Maphikidwe 55 Odyera Chakudya Chamadzulo Choyera (Omwe Amalawa Zonyansa)

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Chaka chatsopano, menyu watsopano. Ndi kukonzekera pang'ono komanso kutsimikiza mtima, mutha kudya bwino chaka chino ... osagwiritsa ntchito saladi wamba usiku uliwonse, chifukwa moona mtima, izi zikumveka zomvetsa chisoni. Maphikidwe 55 awa ali pano kuti akuthandizeni kuyamba kwanu kudya koyera (ganizirani zakudya zochepa zophikidwa) osamva kuti akumanidwa ngati chaka chanu chabwino chikuyamba. Ndipo ife tinatchula ambiri a iwo gulu lalikulu ? Moni, zotsalira za bonasi!

Zogwirizana: 80 Keto Dinner Recipe Malingaliro Oyesera Usikuuno

1. Kolifulawa Wopanda Gluten Tomato Gnocchi

Khitchini yanu ikhoza kukhala yoyera mutatha kupanga gnocchi yodzaza ndi veg kuyambira pachiyambi, koma chakudya chanu chamadzulo chidzakhala. Chakudya chokoma ichi ndi chopanda gluteni komanso chamasamba, ndipo chifukwa chimatumikira zisanu ndi chimodzi, mukhoza kulandira gulu lokonda gnocchi.

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2. Vegan Slow-Cooker Detox Coconut Msuzi

Inde, mukhoza kukhala aulesi ndi wathanzi. Msuzi wophika pang'onopang'onowu umatenga khama pang'ono ndipo umapereka matani otsekemera, komanso masamba owala.

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3. Sikwashi ya Spaghetti ndi Msuzi wa Bowa Marinara

Phwando lachi Italiya lochititsa chidwili ndilosavuta kukonzekera kuposa momwe likuwonekera, ndipo ndi zamasamba ngati mulumpha kuwaza tchizi pamwamba. Iwiritsaninso bowa wophikidwa ngati mukufuna kuti zotsalira muwonjezere mbale zambiri sabata ino (mumachita).

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4. Vegan Keto Coconut Curry

Curry yokoma iyi imakhala yodzaza ndi kukoma komanso zowonjezera zambiri. Sangalalani ndi mpunga wa kolifulawa kapena maziko a mbewu zakale zophika.

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5. Mphindi 30 Mphindi Imodzi-Mphika Wonyenga Bouillabaisse

Moni, wokongola. Zomwe mukufunikira ndi mphika wawung'ono kuti mupange mphodza zamtundu wa Chifalansa.

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6. Keto Sheet-Pan Chicken ndi Rainbow Veggies

Zosavuta, zathanzi komanso zokongola kwambiri. Onjezani mtundu wina pausiku wa Januwale wodekha ndi kudya koyera kumeneku.

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7. Saladi ya Veggie Niçoise ndi Red Curry Green Beans

Konzani saladi ya Niçoise yachikale ndi phala la curry-lokutidwa ndi nyemba zobiriwira. Ponyani tuna, salimoni kapena tofu pamwamba ngati mukufuna mapuloteni owonjezera.

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8. Radicchio, Lentil ndi Saladi ya Apple yokhala ndi Vegan Cashew Dressing

Zowonongeka kwambiri, simungaganize kuti zimawerengedwa ngati saladi, koma zimatero. Lowezani Chinsinsi ichi cha kavalidwe ka cashew, chifukwa mudzafuna kuchiphatikiza pa chilichonse.

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9. Zokometsera Onse Wokazinga Kolifulawa

Ndi usiku wa nyama ya kolifulawa! Tumikirani hunk yabwino ya kolifulawa wokazinga pamwamba pa saladi, masamba ophika kapena mbewu zonse kuti mukwaniritse chakudya chanu chamadzulo.

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10. Pesto Zoodles

Ma zoodle osangalatsa awa ndi yankho ku zilakolako za carb (makamaka mukawayika ndi msuzi ndi tchizi).

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11. Shrimp ndi Kolifulawa 'Grits' ndi Arugula

Kolifulawa amasunga chakudya cham'mwera chakumwera ichi kukhala choyera komanso chochepa kwambiri, ndipo mwina ndichokoma kwambiri kuposa choyambirira.

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12. The Best Damn Tomato Msuzi

Kuwotcha tomato watsopano ndi adyo ndi anyezi kumawonjezera zokometsera zambiri ku supu yosavuta kwambiri iyi.

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13. Kolifulawa Wokazinga Mpunga

Konzekerani kunyengedwa ndi veji. Mozama.

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14. Ndimu ndi Zitsamba Zowotcha Nkhuku

Sipangakhale chakudya chamadzulo chokongola ngati nkhuku yokazinga bwino. Ndipo mukangodya, mudzakhala ndi zotsalira zambiri kuti muwonjezere ku saladi ndikugwiritsa ntchito masangweji.

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15. Zukini Zakudyazi Pad Onani Ew

Kudula pang'ono zukini ndi chosenda masamba kumapanga chakudya chachitali chofanana ndi riboni chomwe chimafanana ndi chenichenicho. Malo odyera omwe mumakonda ku Thai akusowani kukuwonani mutadziwa bwino maphikidwe awa.

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16. Kuphika Sesame Ginger Salmon mu Zikopa

Kununkhira kochuluka mu paketi imodzi yaying'ono yamapepala. (Kuphatikizanso, palibe mbale zakuda.)

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17. Ng'ombe Yang'ombe Yotsika Ndi Broccoli Yachangu

Keto-friendly stir-fry iyi ndi yofulumira kwambiri kukonzekera, ndipo mukhoza kupanga mosavuta ndi firiji ndi zosakaniza zapantry.

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18. Easy One-Pan Ratatouille

Choncho photogenic, chokoma kwambiri, wathanzi. Lembani pamzere Ratatouille pa Disney + kuti muwone mukamadya, mwachilengedwe.

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19. Spiralized Winter Vegetable Gratin

Sikwashi ya Butternut, parsnip ndi mbatata, kuphatikizapo tchizi wambiri, zimapanga casserole yotonthoza ndi yoyera.

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20. Pizza ya Biringanya

Kalori wochepa, wopanda gilateni komanso wokoma kwambiri, biringanya ndiye gawo loyenera kwambiri la pizza wamba.

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21. Rainbow Collard Wraps ndi Peanut Butter Dipping Sauce

Idyani utawaleza pamtima wa Januware wodekha.

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22. Alison Roman's Swordfish ndi Maolivi Ophwanyidwa ndi Oregano

Ndi zopusa kuti maphikidwe oyenera odyerawa amangotenga theka la ola kuti akonzekere ndi kuphika. Itanani wina amene mukufuna kuti asangalale naye pa chakudya chamadzulo.

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23. Sikwashi Wokazinga ndi Tofu ndi Soya, Uchi, Chili ndi Ginger

Inde, ndi chakudya cham'mapepala, koma chokhala ndi zokometsera zovuta komanso zosakaniza zathanzi.

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24. Nkhuku ndi Feta Tchizi, Katsabola, Ndimu ndi Harissa Yogurt

Chakudya chankhuku chosavuta komanso chokongolachi chimangolira nyengo ya sweatshirt.

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25. Pan-Seared Scallops ndi Citrusy Corn Succotash

Chinsinsi chowala ichi chidzakukumbutsani za masiku otentha a m'mphepete mwa nyanja, ndipo zosakaniza zonse zimapezeka mosavuta m'nyengo yozizira. (Sitidzaweruza ngati mutasintha kukhala zazifupi nthawi ya chakudya chamadzulo.)

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26. Zukini Carbonara ndi Parsnip 'Bacon'

Imodzi mwamaphikidwe osavuta a pasitala omwe amadziwika ndi okonda ma carb, koma opepuka ndi wosadya masamba.

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27. Zokometsera Ndimu-Ginger Nkhuku Msuzi

Chotsani mphuno yachisanu ndi mphuno ya nkhuku iyi yomwe ili ndi zokometsera zoyenera.

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28. Enchiladas Zochepa Za Carb Zukini

Zukini lowetsani ma tortilla mu Chinsinsi ichi cha enchilada, ndipo kudzazidwa ndi kotheka, kotero aliyense patebulo adzakonda.

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29. Portobello Bowa Wodzaza ndi Barley Risotto

Barele wophika amakhala ndi kusinthasintha kwachilengedwe, zomwe zimapangitsa kukhala tirigu wabwino wa risotto. Limbikitsani poyika risotto yanu yakunyumba mu zipewa za bowa wokazinga.

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30. Nsomba Yoyera Ya Turmeric Ndi Mtedza ndi Nkhaka Za Chili-Lime

Mutha kugwiritsa ntchito hake, cod kapena monkfish mu Chinsinsi chosavuta koma chotsogola chowuziridwa ndi zokometsera zaku Vietnamese.

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31. Vegan Kentucky Fried Chick'n

Chabwino, ndizabwino zokwanira . Mukuyenera kupatsidwa ulemu pang'ono kuti mupitilizebe.

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32. Greek Yogurt Nkhuku Saladi Choyika Tsabola

Uyu amapita kwa adani a mayo. Ndi yogurt yachi Greek, viniga wa mpunga ndi mpiru wambiri, ndizotsekemera komanso zotsekemera monga zoyambirira.

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33. Black Bean Plantain Enchilada Bake

Pano pali umboni wakuti zakudya zathanzi siziyenera kukhala zovuta: Riff iyi pa enchiladas imafuna zosakaniza khumi zokha kuti zibwere pamodzi. Ndiwopanda vegan komanso wopanda gluten.

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34. Zonona Vegan Lentil ndi Wokazinga Masamba Kuphika

Chifukwa cha tahini, miso ndi kirimu wolemera wa cashew, simungaganize kuti casserole yamtima iyi ilibe mkaka. Ngati mukufuna kuti ikhale yopanda gluteni, ingodumphani mkate (koma musaiwale mtedza wa paini).

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35. Quiche yokhala ndi Gluten-Free Sweet Potato Crust

Ndi chiyani chomwe chili chabwino kuposa brinner (chakudya cham'mawa chamadzulo)? Pamene sichikusiyani inu mukumverera kulemedwa ndi mapulo madzi akumwa carbs. (Osati kuti sitimakonda izo nthawi ndi nthawi.)

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36. Msuzi wa Sipinachi ndi Nyemba Zoyera

Nyemba zoyera ndi orzo zimakumana zofewa, zimasungunuka mkamwa mwanu sipinachi mu Chinsinsi ichi chokoma mtima. Koposa zonse, zakonzeka mkati mwa mphindi 30.

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37. Turkey ndi Quinoa Stuffed Bell Tsabola

Tili ndi chinthu chopangira tsabola wa belu - mungatiimbe mlandu? Iwo ndi ophwanyika, ogawanika kale ndipo amatipatsa chowiringula chonena kuti tinadya mbale.

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38. Instant Pot Minestrone Msuzi

Tinachita chiyani kuti tilandire supu? Imadzaza popanda kulemera, imatha kudyetsa khamu lalikulu ndipo kwenikweni ndi O.G. chakudya champhika umodzi. Izi zadzaza ndi masamba, nyemba, komanso, Parm.

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39. Instant Pot Chicken Tikka Masala

Takeout, shmakeout. Chophika chanu chodalirika chidzakupatsani chakudya chochokera ku India chomwe chimakhala chokoma komanso chotenga nthawi yochepa. (Mphindi 33, kunena ndendende.)

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40. Wathanzi Turkey Chili

Chili ndiye chisankho chabwino kwambiri chodyetsa anthu ambiri ndipo amaundana mokongola, nawonso. Uyu ali ndi chimanga chochuluka, nyemba ndi zokometsera kuti zinthu zizikhala zosangalatsa. (Zikomo, membala wa Coterie Monique Volz .)

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41. Kale Saladi ndi Tahini Kuvala

Zabwino kwambiri pa saladi iyi ndikuti ngakhale mutha kumamatira ku Chinsinsi, mutha kuwonjezeranso zokometsera zilizonse zomwe muli nazo. Koma zilizonse zomwe mungachite, musamangokhalira kuvala chovala cha garlicy tahini.

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42. Zokometsera Black Nyemba ndi Quinoa Burritos

Awa si ma burritos aliwonse ... ali mufiriji burritos. Pangani mulu wodzaza, sonkhanitsani ndikubisala usiku wotanganidwa (kapena nthawi iliyonse yomwe mukumva ulesi).

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43. Red Curry Sheet-Pan Chicken Ndi Mbatata Wotsekemera ndi Crispy Kale

Chakudya cha poto ndi katswiri wathu wa zida zonyezimira. Tayani zosakaniza zambiri momwe mungathere pa thireyi imodzi, ndipo pasanathe ola limodzi, mukudya mapulo-y, chakudya chamadzulo cha nkhuku - kuyeretsa kochepa kumafunika.

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44. Quick Gochujang Letesi Wraps

Tikubweretsa gochujang, phala la chili waku Korea lomwe lingabe mtima wanu. Zimangowonjezera kuchuluka koyenera kwa zokometsera-zokometsera pazakudya zopanda ntchito za letesi. Simumakonda steak? Ingosinthani mapuloteni omwe mumakonda.

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45. Easy Southwest Black Nyemba Polenta Casserole

Tikudziwa kuti casseroles ali ndi mbiri yodzazidwa ndi zinthu zopanda pake, koma izi ndizotsitsimula. Nyemba (zomanga thupi) ndi ndiwo zamasamba zambiri zokutidwa ndi polenta, mungafunenso chiyani?

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46. ​​Easy Greek Sheet-Pam Chicken Souvlaki ndi Mbatata

Mukangoluma, simudzakhulupirira kuti Chinsinsi cha poto imodzi ndi chophweka bwanji. Adyo, katsabola ndi viniga wa basamu ndizokoma, zonyenga mokoma.

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47. Kuphika Zukini'Ziti'Mapiritsi ndi Mozzarella

Mukangoganiza kuti pasitala wophika sangakhale wabwino kwa inu, zukini waulemerero amawombera kuti apulumutse tsikulo. Apa amagwiritsidwa ntchito m'malo mwa Zakudyazi kuti tidye mokoma mtima-komabe wathanzi pa imodzi mwazomwe timakonda nthawi zonse.

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48. Kokometsera Mwanawankhosa Meatball ndi Escarole Msuzi

Zomwe zimamveka bwino kuposa mphika wotentha supu ? Izi zimakoma ngati ndalama zokwana miliyoni imodzi (koma zimatenga nthawi yosakwana ola limodzi kuti apange).

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49. Crispy Tofu Steaks ndi Broccoli Rabe ndi Romesco

Tofu amalowa masitayelo ndi mawonekedwe osiyanasiyana , koma njira yomwe timakonda kwambiri yodyeramo ndi crispy. Ndipo ngati simunayesepo nokha, njira iyi ya crispy tofu steaks ndi broccoli rabe ndi romesco ndi malo abwino kuyamba. Tofu wa crispy anali wokwanira kutilowetsa mkati, koma chomwe chidatisangalatsa kwambiri chinali njira yachidule ya msuzi.

50. Instant-mphika Harissa Nyemba Msuzi

Msuzi wa nyemba wa harissa umayamba ndi nyemba zouma koma zimatenga pafupifupi ola limodzi kupanga (ndipo izi zikuphatikizapo harissa).

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51. Mapepala Pan Msuzi Wophika Butternut Squash

Mwamvapo za nkhuku zamasamba, koma supu ? Khulupirirani izo.

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52. Wokazinga Masamba ndi Lentilo Saladi ndi Pine Nut Kirimu

Palibe amene angaganize kuti izi ndi zabwino kwa inu, chifukwa cha luscious (ndi vegan!) kirimu cha pine nut.

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53. Salmon ya Antoni Porowski ndi Sipinachi Rice Bowl ndi Green Tea Broth

Zosavuta, zopatsa thanzi komanso zokoma ndi M.O yathu yatsopano.

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54. Salmon yokhala ndi Pesto ndi Tomato Wophulika

Zima sizidziwika chifukwa cha zokolola zambiri, koma mwamwayi, tomato wa chitumbuwa nthawi zonse amakhala okoma komanso osavuta kupeza.

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55. Miso-Tahini-Glazed Wokazinga Biringanya ndi Farro

Mukayesa biringanya monga chonchi, mutha kugwa m'chikondi. Musanene kuti sitinakuchenjezeni.

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Nditumizireni Imelo Onetsani Patsamba