Daim ntawv qhia zaub xam lav uas ua rau koj txaus siab

Zoo Siab

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Tseeb, zaub xam lav yog ib txoj hauv kev yooj yim los ua kom noj qab haus huv, tab sis qhov kawg koj xav tau tom qab noj su tshaib plab.

Koj tsis tas yuav yog - tsuas yog txhawb nqa qhov tseem ceeb ntawm qhov ua tiav los ntawm kev sau koj lub tais zaub xam lav nrog fiber ntau thiab protein. Cov zaub mov uas muaj fiber ntau pab ua rau koj xav tias muaj ntau dua li cov tsis muaj nws, thiab lawv kuj nyob ntev dua thiab pab tiv thaiv kev tshaib plab tom qab. Qhov tsawg dua cov khoom noj, qhov ntau dua nws cov ntsiab lus fiber ntau, yog li koj cov thawj koom ruam zoo tshaj plaws yog txiv hmab txiv ntoo, zaub, thiab nplej tag nrho. Protein tseem ua rau koj txaus siab ntev dua li cov carbs ua tiav, thiab nws muaj nyiaj ntxiv yog tias koj ua haujlwm: Nws muab cov amino acids xav tau los tsim thiab kho cov leeg. Lo rau cov nqaij ntshiv ntawm cov nqaij kom txo cov roj saturated. Yog tias koj yog ib tus neeg tsis noj nqaij, kho koj cov zaub mov nrog legumes, ceev, soy, thiab taum paj.

Ua kom paub? Tam sim no ua kom nthuav. Daim ntawv qhia zaub mov noj qab haus huv tsis tas yuav saj boring - coj los ntawm Jackie Keller. Nws koom nrog nws kev cob qhia ua noj ua haus ntawm lub npe nrov Le Cordon Bleu hauv Fabkis nrog nws cov kws paub txog kev noj qab haus huv raws li Tus Thawj Coj ntawm NutriFit thiab tus kws sau ntawv. Ua noj, noj & nyob zoo. Ntawm no, nws coj koj hnub Monday txog Friday cov zaub mov txaus siab - tab sis tseem tawv nqaij - zaub xam lav thiab hnav khaub ncaws zaub mov.

Hnav khaub ncaws zoo tshaj rau Zaub Zaub Noj

Txiv kab ntxwv hnav | Avocado Hnav khaub ncaws | 7 Slimmed-Down Salad Dressings

Hnub Monday: KASHA zaub xam lav nrog nceb thiab txiv duaj

Kev Pabcuam: 3 (qhov loj me: 3/4 khob)

Koj xav tau dab tsi

1 tsj. balsamic vinegar

1 tsj. canola yog'i

1/4 khob kua txiv qaub tshiab

1/2 lb. nceb tshiab

1 1/2 khob khov peas, thawed

1 cup qas

1/2 tsp. qej ntsev

1 me me shallot, finely tws

Yuav ua li cas thiaj ua tau

1. Defrost peas thiab tso lawv ib sab. Txiav cov nceb tshiab thiab muab tso rau hauv ib lub tais me me nrog cov kua txiv qaub (cov kua txiv hmab txiv ntoo yuav tiv thaiv kom tsis txhob muaj xim). Pov cov nceb zoo thiab muab tso rau ib sab.

2. Ntxiv cov kasha rau 2 khob dej npau thiab ua noj, stirring nquag, kom txog thaum nws yog kev sib tw, txog 5 feeb. Tshem cov kasha, yaug kom zoo, thiab ntws rov qab. Hloov lub kasha mus rau ib lub tais loj.

3. Txhawm rau npaj cov khaub ncaws, ntws cov nceb, khaws cov kua txiv qaub. Rau cov kua no ntxiv vinegar, shallots, ntsev, thiab ib co kua txob. Do cov khoom xyaw ua ke. Whisking vigorously, ncuav nyob rau hauv cov roj nyob rau hauv ib tug nyias, tsis tu ncua kwj. Ntxiv whisking kom txog thaum lub hnav khaub ncaws zoo sib xyaw. Muab cov khaub ncaws tso tseg.

4. Ntxiv cov kasha, nceb tshiab, thiab hnav khaub ncaws rau peas. Muab cov khoom xyaw kom zoo thiab pab tam sim ntawd.

Dab tsi nyob hauv nws

Calorie ntsiab lus: 310; yog '6 g; carbohydrates: 56 g; Fiber: 7 g; Cov protein: 12 g

Yog vim li cas nws packs ib punch

Qhov kev xaiv neeg tsis noj nqaij no muaj qeeb-tso lub zog ua tsaug rau tag nrho cov nplej kasha. Qhov no pab ua kom koj lub siab xav thiab ua kom koj lub zog ntev dua li cov nplej ua kom zoo (xws li cov nplej zom) ua. Tswv yim: Kom nyob twj ywm txaus siab, nce cov protein nyob rau hauv no thiab lwm yam zaub xam lav zaub mov los ntawm kev ntxiv ib tug nyuaj-boiled qe slices.

Hnav khaub ncaws zoo tshaj rau Zaub Zaub Noj

Txiv kab ntxwv hnav | Avocado Hnav khaub ncaws | 7 Slimmed-down Salas Dressings

TUESDAY: STEAK N 'BLUE

Kev Pabcuam: 4 (qhov loj me: 3 oz. Nqaij / 0.5 oz. Cheese / 1 oz. Hnav khaub ncaws)

Koj xav tau dab tsi

12oz ua. sirloin steak, uncooked

2 ozxj. xiav cheese, crumbled

1 pinch dub kua txob

2 txiv lws suav, txiav rau hauv 1/4 "slices

1 khob carrots, txiav rau hauv 1/4 "diagonal slices

1 dib, sliced

4oz ib. fat free ranch hnav khaub ncaws

8 khob romaine lettuce, shredded

Yuav ua li cas thiaj ua tau

1. Caij nqaij nrog dub kua txob. Tshav kub lub grill thiab thaum nws kub, grill nqaij kom txog thaum nruab nrab zoo, li 4 feeb ntawm txhua sab. Teem ib sab kom txias ua ntej txiav rau hauv nyias strips.

2. Ntxuav lettuce thiab spin kom qhuav. Ntxuav thiab npaj lwm cov zaub xam lav. Ncuav hnav khaub ncaws rau hauv khob kom pab rau sab.

3. Faib lettuce rau hauv 4 qhov sib npaug, Phaj txhua feem thiab garnish nrog 1/4 ntawm txhua qhov khoom. Sab saum toj nrog steak strips, ces xiav cheese crumbles.

Dab tsi nyob hauv nws

Calorie ntsiab lus: 320; Yog ': 18 g; Carbohydrates: 16 g; Fiber: 4g; Cov protein: 23 g

Yog vim li cas nws packs ib punch

Iron-nplua nuj steak thiab cov zaub ntsuab tshiab yog qhov zoo tshaj plaws combo rau kho cov leeg tom qab kev tawm dag zog yam tsis tau tshuab koj cov zaub mov.

Hnav khaub ncaws zoo tshaj rau Zaub Zaub Noj

Txiv kab ntxwv hnav | Avocado Hnav khaub ncaws | 7 Slimmed-Down Salad Dressings

Hnub Wednesday: DUB taum dub, pob kws thiab barley zaub xam lav

Kev Pabcuam: 4 (qhov loj me: 2 khob)

Koj xav tau dab tsi

3 tbsp. balsamic vinegar

2 khob taum dub, siav

1 tsj. grapeseed roj

2 tsb. Parmesan cheese tsis muaj rog, grated

2 tsb. rog dawb, txo sodium zaub broth

2 tsb. tshiab basil, minced

2 khob khov pob kws, thawed

1 khob khov peas, thawed

3/4 khob medium pearled barley

2 3/4 khob dej

Yuav ua li cas thiaj ua tau

1. Nyob rau hauv ib lub lauj kaub 2-quart tshaj qhov kub kub, nqa dej thiab barley mus rau ib lub boil. Txo cov cua sov mus rau nruab nrab-tsawg; ib nrab npog thiab simmer rau 30 mus rau 35 feeb, los yog kom txog thaum kev sib tw. Tshem tawm cov dej uas seem. Hloov cov barley mus rau ib lub tais loj.

2. Ntxiv cov taum, pob kws, thiab peas.

3. Nyob rau hauv ib lub tais me me, sib tov lub vinegar, basil, broth, thiab roj. Ncuav tshaj lub zaub xam lav; tos kom sib tov zoo. Sprinkle nrog Parmesan cheese. Ua kom sov los yog txias.

Dab tsi nyob hauv nws

Calorie ntsiab lus: 380; yog '6 g; carbohydrates: 69 g; Fiber: 16g; Cov protein: 17 g

Yog vim li cas nws packs ib punch

Legumes ua ke nrog tag nrho cov nplej muab cov zaub mov zoo nrog cov protein ntau hauv daim ntawv qhia zaub mov noj qab haus huv - thiab lawv cov fiber ntau yuav pab txo koj cov ntshav qab zib kom koj tsis txhob tshaib plab sai sai. Txhawm rau ua qhov no thiab lwm cov zaub mov noj qab haus huv vegan, tawm ntawm cheese. Ua kom tsis muaj gluten los ntawm kev sib pauv barley rau quinoa.

Hnav khaub ncaws zoo tshaj rau Zaub Zaub Noj

Txiv kab ntxwv hnav | Avocado Hnav khaub ncaws | 7 Slimmed-Down Salad Dressings

Hnub Thursday: MEDITERRANEAN CHICKEN Salad

Kev Pabcuam: 2 (qhov loj me: 1 khob)

Koj xav tau dab tsi

2 khob romaine lettuce

1/2 lb. nqaij qaib mis, tawv nqaij

1 tsb. safflower yog '

12 txiv lws suav, halved

1 dib, peeled, noob thiab tws

4 Kalamata txiv ntseej

2 tsp. kua txiv kab ntxwv

2 tsp. extra virgin txiv roj roj

1oz ib. feta cheese, crumbled

1 tsj. Italian parsley, finely tws

1 tsb. seasoned ntsev

Yuav ua li cas thiaj ua tau

1. Lub caij nqaij qaib mis nrog txuj lom. Ci ntawm 375ºF rau 15 feeb, los yog kom txog thaum siav. Txias thiab txiav rau hauv cubes.

2. Muab cov nqaij qaib, dib, txiv ntseej, kua txiv qaub thiab txiv roj roj; sib tov zoo

3. Sab saum toj nrog feta cheese thiab parsley. Garnish nrog cherry txiv lws suav.

Dab tsi nyob hauv nws

Calorie ntsiab lus: 280; Yog ': 12 g; Carbohydrates: 11 g; Fiber: 4g; Cov protein: 31 g

Yog vim li cas nws packs ib punch

Ua tsaug rau nws cov rog - lub plawv zoo ntawm cov txiv ntseej thiab txiv roj roj - cov zaub xam lav no yuav pab tiv thaiv kev tshaib plab. Cov feta thiab nqaij qaib ua raws li cov txiaj ntsig zoo ntawm cov protein, thaum lub dib, txiv lws suav, thiab zaub ntsuab muab fiber ntau, tag nrho cov uas ua rau koj tag nrho.

Hnav khaub ncaws zoo tshaj rau Zaub Zaub Noj

Txiv kab ntxwv hnav | Avocado Hnav khaub ncaws | 7 Slimmed-Down Salad Dressings

Hnub Friday: WATERCRESS AND TURKEY Salad

Kev Pabcuam: 4 (qhov loj me: 5 oz.)

Koj xav tau dab tsi

1 lb. qaib ntxhw mis, roasted

2 khob ntawm watercress sprigs, maj mam ntim, yaug thiab crisped

1 pears, peeled thiab finely tws

3 tbsp. kua txiv kab ntxwv

3 tbsp. kua txiv apple

1oz ib. xiav cheese, crumbled

1 lub taub hau ntawm nplooj lettuce, xws li romaine

2 pears, peeled, cored thiab thinly sliced

1 tsj. rog dawb qaub cream

2 tsp. NutriFit Fabkis Riviera Ntsev Dawb Spice Blend

Yuav ua li cas thiaj ua tau

1. Rau kev hnav khaub ncaws, muab cov txiv hmab txiv ntoo diced rau hauv lub tais ua haujlwm ntawm cov khoom noj processor, thiab mem tes kom txog thaum mashed nrog txiv apples & 2 tbsp. kua txiv qaub, qab zib (1 tsp., yog tias xav tau), parsley thiab qaub cream. Muab tso tseg.

2. Ntxuav thiab qhuav lub lettuce, cais mus rau hauv nplooj. Half, qia thiab tub ntxhais tab sis tsis tev cov pears ntxiv. Txiav lengthwise, muab tso rau hauv nruab nrab lub tais thiab toss nrog ntxiv txiv qaub kua txiv.

3. Kab ib lub phaj nrog cov nplooj lettuce thiab npaj cov pear slices hla nplooj. Pov cov qaib ntxhw (Ceeb toom: Qaib ntxhw yuav tsum tau ci nrog Fabkis Riviera ua ntej txiav rau hauv 1 "lub voos xwmfab) thiab watercress nrog cov hnav khaub ncaws thiab tso rau saum. Ntxiv xiav cheese crumbles thiab garnish nrog ntxiv hnav khaub ncaws.

Dab tsi nyob hauv nws

Calorie ntsiab lus: 220; yog '3 g; Carbohydrates: 18g; Fiber: 3g; Cov protein: 31 g

Yog vim li cas nws packs ib punch

Qhov no yog ib qho ntawm cov zaub xam lav zaub mov uas zoo tagnrho tom qab kev ua haujlwm hnyav thaum koj xav tau cov protein thiab cov khoom noj uas muaj dej noo. Pears muab fiber ntau, noo noo, thiab tsw, thaum watercress muab koj lub cev vitamin C (yuav tsum tau kho cov leeg) thiab protein (rau cov leeg tsim).

Hnav khaub ncaws zoo tshaj rau Zaub Zaub Noj

Txiv kab ntxwv hnav | Avocado Hnav khaub ncaws | 7 Slimmed-Down Salad Dressings

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