha kīʻaha ʻeleʻele (hoʻoheheʻe ʻia a holoi ʻia). E wela a hiki i ka hoʻomaka ʻana o ka hoʻoheheʻe ʻana o ka tī, ma kahi o 2 mau minuke. Wehe ʻia mai ka wela a luna me 2 tbsp cilantro ʻokiʻoki a me 1/3 kīʻaha salsa.

PŌʻAONO

Taco palupalu kakahiaka

Kāʻei i kahi pā waena me ka ʻūlū kuke mea kanu a kau ma luna o ka wela wela. E hoʻohui i ka tōmato, ʻelua hua a me 1 tbsp salsa. E hoʻopili i ka hui a hiki i ka pua a lawelawe i loko o nā tortillas kānana ʻelua i hoʻomehana ʻia.

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