Side Salad
3/4 cup romaine lettuce
2 Tbsp chopped macadamia nuts
1 clementine
2 tsp olive oil
1/2 Tbsp cider vinegar
Dash salt
Dash pepper

Total: 431 calories

Capers add a salty zing with just two (two!) calories per tablespoon. Pile ’em on.

Autumn Pumpkin Mix
Autumn Pumpkin Mix
14/21 ,
AUTUMN PUMPKIN MIX
3/4 cup Brussels sprouts
1 cup cubed pumpkin
2 tsp olive oil
1 oz crumbled goat cheese
2 Tbsp pistachios
1/2 medium pear, sliced
2 Tbsp balsamic vinegar
2 tsp yellow mustard

Toss Brussels sprouts and pumpkin with oil, and roast for 30 minutes at 350°F, turning halfway through. Remove from oven, and toss with remaining ingredients.

Total: 387 calories

Roasting squash brings out its natural sweetness. It’s no brownie, but it will help satisfy your sweet tooth.

Open-Faced Turkey and Feta Sandwich
Open-Faced Turkey and Feta Sandwich
15/21 ,
OPEN-FACED TURKEY AND FETA SANDWICH
1 slice whole-grain bread
3 oz sliced turkey breast
1/4 cup baby spinach
1/4 cup sun-dried tomatoes
1 Tbsp feta

Side Salad
12 yellow or red cherry tomatoes, halved
1/4 cup chopped cucumber
4 large black olives, chopped
1 Tbsp chopped scallion
1/2 Tbsp olive oil
1/2 tsp fresh lemon juice
1 tsp fresh mint

Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil six to eight minutes, or until golden. Serve with salad.

Total: 367 calories

This salad isn’t only visually pleasing, it’s seriously filling. An assortment of colors and textures may make a meal more satiating, finds research at the Smell & Taste Treatment and Research Foundation.

Tabbouleh and Tuna on Greens
Tabbouleh and Tuna on Greens
16/21 ,
TABBOULEH AND TUNA ON GREENS
3 oz canned water-packed light tuna, drained
1 1/2 cups red leaf lettuce
1 cup romaine lettuce
1 medium carrot, shredded
1 4-inch whole-wheat pita

Kanya’s Wonton Soup 🙂
i make it easy..and nice delicious :hungry ~(o.o)~
Kanya Kanya
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Ingredients
6 servings
2 packages wonton wrapper
filling
500 grams minced pork
1 tbsp finely chopped mix garlic and coriander roots
30 grams ginger,chopped
1 bunch spring onion,chopped
1/2 tsp each salt and pepper to taste
2 tbsp sesame oil
1 tbsp oyster sauce
1 tbsp soya sauce
1 egg yolk
2 cube of ice
soup
1 1/2 liter chicken stock
1 each carrots,lettuce,beans sprout ,as needed
1 bunch each spring onion and cilantro to garnish
1/2 cup crispy garlic
1 as neede roasted pork ,optional
Method
50 mins
Easy wonton soup my style ,boil chicken soup ,add carrots ,cabbage..or what you have on hand
Roasted seasoning pork,optional
Make wonton filling,finely chopped coriander roots with garlic,ginger,mix with pork,spring onion
Seasoning ,by hand add yolk,2 cube of ice( tbis make it fresh,sticky) ,mix until sticky,bring to refrigerate at least half an hour

Trim the edge of wonton wrapper,i make it in circle as it easy when you wrap with filling ,or you can wrap your own style ,while make this i suggest to cover the rest of wrapper to protect from dry

Wrap wonton by circle shape wrapper,spoon the filling to middle,fold it up and seal theedge well with water,set in plate,repeat until finish..this may take a little time,so take only half of filling out from refrigerate ,as the rest can still fresh
To serve: boil wonto in hot salt water about 4 minutes until it float up to top of the pot,set in serving bowls,base with lettuce,pour hot soup ,garnish with spring onion ,cilantro,crispy garlic
Optional: serve side extra seasoning as chili,lime sliced or vinegar,chili,sugar 🙂

Winter Grains
Winter Grains
9/21 ,
WINTER GRAINS
1/4 cup dry farro
1 1/2 tsp olive oil
1 Tbsp filtered apple cider vinegar
1 tsp agave nectar
1 tsp orange zest
1/2 cup sliced kale
1/2 cup chickpeas
1/2 blood orange, sectioned

Cook farro (found in the grains aisle) according to package instructions. Whisk olive oil, vinegar, agave nectar, and zest for dressing. Toss farro with kale, chickpeas, blood orange, and dressing.

Total: 420 calories

Blood orange juice slowed fat accumulation in a study done in mice, thanks in part to its bright color pigments called anthocyanins.

Spicy Chicken Salad
Spicy Chicken Salad
10/21 ,
SPICY CHICKEN SALAD
1 cup roasted skinless chicken breast, cubed
1 Tbsp fresh lemon juice
4 tsp Dijon mustard
1/2 jalapeno, diced
1/2 medium celery stalk, chopped
Dash of black pepper
1 cup baby spinach

Combine the first six ingredients, and serve on a bed of spinach.

Total: 266 calories

The capsaicin in spicy peppers like jalapenos may have fat-torching powers.

Open-Faced Lox Sandwich
Open-Faced Lox Sandwich
11/21 ,
OPEN-FACED LOX SANDWICH
1 slice pumpernickel bread
2 Tbsp part-skim ricotta
4 oz smoked salmon
2 Tbsp capers
1 1/2 Tbsp minced onions

Layer in the order listed above.

Total: 250 calories

Say (yes to) cheese! The calcium in dairy foods could help stoke your body’s fat-burning power, research shows.

MORE: 5 Ways Cheese Can Help You Lose Weight

Egg Salad Sandwich
Egg Salad Sandwich
12/21 ,
EGG SALAD SANDWICH
1 tsp Dijon mustard
2 slices multigrain bread
1 hard-boiled egg, sliced
2 Tbsp shredded cheddar cheese
1/4 cup chopped scallion
1/4 cup raw spinach
Juice of 1/4 lemon

Spread mustard onto bread slices, then layer egg, cheese, scallion, and spinach on top. Drizzle with lemon juice.

Total: 303 calories

Unlike some of its sugary condiment cousins, Dijon mustard tallies just five calories per teaspoon.

Salmon Cucumber Boats
Salmon Cucumber Boats
13/21 ,
SALMON CUCUMBER BOATS
3 oz canned pink salmon, drained
1 Tbsp capers
1 tsp yellow mustard
2 Tbsp plain low-fat yogurt
Dash salt
Dash pepper
1 cucumber

Combine the first six ingredients. Halve cucumber lengthwise, hollow out each half, and stuff with salmon mixture.

Side Salad
3/4 cup romaine lettuce
2 Tbsp chopped macadamia nuts
1 clementine
2 tsp olive oil
1/2 Tbsp cider vinegar
Dash salt
Dash pepper

Total: 431 calories

Capers add a salty zing with just two (two!) calories per tablespoon. Pile ’em on.

Autumn Pumpkin Mix
Autumn Pumpkin Mix
14/21 ,
AUTUMN PUMPKIN MIX
3/4 cup Brussels sprouts
1 cup cubed pumpkin
2 tsp olive oil
1 oz crumbled goat cheese
2 Tbsp pistachios
1/2 medium pear, sliced
2 Tbsp balsamic vinegar
2 tsp yellow mustard

Toss Brussels sprouts and pumpkin with oil, and roast for 30 minutes at 350°F, turning halfway through. Remove from oven, and toss with remaining ingredients.

Total: 387 calories

Roasting squash brings out its natural sweetness. It’s no brownie, but it will help satisfy your sweet tooth.

 

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