Malingaliro 70 Ozizira Ozizira Omwe Amapitilira PB&J

Mayina Abwino Kwa Ana

Pansi:

Tsiku Lobadwa:

Tumiza

Nditumizireni Imelo Onetsani Patsamba

Kulongedza chakudya chamasana ili ndi zopindulitsa zake: Ndi zotsika mtengo, zopatsa thanzi komanso zopindulitsa kudya china chake chakunyumba. Koma mumatani ngati palibe microwave kuti mutenthetsenso ntchito yanu yolimba? Brown-thumba limodzi la malingaliro ozizira nkhomaliro m'malo, ndithudi. Nazi zakudya 70 zomwe timakonda, kuchokera ku saladi ya nkhuku ya avocado kupita ku Mediterranean couscous.

Zogwirizana: Malingaliro 37 a Chakudya Chamadzulo Chakuofesi Kuti Muthyole Chikwama Chanu Chabulauni

1. Saladi ya Niçoise ya Aran Goyoaga

Ikani zonse muzotengera zosiyana kuti zisatembenuke ku nsima isanafike nthawi ya nkhomaliro, kenaka sonkhanitsani pamene mwakonzeka kudya. Zosavuta, chabwino?

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2. Miphika ya Noodle ya Salmon yokhala ndi Chili-Yuzu Relish ndi Pickled Radishes

Chakudyachi chimakhala chokoma chozizira ngati chimaperekedwa kutentha (ngati sichoncho). Ngakhale zili bwino, ndizotheka kusintha: Zakudya zilizonse zomwe zili mufiriji yanu ndimasewera abwino.

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3. Mbatata Wokazinga Ndimu, Nkhuku ndi Sipinachi ndi Tzatziki

Si bokosi lokongola la bento lomwe limapangitsa nkhomaliro iyi kukhala yosatsutsika. Ndizowona kuti zonse zimakoma modabwitsa kuchokera mufiriji (ndipo zidzasungidwa kwa masiku asanu). Pangani magulu awiri anu ndi ana anu.

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4. Pearl Couscous ndi Nkhuku, Biringanya ndi Mapichesi

Ngati pichesi sizili munyengo, mutha kuzisintha mosavuta ndi zipatso zina, ndipo zonse zitha kupangidwira patsogolo. (Mukufuna zambiri zokhutiritsa?)

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5. Saladi ya Citrus, Shrimp ndi Quinoa ndi Feta

Saladi yozizira ya quinoa ndi yoyenera m'mphepete mwathu, koma zipatso za citrus zosakanikirana ndi shirimpi tengera m'mphepete. (Ndipo FYI, zimangotenga mphindi 20 kuti mupange.)

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6. Mtsuko Wokongola wa Mtedza wa Noodle

Pamasiku omwe mukudwala kudya zachisoni zomwezo kale saladi yachakudya chamasana, yang'anani ku saladi iyi yosavuta komanso yachangu yamtsuko yazakudya kuti ikhale yosangalatsa komanso yatsopano. (Ndi njira yabwino komanso yosavuta yopangira ana anu kudya masamba, kungonena.)

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7. Avocado Chicken Saladi

Maphikidwe a saladi ya nkhuku ndi ndalama khumi ndi ziwiri, koma dumphani mphesa zakale, cranberries ndi mtedza ndikuwonjezera mapeyala ku chakudya chamasana chozizira m'malo mwake. Ndizotsekemera ndi mayo ochepa komanso odzaza ndi mafuta athanzi - kupambana-kupambana.

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8. Greek Yogurt Nkhuku Saladi Choyika Tsabola

Kapena, tulukani mayo kwathunthu ndikusinthanitsa ndi yogurt yachi Greek. Bonasi: Tsabola za belu zodzaza ndi zosavuta kwambiri m'maso (komanso ochezeka ndi ana).

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9. Yellow Tomato Gazpacho

Msuzi wozizira Chakudya chamasana? Inde, ndi chinthu, komanso chokoma. Aliyense kuntchito angaganize kuti ndinu ophika.

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10. Kamut ndi Wowawasa Cherry Meze

Meze amangotanthauza zokometsera, koma tikunyamula saladi yozizira yambewu iyi ndikuitumikira kuti ikhale chakudya chamasana chokhutiritsa.

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11. Zoodles ndi Avocado ndi Msuzi wa Mango

Ndizotsekemera, zokometsera pang'ono ndipo zimafuna kuphika zero . Kodi si kukonda chiyani? (Zindikirani: palibe.)

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12. Avocado, Radish ndi Walnuts ndi Kaloti-Miso Kuvala

Saladi ya avocado sangawoneke ngati yochuluka pamapepala, koma ikuyamba kukhala imodzi mwazomwe timapita nazo. Zabwino zimangotenga mphindi 20 kuti mukwapule.

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13. Sumac ndi Fennel Fattoush

Iyi ndi saladi yopangidwa ndi pita chips, ndipo sitikudandaula konse. Zingy honey-sumac vinaigrette imakoka zonse pamodzi mokongola.

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14. 15-Mphindi Gazpacho ndi Nkhaka, Tsabola Wofiira ndi Basil

Munali nafe mphindi 15 (ndiponso osaphika). Msuzi wozizira umamveka ngati chinthu chaphwando lanu lotsatira la chakudya chamadzulo cha alfresco.

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15. Chakudya-Prep Creamy Pasitala Saladi ndi Broccoli ndi Zoumba

Ngati mudzanyamula nkhomaliro, muyenera kukweza kuchokera ku PB&Js ndi timitengo ta karoti. Saladi iyi ya pasta yokhala ndi bajeti komanso ya ana idzachita chinyengo. (Ndi .50 chabe pa kutumikira!)

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16. The Ultimate Grilled Chicken Sandwich

Onse amene amavomereza topping aliyense sangweji zotheka ndi crispy frizzled anyezi kunena, 'inde.'

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17. Salami, Artichoke ndi Ricotta Pasitala Saladi

Saladi ya pasitala ndi chakudya chamasana chozizira, koma izi zimamveka zapadera kwambiri, chifukwa cha ricotta yokoma ndi salami. Khalani omasuka kupita mtunda wowonjezera pogwiritsa ntchito mwatsopano atitchoku m'malo mwa zamzitini.

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18. Green Bowl ndi Nkhuku, Citrus ndi Zitsamba

Chakudya chopatsa thanzi ichi ndi njira yabwino yogwiritsira ntchito nkhuku yochedwa ndi zitsamba zotsalira. Sitikuuzani ngati mumagwiritsa ntchito zovala zogulira sitolo, mwina.

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19. Indian Salad Bowl with Crunchy Chickpeas

Zatsopano, zowoneka bwino komanso zodzaza ndi zofufumitsa, zokometsera ndi zokazinga nandolo ? Izi zidzachita bwino kwambiri.

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20. BLT Pasta Saladi

Kodi chosangalatsa ndi chiyani kuposa sangweji ndi saladi? Zakudya za pasitala zomwe zimaphatikiza zonse ziwiri, ndi chiyani. (Nkhumba sizipweteka, mwina.)

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21. Avocado ndi Black Bean Pasitala Saladi

Zili ngati pasitala, mapeyala ndi nkhomaliro yathu kuti tikhale pamodzi. The nyemba zidzakusungani odzaza mpaka kugwa kwa 3 koloko kuti muyambe.

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22. Saladi ya Shrimp Fajita yokhala ndi Avocado Cilantro Dressing

Ndikufuna kupanga wopanda mkaka ? Gwiritsani ntchito mafuta a azitona m'malo mwa yoghurt. Kulakalaka zokutira? Ponyani mu tortilla (kapena bwino komabe, pangani letesi wraps). Ndiwe wojambula ndipo chakudya chamasana ndi phale lanu.

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23. Broccoli Wokazinga ndi Bacon Pasitala Saladi

Kulongedza chakudya chamasana? Combo iyi ya broccoli-bacon idzakhala yosangalatsa pompopompo. (Zinyenyeswazi zowonjezera pamwamba sizingapweteke, mwina.)

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24. Saladi Yowotcha ya Sikwashi Ndi Nyemba Zoyera, Zinyenyeswazi Za Mkate ndi Ndimu Yosungidwa

Saladi ya kutentha kwa chipinda ichi imakhudza zolemba zonse zoyenera: briny kuchokera ku mandimu, crispy kuchokera ku breadcrumbs ndi zotsekemera kuchokera ku sikwashi ndi nyemba. Yum .

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25. Chakudya-Kukonzekera Creamy Kale Kaisara Saladi

Ngakhale odzitcha okha odana ndi kale adzadya saladi iyi. Ndi chifukwa cha kuvala kosalala kwa Kaisara, komwe kumatenga mphindi zosakwana 15 kuti apange.

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26. Wokazinga Delicata sikwashi Saladi

Timakonda sikwashi ya delicata chifukwa cha kukoma kwake kwa mtedza wotsekemera komanso kukonzekera pang'ono (simuyeneranso kusenda), koma mungagwiritse ntchito dzinja sikwashi pano, kapena ngakhale mbatata ngati ndi zomwe zikuyenera inu. Osati kudya ozizira? Chotsani mufiriji mphindi 20 musanadye chakudya chamasana kuti chifike kutentha.

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27. Sikwashi ya Butternut ndi Mbuzi Tchizi Pasta Saladi

Ndi mtedza wa paini, sinamoni ndi viniga wa apulo cider, mbale iyi ili ndi zokometsera zonse za kugwa ... koma tidzakhala tikupanga ndikudya chaka chonse, zikomo kwambiri.

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28. 15-Mphindi Mediterranean Couscous ndi tuna ndi Pepperoncini

Saladi ya tuna, koma ipangitseni kukhala yosangalatsa - kupatula kuti mbale yonseyi imangotenga mphindi 15 kuti ikhale pamodzi.

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

Kutumikira yotentha kapena yozizira, nkhuku ya njati nthawi zonse ndi yabwino. Baibuloli limagwiritsa ntchito a rotisserie nkhuku ndi msuzi wa buffalo wogulidwa m'sitolo kuti mukhale nkhomaliro yosavuta kwambiri. (Kudyetsa ana? Adzakondanso: Ingoyimbani zokometsera ndi msuzi wochepa kwambiri, kapena kusinthana nazo. barbecue msuzi .)

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30. Masangweji aku Italy a Deli Pinwheel

Deli nyama ndi squishy mkate? Pitani. Magawo okongola a pinwheel awa sachita khama lililonse ndipo akukwera kuchokera ku sammie yanu yachizolowezi yodula.

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31. Avocado Egg Salad Sandwich

Iwalani saladi za mazira a mayo-ed omwe munazolowera. Mtundu wa avocado uwu ndi wotsekemera komanso wotsekemera, koma osati pamwamba.

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32. Wokazinga Ndimu-Herb Nkhuku ndi Avocado Saladi

O moni, saladi kutsiriza ena onse. Timalimbikitsa magawo a nkhuku yokazinga chifukwa cha kusuta kwawo, koma mutha kugwiritsa ntchito chilichonse chomwe muli nacho.

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33. Salmoni ndi Nkhaka Zophwanyidwa Mbale Zambewu

Zokhutiritsa kuposa mbale ya masamba obiriwira koma ayi nawonso zolemetsa, iyi ikhoza kukhala mbale yambewu yamaloto athu. Imathetsanso kutenthedwa konse- nsomba -Nkhani yantchito: Osatero.

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

Ikani zonse mu cooker yanu yocheperako, kenaka sonkhanitsani mbale zanu ndikupita. Psst: Izi otsika carb Zokongola zimasungidwa kwa masiku anayi mu furiji ndipo zimaperekedwa bwino kuzizira kuposa kutentha.

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35. Salmon Bowl ndi Farro, Nyemba Zakuda ndi Kuvala kwa Tahini

Mbale ya salmon iyi ndiyo njira yokoma kwambiri yopezera ma omega-3s anu. Timakondanso kuti kudya kozizira kumatanthauza kusanunkha microwave ndi nsomba ... koma ndi nkhani ina.

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36. Vegan Fiesta Taco Bowl

Sitinaganizepo kuti tingasangalale ndi chakudya chamasana chodzaza, koma ife tiri pano. (Zitha kukhala ndi chochita ndi kirimu wowawasa wa vegan.)

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37. Ndimu-Tahini Saladi ndi mphodza, Beets ndi kaloti

Mukufuna kuti chakudyachi chikhale chosavuta? Yang'anani mphodza zophikidwa kale komanso zodzaza ndi vacuum beets pa golosale. Ikhoza kukhala chinsinsi chathu chaching'ono.

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38. Pangani Patsogolo Farro ndi Brussels Mphukira Saladi

Taganizirani izi msuweni, wozizira wa saladi ya quinoa. The farro ali ndi kutafuna kokhutiritsa, ndipo akuphatikizidwa ndi Brussels zikumera , zimamva zapadera popanda kukangana-kugunda kotsimikizika kuntchito kapena kunyumba.

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39. Chicken Pesto Focaccia Masangweji

Pesto yodzipangira tokha ndi nkhuku yowongoka zimapanga sangweji yokoma kwambiri. Gwiritsani ntchito zophikidwa mwatsopano mkate ngati mungathe kuyika manja anu pa izo.

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40. Chakudya Chamadzulo Kebabs ndi Mortadella, Artichoke ndi Tomato Wowuma ndi Dzuwa

Sandwichi, kukumana ndi kebab. Sankhani zomwe mumakonda pazakudya zomwe mumakonda za inu kapena mwana wanu.

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41. Quick Guacamole Quinoa Saladi

Izi kwenikweni zili ngati kudya guacamole cha nkhomaliro. Hellooooo, mafuta abwino.

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42. Rainbow Collard Wraps ndi Peanut Butter Dipping Sauce

Masamba a letesi ndiabwino, koma amatha kukhala oyipa. Masamba amtundu wa kolala amanyamula bwino ndikugwira mpaka nthawi ya nkhomaliro, ndipo amamva kuzizira kwambiri.

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43. Saladi ya Veggie Niçoise ndi Red Curry Green Beans

Osati munthu wa tuna? Palibe vuto. Saladi ya Niçoise iyi ili ndi zambiri zomwe zikuchitika, kotero palibe amene adzaphonye nsomba.

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44. Cold Sesame Nkhaka Zakudyazi

Zoodles paokha si chakudya chokwanira, kotero tidawonjezera tofu yamchere kuti tipeze mapuloteni owonjezera mu mbale iyi ya mphindi khumi.

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45. Soba Zakudyazi ndi Msuzi wa Mtedza

Zili ngati Zakudyazi zomwe mumakonda kwambiri ndipo zimabwera palimodzi munjira zitatu zosavuta. Ndipo FYI, ndi mtedza msuzi ndi wokometsera kwa ana.

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46. ​​Ultimate Quinoa-Avocado Bowl

Kuyambitsa mtundu wanyumba wambale ya $ 16 yomwe mudagula kuntchito sabata yatha. Ndizotsika mtengo ndi tastier, m'malingaliro athu.

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47. Peach Wokazinga, Prosciutto ndi Mozzarella Sandwich

Tikukhulupirira kuti sapereka chakudya chamasana ichi m'chipinda chodyera. Pewani mapichesi pasadakhale chifukwa cha kusuta kapena kudumphani kuwotcha kwathunthu.

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48. Saladi wa Thai wodulidwa ndi Peyala

Tanena kuti timakondadi mapeyala? Chifukwa tidzayika pafupifupi chilichonse.

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49. Kelp ndi Zukini Noodle Pad Thai

Zakudya za Kelp, zomwe zimapezeka muzakudya zaku Korea, zimanyowa m'malo mowiritsa, zomwe zikutanthauza kuti ndizoyenera kudya chakudya chamasana ozizira. Kuphatikiza apo, alibe gluteni, Paleo ndipo amadzaza ndi michere monga chitsulo, vitamini K, calcium ndi fiber.

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50. Chakudya-Kukonzekera Mayo-Pang'ono Mbatata Saladi

Saladi yozizira yachikale yakhala ndi zosintha: Ndi kirimu wowawasa pang'ono ndi vinyo wosasa wofiira, mumapeza kuvala kokoma popanda zopatsa mphamvu zonse. Pepani, mayonesi.

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

Ngakhale osadya nyama adzakomoka chifukwa cha chovala chofewa cha cashew ichi. (Tinayang'ana kawiri: Palibe dontho la mkaka mmenemo.) Itengeni kuti mugwire ntchito ndipo mwatsimikiziridwa kuti mulimbikitse kaduka kachakudya chamasana.

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52. Delicata Buckwheat mbale

Kukongola kwapatsogoloku ndikotentha kokoma, koma timakonda kudyedwa kozizira, molunjika kuchokera mu furiji.

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53. Wokazinga Beet ndi Citrus Saladi

Mukatopa ndi kale koma mukufunabe chinachake chopepuka, saladi yowala, yokoma, yopatsa thanzi komanso yokonzekera chakudya idzafika pomwepo.

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54. Keto Instant Pot Greek Kolifulawa Mpunga

Sitingathe kusankha zomwe timakonda kwambiri: kuti chakudya chamasanachi chimatenga mphindi 10 kuchokera koyambira mpaka kumapeto, kapena kuti zakudya -ochezeka komanso okoma. (Imagwira ntchito zisanu ndi zitatu ngati mbali, koma imapanga mainchesi anayi.)

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55. Mphindi 20 za Shrimp Scampi Zoodles

Kwapani izi Lamlungu usiku ndipo mudzakhala ndi nkhomaliro yamasiku anayi yokonzekera ntchito. (Kutentha kwabwino kapena ozizira.)

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56. Saladi ya Apple, Mphesa ndi Pecan Pasitala

Ndani ankadziwa kuti pasitala ndi zipatso zinapanga kuphatikiza kosangalatsa kotere? Sitingathe kupitirira malire a mapangidwe. (Ndipo ana anu azikonda iyi.)

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57. Keto Steak ndi Blue Tchizi Saladi kwa Mmodzi

Mwazizidwa kale nyama yotsalira mu furiji. Bwanji osachigwiritsa ntchito bwino ndi kupanga chakudya chamasana chapamwamba? Zimatenga mphindi zisanu, lonjezani.

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58. Kolifulawa, Makangaza ndi Saladi ya Apple

Kolifulawa sadzakhalanso crispy tsiku lotsatira, koma ndi kuvala tahini-uchi, sitisamala ngakhale pang'ono.

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59. Vegan Avocado Kaisara Saladi

Kuntchito, nthawi zambiri mumatha kutenga $ 15 saladi ya Kaisara kuchokera pamalo ochezera mumsewu. Tikukupemphani kuti muyese mtundu wanyumbawu m'malo mwake. Ndinu ofunika.

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60. Makapu a Sushi Odyera Zamasamba

Ndiokongola kwambiri kuti sangadye, koma timamva kuti inu (ndi ana anu) mudzaona kuti n'zosavuta kunyalanyaza mfundoyi - kutengeka kopanda nsomba. sushi ndizokoma kwambiri. Musaiwale kunyamula timitengo.

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61. Mipukutu yachilimwe

Zamasamba zobiriwira. Chewy masamba a mpunga . Wamadzi shirimpi . Zitsamba zonse zatsopano. Yup, zogwirizira m'manja zouziridwa ndi ku Vietnamese zikukhutiritsa (ndikuwapangitsa anzako nsanje). Perekani msuzi wokoma wa chile.

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62. Ritz Crackers ndi Kukwapulidwa Honey Ricotta ndi Bacon

Tchizi ndi crackers ndi chakudya chomwe timakonda kwambiri. Izi zimangotengera mphindi 15 za nthawi yanu-ngakhale zochepa ngati mupanga nyama yankhumba patsogolo.

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63. Mini Chicken Shawarma

Timvetsereni: Tinthu tating'onoting'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono timakhala tokoma kwambiri kachiwiri, motero sitifunika kutenthedwa. Ingonyamulani zotsalazo padera, kuti mutha kuzisonkhanitsa m'mawa momwe mumanyamula chakudya chamasana kapena pa desiki yanu. Mwanjira imeneyo, palibe chomwe chimasokonekera.

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64. Orecchiette ndi Spring Greens

Mwala wamphindi 15 uwu umakonda kuzizira bwino monga momwe umachitira kutentha, kulonjeza. Amadzazanso ndi zopatsa thanzi sipinachi ndi nandolo , kuphatikizapo ochepa mapuloteni olemera amondi .

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

Izo zikhoza kuwoneka ngati mbale ya zokhwasula-khwasula (Chabwino, izi ndi mbale ya zokhwasula-khwasula), koma izo sizikutanthauza kuti sizingakhudze inu. Pakati pa hummus, salami, yogati yachi Greek ndi pita ya tirigu, timamva kuti mukhala okhutitsidwa mpaka nthawi ya chakudya chamadzulo.

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66. Crispy Quinoa Cashew Granola

Kukhala ndi gulu la granola zopangidwa kunyumba nthawi zonse ndi lingaliro labwino. Nosh pa izo ndi yoghurt, pamwamba ndi mkaka, kuwaza pa smoothie mbale—mwayi n’zosatha.

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67. Mkate Wolowa Cholowa ndi Tomato

Khalani ndi lil' siesta pakati pa tsiku, kenaka mubwererenso ndi Chisipanishi zofanana ndi Chiitaliya Burusheta . The tomato Kusakaniza kumakhala kophweka monga kugaya tomato, kuwadula zikopa, kuzikometsera ndi kuzifalitsa pa ciabatta yodulidwa.

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68. Tarragon Nkhuku Saladi Masangweji

Chicken saladi akhoza kukhala a blah mbiri, koma kubwereza uku sikosangalatsa. Ganizirani tarragon Dijonnaise, mwachangu kuzifutsa anyezi ndi peppery arugula.

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69. Cold Lemon Zoodles

Gulani pre-spiralized zukini Zakudyazi ndipo ntchito zambiri zachitika kale. Titengereni izi: Mukalawa, mudzafuna kuphika chakudya chotsitsimula ichi kwa aliyense pikiniki kapena kanyenya inu nthawizonse kukhala alendo.

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70. Bungwe la Fruicuterie

Mukakayikira, simungapite molakwika ndi mitundu yosiyanasiyana ya tchizi yomwe mumakonda ndi zokolola. Fukani ndi nyama zochiritsidwa ngati mukuyenera.

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Nditumizireni Imelo Onetsani Patsamba