Maphikidwe 55 Osavuta A Chakudya Chamadzulo Oyamba (Omwe Ngakhale Ovuta Kwambiri Angathe Kuwongolera)

Mayina Abwino Kwa Ana

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Tikumvetsa—ndinu otanganidwa. Ifenso. Ndipo ngakhale timakonda kukwapula phwando lalikulu la chakudya chamadzulo usiku uliwonse, sizingachitike. Njira yothetsera vutoli? Maphikidwe osavuta 55 awa omwe amafunikira khama lochepa (kapena luso lazophika) ndikulawa kokoma. Kuyambira mphindi 15 maphikidwe a pasitala ku zodabwitsa za nkhuku imodzi, takupatsani inu.

ZOKHUDZANA NAZO: 60 Easy Dinner Recipes kwa Awiri

1. Mphindi 15 Pasta ya Lemony Broccolini

Zimafunikira ntchito yochulukirapo komanso luso monga kutaya mtsuko wa marinara - koma ndizosangalatsa kwambiri.

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2. Nkhuku Yowotcha Pa Chiwaya Chimodzi Ndi Kaloti

Ingoyikani zosakaniza zonse pa pepala lophika ndikuyika zonse mu uvuni - chosavuta kuposa chimenecho? (O, ndipo palibe mbale zophikira.)

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3. Ravioli Lasagna

Ngakhale mbale yoyambirira ingakhale yachinyengo (zonsezo, osatchulapo kupanga msuzi wa béchamel kuyambira pachiyambi), izi ndizosavuta kuzidziwa.

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4. Slow-Cooker Chicken Teriyaki

Lolani Crock-Pot yanu igwire ntchitoyi. Thirani zosakaniza, ikani chowerengera, pangani mphika wa mpunga woyera ndipo mwakonzeka kupita.

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5. Skillet Wachinyengo Paella

Chakudya chamakono chomwe chimakoma ngati mudakhala tsiku lonse mukuchipanga, koma chimakhala chokonzeka komanso patebulo pasanathe ola limodzi.

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6. Skillet Gnocchi ndi Soseji ndi Broccoli Rabe

Kodi munthu uyu akuwoneka wodabwitsa bwanji? (Osauza aliyense kuti zomwe muyenera kuchita ndikuponya zonse mu poto ndikudikirira mphindi 30.)

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7. Pan-Fried Cod ndi Orange ndi Swiss Chard

Tikudziwa-kuphika nsomba kumawoneka ngati koopsa. Koma bola ngati mumagwiritsa ntchito poto yopanda ndodo, mbale iyi imakhala yosavuta kuphika kuposa nkhuku. Lonjezani.

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8. Cacio e Pepe

Zolemera, zotsekemera komanso zosavuta. Mukadziwa bwino mbale ya pasitala ya tchizi ndi tsabola iyi, ikhala nthawi yanu yapakati pa sabata.

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9. Mini Chicken Shawarma

Zoona zake: Chilichonse chimakoma pang'ono…kuphatikiza matumba ang'onoang'ono awa opangidwa ndi ma tender a nkhuku, buledi wofewa wa pita ndi msuzi wa therere wofewa.

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10. Honey-Lime Nkhuku ndi Zamasamba mu Zojambulajambula

Tiloleni kuti tikudziwitseni za njira yophikira yomwe imapeza chakudya chamadzulo patebulo mwachangu ndi mbale zakuda zotsukira.

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11. Mphindi 15 Mbale wa Mezze wokhala ndi Mkate Wothira wa Za'atar Pita

Zakudya zosavuta kupanga ndi zomwe sizikufunika kuphika.

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12. Mphika Umodzi, Pasitala ya Ndimu ya Mphindi 15

Zosavuta kwa sabata limodzi koma zokongola zokwanira phwando la chakudya chamadzulo. Osangodumpha pa Parm.

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13. Shrimp ndi Kolifulawa'Grits'ndi Arugula

Vege yomwe timakonda imapangitsa kuchepetsa ma carbs kukhala kosavuta. O, ndipo tanena kuti ikhala yokonzeka kudya mu mphindi 30?

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14. Mphindi 20 za Paleo Egg Roll mbale

Ndani amafunikira zokutira? Aliyense amadziwa kuti kudzazidwa ndiye gawo labwino kwambiri.

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15. Nkhuku ndi Snap Pea Kusonkhezera-Mwachangu

Zomwe mukufunikira kuti mupange chakudya chosavuta koma chokhutiritsa ndi zosakaniza zisanu, zakudya zochepa zapantry ndi mphindi 20. Zosavuta.

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16. Mphika umodzi wa Tomato Basil Pasta

Zosavuta (komanso zokongola kwambiri) kuposa kutenga mtsuko wa msuzi wa phwetekere m'kabati.

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17. Saladi ya Pizza ya ku Italy yodulidwa

Chifukwa cha mtanda wogulidwa m'sitolo, 'za yokongolayi ndi yosavuta kuyika pamodzi monga mbale yanu ya kale.

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18. Ultimate Quinoa-Avocado Bowl

Chakudya chathanzichi ndi chokhudza kusonkhanitsa kuposa kuphika kwenikweni. Ndipo kumbukirani: mukakayikira, mavwende radishes amapangitsa chilichonse kuoneka chokongola.

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19. Mphindi 15 Wonyenga wa Pad Thai

Zedi, mukhoza kuyitanitsa takeout. Kapena mutha kudzipulumutsa nthawi (ndi ndalama) pokwapula munthu uyu.

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20. Mphindi 15 Nkhaka-Avocado Blender Soup

Kuphika zakudya zopatsa thanzi sikuyenera kukhala kovuta. Chitsanzo pankhaniyi: Msuzi wofulumira komanso wopatsa thanzi womwe umangobwera posachedwa.

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21. Laimu Nkhuku ndi Chimanga ndi Poblano Saladi

Nthawi zonse mumagula bere la nkhuku m'sitolo? Nachi chinsinsi chaching'ono: ntchafu sizimangokoma kwambiri, koma sizingatheke kuti ziume.

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22. Nkhuku ndi Masamba a Coconut Curry

Kwapani chakudya chofulumira komanso chosavuta chochokera ku Thai mphindi 30 zokha. Kutumikira ndi mpunga pambali ndi kuwaza scallions pamwamba, ngati mukumva zokongola.

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23. Nkhuku Tinga Tacos

Psst: Osawauza alendo anu omwe amadya chakudya chamadzulo kuti izi zinayamba ndi mbalame ya rotisserie. (Kapena kuti chakudya chonsecho chinangokutengerani mphindi 30.)

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24. Mtsuko umodzi Mac ndi Tchizi

Zabwino kwambiri kuposa zomwe zili m'bokosi. (Koma zosavuta kupanga.)

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25. 15-Mphindi Mediterranean Couscous ndi tuna ndi Pepperoncini

Zikondwerero zitatu zachakudya chofulumira chomwe mutha kupanga kuchokera ku zomwe zagona m'chipinda chanu.

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26. Slow-Cooker Chikoka Nkhuku

Mphindi khumi zokha za ntchito yokonzekera ndizo zonse zomwe mukufunikira kuti musangalatse anthu. Kutumikira pa brioche buns ndi letesi shredded ndi sliced ​​phwetekere.

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27. Mapepala-Pan Ndimu Batala Zamasamba ndi Soseji

Kuphika kosakonzekera bwino ndikomwe timakonda. Chakudya chothirira pakamwa ichi ndi chamanja ndi kukusiyani ndi mbale pafupifupi ziro. Kupambana-kupambana.

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28. Pasitala Alla Norma ndi Biringanya

Zochitika zamaloto: Tikuthamangira ku Italy m'masiku ochepa kuti tikasangalale ndi zomwe tapeza. Chotsatira chabwino? Pasta iyi yopangidwa ndi biringanya, basil ndi pecorino tchizi. Sangalatsidwani ndi chakudya chanu.

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29. 15-Mphindi 15 Buffalo Chicken Slider

Muli ndi anzanu kuti mudzawonere masewerawa? Kuluma kwapang'ono uku kumatsimikizika kuti kusangalatsa.

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30. BLT Pasta Saladi

Tomato wowutsa mudyo, nyama yankhumba yokazinga ndi letesi wonyezimira wosakaniza ndi mapeyala odulidwa ndi pasitala wokoma. Ndani ankadziwa kuti mungathe kukonza masangweji akale?

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31. Buddha Bowl ndi Kale, Avocado, Orange ndi Wild Rice

Zatsopano, zoyera kwambiri. Oloze kukavangiza vyuma vyakushipilitu vize navishinganyeka havyuma vyamwaza vize navikasoloka kulutwe.

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32. Rotisserie Chicken Ramen

Kumbukirani zinthu zotsika mtengo za microwave zomwe zimakupangitsani kupita ku koleji? Kusankha kwathu kumakhala kokulirapo kwambiri.

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Zogwirizana: 21 MAPIKIZI A NKHUKU WOCHEZA

33. Linguine ndi Bacon, Mapichesi ndi Gorgonzola

Chakudyachi chimatenga mphindi 30 zokha kuchokera koyambira mpaka kumapeto ndipo tikukupatsani chilolezo kuti mudye mozizira. Zimakomanso chimodzimodzi—ngati si bwino—motero.

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34. Zoodles with Avocado and Mango sauce

Munatipatsa chakudya champhindi 15, komanso popanda uvuni. Kawiri kawiri maphikidwe kuti apange zokwanira sabata yonse.

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35. Nkhuku za Buffalo Zimakulunga ndi Tchizi wa Buluu ndi Selari

Nkhuku ya Rotisserie, tikukupatsani moni. (Kodi tingakhale bwanji ndi chakudya chothirira pakamwa chokonzekera kupita mphindi 20 zokha?)

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36. Saladi ya phwetekere ndi Halloumi Wokazinga ndi Zitsamba

N'zosatheka kumenya saladi ya mphindi khumi. Ndipo iyi ili ndi tchizi cha halloumi chowotcha, kotero ndi yabwinoko.

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37. Mapepala Pan Indian-Spiced Nkhuku

Zimamveka zowononga nthawi, koma tikulonjeza kuti ndi kamphepo. (Zimangotenga mphindi khumi kukonzekera!)

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38. Kukonzekera kwa Chakudya cha Turkey Meatballs ndi Zukini Zakudyazi

Kukonzeka mu theka la ola ndi chiyambi chabe. Mipira ya nyama iyi ndi yofewa, yolemera komanso yowutsa mudyo, ndipo amawotcha m'malo mokazinga kuti awonongeke pang'ono.

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39. Zakudya Zophika Pang'onopang'ono-Prep Burrito Bowls

Yankho la mapemphero anu pa nthawi ya chakudya chamadzulo? Zakudya zokometsera, zopatsa thanzi za burrito zomwe zimagawidwa kwa sabata yonse.

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40. Greek Yogurt Nkhuku Saladi Choyika Tsabola

Bye, chakudya chamadzulo. Sitidzakuwonani, chifukwa cha mabwato okongola a tsabola awa odzaza ndi saladi yathanzi ya nkhuku.

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41. Quick Guacamole Quinoa Saladi

Ndi mbale yayikulu ya guac yowoneka ngati saladi, ndipo sitikudandaula konse. M'malo mwake, ndiko kutanthauzira kwa chakudya chathu chamaloto.

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42. Nkhuku ya Firecracker ndi Mpunga

Kusamalitsa kochepa ndilo dzina la masewerawo. Pangani nambala yotsekemera iyi usiku watha (zimatenga mphindi 35 zokha) ndipo mulandire mphotho m'mimba mwanu ikulira tsiku lotsatira.

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43. Mphindi 20 Burrata Saladi Ndi Mwala Zipatso ndi Katsitsumzukwa

Langizo: Musamangoganizira zinthu zabwino. Ndipo mwazinthu zabwino, tikutanthauza burrata onse okoma.

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44. Bruschetta Nkhuku

Zakudya za poto imodzi ndi njira yopitira. Izi zimakonda kuwononga kwambiri, koma ndizodabwitsa zathanzi komanso zochepa zama carb.

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45. Keto Sheet-Pan Chicken ndi Rainbow Veggies

Zakudya? Zakudya zanji? Tikungopanga zakudya zamapepala kuyambira pano.

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46. ​​Mikate Yosavuta Yokazinga Mpunga ndi Msuzi wa XO

Mpunga wotafuna, womamatirawa watsala pang'ono kupambana pamasewera a chakudya chamadzulo. Tengani msuzi wa XO wodzaza ndi zokoma kuchokera kumsika waku Asia waku Asia.

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47. Kolifulawa Mpunga mbale ndi Curried Lentils, Kaloti ndi Yogurt

Ndani akunena kuti kudya bwino kuyenera kukhala kotopetsa? Chophatikiza chatsopanochi cha legume-veggie-yogurt chidzakudzazani osakulemetsa.

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48. Rainbow Collard Wraps ndi Peanut Butter Dipping Sauce

Sikuti amangonyamula, koma amatha kupangidwa mpaka masiku awiri pasadakhale.

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49. Zokometsera Shrimp Tacos ndi Mango Salsa

Zokongola izi zimangotenga mphindi 20 kupanga, kuphatikiza salsa yotentha pang'ono.

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50 Chilichonse Nkhuku Mapiko

Gwiritsani ntchito zogula m'sitolo zonse zokometsera bagel kapena pangani nokha ndi zokometsera zokometsera zokometsera monga ma flakes owuma a anyezi ndi adyo wothira.

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51. Mphindi 15 Skillet Tsabola Steak

Malo omwe mumawakonda kwambiri azakusowa.

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52. Mphindi 15 Gazpacho ndi Nkhaka, Tsabola Wofiira ndi Basil

Zotsitsimula nthawi miliyoni kuposa supu ya phwetekere yotentha. (Koma tikadali ndi zathu ndi a sandwich ya tchizi yokazinga .)

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53. Mphindi 20 Bowa Stroganoff

Izi zamasamba zomwe zimatengera mtundu waku Russia ndi njira yokhayo yothetsera usiku wachisanu wachisanu.

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54. Keto Steak ndi Blue Tchizi Saladi kwa Mmodzi

Sungani zidutswa zingapo za steak nthawi iliyonse mukakhala pa grill kuti mupange saladi yamtundu wina yomwe yakonzeka posachedwa.

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55. Mphindi 20 za Shrimp Scampi Zoodles

Mafuta onse, adyo, mandimu ndi vinyo woyera wapachiyambi, kuchotsa ma carbs.

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ZOKHUDZANI: Malingaliro 54 Akudya Chakudya Chamadzulo Mutha Kupanga Mphindi 20 Kapena Zochepera

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Nditumizireni Imelo Onetsani Patsamba