1 - Nānā Oatmeal Palea
He lā kakahiaka kakahiaka nui kēia a me ka lōʻihi ma ka hale kāleka.
I loko o ke kīʻaha hanana, e hui pū me 1/2 kīʻaha kahiko, 1/2 kīʻaha vanilla almond waiū, 1 pākani kalo kalo, a me 1/4 tsp. ka mea kanu. Hoʻohui maikaʻi, uhi, a me ka pahu hau no nā hola he 8 a hiki i ka momona o nā'ōpala a ua komo i ka hapa nui o ka wai.
Kuʻuna. I loko o ke aniani lōʻihi, ka hapalua o ka oatmeal, hapa o ka 5.3-oz. ka ipu pahu momona free-vanilla Greek yogurt, a me ka 1/3 cup sliced strawberries. E hana hou me ka koe oatmeal a me ka yoguma, a ukaliʻia e kekahi 1/3 kapu kīlaʻi paʻi. (322 calories, 4.5g momona)
Pehea e hana ai i ka ulu o Oatmeal
2 -ʻO ka Cheesy BBQ Lulu Upulu
Makemake au i ka mīpīʻana i ka umauma me nā meaʻono a me ka'ōwiliʻana i mua o ka kukeʻana. Makemake paha, akā, maʻalahi.
ʻO ke ahi e hoʻolapalapa ai i nā kiʻekiʻe he 350. Pāʻani liʻiliʻi i 3/4 kapu piha i ka broccoli cole. ʻO ka microwave no 2 mau minuke, aiʻole i ka hoʻonuanuʻana. E hoʻohui me 2 wili Ka Laughing Cow Light Cime Clush cheese.
E pālua i ka 5-o. ʻo nā kao cutane a pauʻole o ka pou i ka 1/2-iniha lahilahi. Ka lā me ka 1/8 tsp. kapuluʻula, 1/8 tsp. ka paʻakai, a me 2 pīpī pepaʻeleʻele. E māhele like i ka pākeke makamae ma waena o nā cutlets. E hoʻolili i luna i kēlā me kēia me kahi o ke koko, a paʻa me nā niho niho. E kīʻaha i loko o kahi pāpale e uhiʻia me ka'ōmoleʻole no 20 mau minuke.
Wehe i ka'ōmole, a me ka pīpī pīpī 1 tbsp. ʻO ka BBQ meaʻai (45 mau calories a iʻole liʻiliʻi ma 2-tbsp. Lawelawe) ma kēlā me kēia wahi. 'Ohua a'ānenaʻia, ma kahi o 15 mau minuke. (1/2 lauʻano = 223 calories, 3.5g momona)
Kōkuhi: E hana me ka pīpī pīpī kōpelu'ē aʻe i hoʻopiʻiʻia me ka mīkini BBQʻoi aku.
3 - Dunedin Duo
ʻO ka inoa kaulana o ka "'ōpato" ma ka palaoa "ua loaʻa i kahi mau momona ka momona.
E hoʻokiʻekiʻe i kahi'āpana berena māmā me ka'āpana o ka waiʻAmelika momona liʻiliʻi, ae kāpīpīʻia i ka palaoa mini Mini Babybel Māmā. I luna me kahi'āpana o ka meaʻai, a pālahalaha i ka'āpana topena me ka 1 tsp. ka mńlama i ka pöpü a i ka lülü lili.
E lawe mai i ka skillet i hoʻokuʻuʻia me ka'ōpala nonstick i ka wela wela. E kau i ka sanwiti ma ka skillet, ma kaʻaoʻao ma lalo. E hohola i luna me kahi 1 tsp. ka pipi. Eʻaʻai a hiki i kaʻeleʻeleʻana o ka palaoa a heheʻe ka hīpī, e pili ana i 2 mau minuke ma kēlāʻaoʻao, eʻimi pono.
ʻO ka mea kanu 1/2 ago i ka'ōmole mīmaila maʻamau (4g momona a liʻiliʻi paha ke kīʻaha) no hoʻokahi minuke, a hikiʻole i ka wela. E kaomi i ka sanwiti i 4 mau lāʻau, a lawelawe me ka mīpī no ka hula! (282 calories, 11.5g momona)
Ka Papa Ola Manaʻo Haumā
4 - Hākenaʻo Nānā Marinara
Manaʻoʻoe e pōloli anaʻoe, no ka mea, he mea nui kēia i ka meaʻai.
E lawe mai i ka skillet i hoʻokuʻuʻia me ka'ōpala nonstick i ka wela wela. E hoʻonui i 4 mau kapu broccoli cole ka pā a me 1/2 ka waiʻaila. E uhi a e kuke no 10 mau minuke, aiʻole ia e hoʻonuanuʻia. E wehe a, inā pono, e kuke a hoʻolālā a hoʻopau i ka wai, 2-3 mau minuke. Hoʻohui 1/2 kapu i ka momona momona momona a me ka 4 o. pāʻonoʻono e hoʻomākaukau. Hoʻomoho a hoʻomohala a hiki i ka wela a me ka pilina, e 2 mau minuke. ʻO ka wā eʻono ai me ka laulaʻauʻula, ka'āpala kalo, a me nā mea ula. (289 kalo, 3g momona)
Pehea e hoʻonui ai i kāu mau kīʻaha me nā meaʻaʻahu
5 - Sweet 'n Cheesy Apple Flatbread
ʻO kēia pāʻani i hoʻopihaʻia i ka pōloli ma ke kekona.
ʻO ke ahi e hoʻolapalapa i 375 mau māka. E kau i kahi palahalaha kiʻekiʻe (fiʻiliʻi ma waena paha) me 110 mau calories aiʻole liʻiliʻi ma kahi pepa bakena i hoʻoukaʻia me ka pulupuluʻole. E hoholaʻia me 2 mau poho o ka Laughing Cow Light Creamy Kuki Swiss. ʻO ka luna me 3/4 kapu i hoʻopiliʻia i ka Fuji apple, a kāpīpī me ka 1/4 kapu i ka'āpana-skim mozzarella. E kaa a pahee ka hīnaʻi a me ka palahalaha i browned brown, 10-12 mau minuke.
I kēia manawa, e hoʻonui i 3 tbsp. ka balsamic winika i kahi ipu hao liʻiliʻi, a lawe mai i kahi maʻihe ma luna o ka mahana-wela kiʻekiʻe. E ho'ēmi i kahi hoʻohālike. Hoʻohui pinepine, e kuke a ulu a ulu i kahi 1 tbsp., E pili ana i 2 mau minuke. ʻO Drizzle ma luna o kahi palahalaha, paʻi, a hauʻoli. (336 calories, 10g momona)
He alakaʻi alakaʻiʻai i ka meaʻai maikaʻi
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!