Rabu, 22 Julai 2015

20 Snek Pembakar Lemak

Kadar kalori snek pembakar lemak ni adalah di bawah  200 kalori, 10 gram protein dan hampir 5 gram fiber. Sumber daripada Health.Com

1. Badam

2. Segelas susu skim dan sebiji epal

3. Cottage cheese dan avocado

4. 3 ounces of light tuna (packaged in water) and 6 whole-wheat crackers

5. Sunflower lentil spread with pita bread

6. Udang, yogurt dan avocado
    1 tablespoon fat-free plain Greek yogurt
    1/2 teaspoon fresh lime juice
    1/4 teaspoon jalapeño sauce
    1/4 avocado, chopped
    1 crisp rye flatbread
    5 cooked large shrimp
    Chopped fresh parsley and cracked black pepper (for garnish)

Stir yogurt, lime juice, sauce, and avocado; spread on cracker. Top with shrimp, parsley, and pepper. 

7. Soy protein powder, low-fat plain yogurt, and frozen berries 

8. Warm pear with cinnamon ricotta cheese

9. Miso-glazed tofu
    1 tablespoon miso paste
    1 tablespoon rice-wine vinegar (ganti dengan cuka halal)
    2 tablespoons honey
    1 tablespoon low-sodium soy sauce
    1 (14-ounce) block extra-firm tofu
    4 baby bok choy, halved
    1/2 teaspoon grated ginger
    1 teaspoon low-sodium soy sauce
    1 tablespoon rice-wine vinegar (ganti dengan cuka halal)
    1 tablespoon sesame oil
    1/8 teaspoon crushed red pepper
    1 tablespoon sesame seeds

Preheat oven to 350°. In bowl, whisk together miso paste, 1 tablespoon rice-wine vinegar, honey, and 1 tablespoon low-sodium soy sauce until smooth. Slice tofu into 4 pieces. Dry with paper towels. Add to marinade; toss. Cover; refrigerate 30 minutes, turning once. Discard marinade; transfer tofu to baking dish. Bake until browned (30-35 minutes). Steam halved baby bok choy in saucepan of shallow simmering water, covered, until tender. In bowl, combine ginger, 1 teaspoon low-sodium soy sauce, 1 tablespoon rice-wine vinegar, sesame oil, and crushed red pepper. Slice tofu; serve with bok choy. Drizzle with vinaigrette and sesame seeds.

10. Edamame

11. Chicken pita sandwich (half)

12. Cauliflower with white bean and roasted garlic dip 
(sebagai dipping sauce untuk cracker/bread atau vege)
Atkiners boleh try resepi ni. Boleh buat dipping untuk timun atau spread flax bread. Cuma kena gantikan lemon tu dengan bahan lain (Phase 1 sahaja yg pantang LEMON)


1 medium head cauliflower, cut in 1 1/2 inch pieces
5 garlic cloves
3 tablespoons olive oil
1 can (14.5) cannellini beans, drained and rinsed
1 teaspoon lemon zest
2 tablespoons lemon juice
Salt and ground black pepper
Preheat oven to 375 degrees. On a baking sheet, toss cauliflower with 2 tablespoons of olive oil and garlic cloves. Season with salt and pepper. Roast for 25-30 minutes.
In food processor, combine beans, cauliflower, garlic, 1 tablespoon olive oil, lemon zest and juice, and 1/4 cup warm water. Process until smooth and season with salt and pepper to taste.

13.Toast with walnut & pear breakfast spread
    4 ounces low-fat cottage cheese
    1 pear, chopped
    1 tablespoon chopped walnuts
    2 slices sourdough bread, toasted

1. Place cottage cheese in a blender or food processor; process until smooth.
2. Stir in pear and walnuts.
3. Spread cottage cheese mixture on toast.

14. Lentil salad with tomatoes and watercress
    2 tablespoons balsamic vinegar
    1 tablespoon minced capers, drained
    1 garlic clove, minced
    2 tablespoons extra-virgin olive oil
    1 1/3 cups petite green or brown lentils
    2 bay leaves
    1/2 cup finely chopped celery, with some leaves
    1/2 cup finely chopped red onion
    1/4 cup chopped fresh flat-leaf parsley
    1/2 teaspoon salt
    12 cherry tomatoes, halved
    1/4 cup chopped fresh chives, divided
    4 cups trimmed watercress

To prepare vinaigrette, whisk together all ingredients. Add salt and black pepper to taste.

To prepare salad, combine 4 cups water, lentils, and bay leaves in a medium saucepan; bring to a boil. Reduce heat; simmer 18 to 20 minutes. Drain; discard bay leaves. Gently stir together lentils, celery, onion, parsley, and salt. Add tomatoes and 2 tablespoons chives. Drizzle with vinaigrette; toss gently to coat. Divide watercress evenly among 6 plates; top with 3/4 cup lentil mixture. Top with remaining 2 tablespoons chives.

15. Protein bar yang mengandungi kalori di bawah 200 kalori

16. Veggie tostata


Cooking spray
2 cups sliced mushrooms
2 small zucchini, sliced
1 large red bell pepper, chopped
4 BASIC TOSTADAS (fried tortilla) 

Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms, zucchini, and bell pepper to pan. Sauté 3 to 5 minutes or until vegetables are tender. Spoon about 3/4 cup vegetable mixture over black bean mixture on each tostada. Top with lettuce, salsa, and cheese.

(Source: Health.Com)

17. Roast garlic and edamame dip (for raw vege or pita bread)
    1 small whole garlic head
    2 cups water
    1 (16-ounce) package frozen shelled edamame (about 2 1/2 cups)
    1/2 teaspoon ground cumin
    1/2 teaspoon salt
    1 tablespoon extra-virgin olive oil
    5 tablespoons lemon juice
    1/4 cup reduced-fat sour cream
    3 tablespoons water
    1 tablespoon chopped fresh cilantro

1. Cut about 1/4 inch off the top of the garlic head, so the cloves are slightly exposed, but don't peel the garlic. Wrap the head loosely in foil, and place in a preheated 400° oven for 45 minutes or until garlic is very soft and golden. Let cool; then squeeze the garlic cloves out of the paperlike peel.

2. Meanwhile, bring 2 cups water to a boil; add edamame, and boil 5 minutes. Drain.

3. Combine edamame, garlic, cumin, and next 5 ingredients (through 3 tablespoons water) in a food processor, and pulse until smooth. Garnish mixture with the chopped cilantro and serve.

18. Asparagus and hard-boiled egg

Pair 15 asparagus spears (cooked or raw) with one hard-boiled egg 

19. Minty iced green tea

    1 cup fresh mint leaves, washed
    3-4 green tea bags
    Honey or agave, fresh lavender leaves (optional)

Place mint leaves in a large glass or BPA-free plastic pitcher. Crush gently with clean hands. Add tea bags, and pour hot water over top, leaving a few inches of room. Cover and refrigerate for 4-6 hours. Remove tea bags; serve over ice. Add honey or agave to sweeten and a few fresh lavender leaves, if you have them on hand.

20. Spiced green tea smoothie
    3/4 cup strong green tea, chilled
    1/8 teaspoon cayenne pepper
    Juice of 1 lemon (2-3 TBSP)
    2 teaspoons agave nectar
    1 small pear, skin on, cut into pieces
    2 tablespoons fat-free plain yogurt
    6-8 ice cubes

Put all ingredients in blender. Blend until smooth. Drink cold.

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