3 rọrun picnic awọn ayanfẹ

Akoonu

• Atunwo fun

Dara Banana Split

Ge ogede kekere kan ti a bó ni gigun ni idaji. Ṣeto awọn halves lori awo kan; oke pẹlu kan 1/4 ife ofofo kọọkan ti nonfat fanila ati nonfat iru eso didun kan aotoju wara, fi 2 tablespoons nonfat chocolate omi ṣuga oyinbo ati 2 tablespoons nonfat nà topping. Ṣe ọṣọ pẹlu awọn teaspoons 2 ge epa sisun ati 1 ṣẹẹri ṣẹẹri tuntun.

Fun iṣẹ (ṣe 1): cals 295, ọra 5 g

Lowfat Pesto Mince 2 cloves ata ilẹ. Ṣafikun awọn agolo 2 ti o ṣafikun basil tuntun, awọn ounjẹ 12 toined siliki tofu, 1/4 ago awọn eso pine toasted, 1/4 ago grated Parmesan grated, ati epo olifi tablespoons meji; ilana titi ọra -wara, nipa iṣẹju 1. Akoko pẹlu iyo ati ata. Fi linguini jinna ti o gbona (lo bii tablespoons 2 fun ife pasita).

Fun 2 tablespoon sìn (ṣe 16): 50 cals, 4 g sanra

Ṣe-Lori Macaroni Saladi Cook awọn ounjẹ 12 gbogbo-alikama igbonwo macaroni. Sisan, fi omi ṣan, ki o si ṣan lẹẹkansi. Gbe lọ si ekan nla kan; fi 1/3 ago ge ata pupa ti o dun ati 2 tablespoons ge parsley tuntun.

Ninu ekan kekere kan, fọ papọ 1/4 ago ọra-ọra ti o dinku, 1/4 ago wara-wara ti ko ni ọra, 2 tablespoons dun pickle relish, 1 tablespoon iresi waini kikan, ati 1/2 teaspoon Dijon eweko. Tú lori pasita; rọra ju lati dapọ. Akoko pẹlu iyo ati ata.

Fun 3/4 ago sìn (ṣe 8): 181 cals, 2 g sanra

Atunwo fun