Abincin Rani 55 Masu Lafiya Don Yin (da Ci) A Maimaitawa

Mafi Kyawun Sunaye Ga Yara

Rana ta fita, da gasa tana da ɗimbin yawa kuma kasuwar manoma tana cike da kayan marmari. Ee, lokacin rani yana cike da sauri, kuma tare da duk waɗannan 'ya'yan itatuwa da kayan marmari na yanayi a hannunka, ba a taɓa samun sauƙi don cin abinci lafiya ba (ko kuma kamar yadda muke son kiransa, ajiye ɗaki don kayan zaki ). Daga ƙaramin-carb zucchini enchiladas zuwa mafi sauƙi scallops abada, a nan akwai 55 lafiya rani girke-girke don yin daga yanzu har zuwa yanzu. Ranar aiki .

LABARI: Abincin Rani 90 Mai Sauƙi Wanda Kowa Zai So



lafiya rani girke-girke low carb zucchini enchilada girke-girke Hoto: Mark Weinberg/Salo: Erin McDowell

1. Low-Carb Zucchini Enchiladas

Kuna da babban amfanin gona na rani squash, ka ce? Mun san ainihin inda za mu yi amfani da shi: a maimakon tortillas don enchiladas waɗanda suke da haske akan carbs amma ba akan dandano ba.

Samu girke-girke



lafiya rani girke-girke Flank Steak Tacos Tare da Cucumber Salsa Recipe Hoto: Liz Andrew/Salo: Erin McDowell

2. Flank Steak Tacos tare da Cucumber Salsa

Naman nama mai ɗanɗano mai ɗanɗano, ɗanɗano mai ɗanɗano ya sadu da wasansa cikin sanyi, salsa kokwamba mai ɗanɗano.

Samu girke-girke

lafiya rani girke-girke salatin kankana tare da barkono barkono Mint lemun tsami da flaky teku gishiri girke-girke AMANDA FREDERICKSON/ABINCI MAI KYAU MAI SAUKI

3. Salatin kankana tare da Foda Chili, Mint, Lemun tsami da Gishirin Teku

TO cikakke rani kankana yana da daɗi da kanshi, amma ɗan ɗanɗanon foda da citrus za su mayar da ita cikin kwankwasa.

Samu girke-girke

lafiya rani girke-girke molly baz dafa wannan littafin kore wake tare da tafarnuwaky pistachio vinaigrette girke-girke Taylor Peden da Jen Munk/Dafa Wannan Littafi

4. Koren wake tare da Tafarnuwa Pistachio Vinaigrette

Ana ba da wake koren wake da zafi (kuma, da kyau, mushy), amma guda ɗaya na wannan crunchy, salatin mai dadi kuma ba za ku taba so ku ci su wata hanya ba.

Samu girke-girke



lafiya rani girke-girke tumatir poached cod tare da sabo ne ganye girke-girke PATRICIA NIVEN/ KIYAYE SHI MAI SAUKI

5. Tumatir-Fushen Tumatir Tare da Sabbin Ganye

Kuna samun maki idan kun musanya tumatir gwangwani don sabo. (Oh, naku na gida ne kuma gadon sarauta ? So zato.)

Samu girke-girke

lafiya rani girke-girke black fig tumatir salatin girke-girke MATT RUSSELL/PROVENÇAL

6. Baƙar ɓaure da Salatin Tumatir

Lokacin da aka yi da kayan abinci kololuwa, wannan salati mai sauƙi ba zai yuwu a rikiɗe ba.

Samu girke-girke

lafiya rani girke-girke minty sabo zucchini salatin tare da marinated feta girke-girke AUBRIE PICK/KITCHEN REMIX

7. Minty-Fresh Zucchini Salatin tare da Marinated Feta

Ba mu taɓa tunanin yin hidima ba zucchini danyen, sai wannan ganyayen abinci ya zo tare. Kar a ma fara mu a kan feta.

Samu girke-girke



lafiya rani girke-girke na masara da tumatir salatin girke-girke Hoto: Tyler Mauk/Salo: Anne Mauk

8. Salatin Masara da Tumatir tare da Feta da lemun tsami

Wannan salatin yana da duk abubuwan dandano masu kyau: zaki, m, m da gishiri. Yana iya zama hanyar da muka fi so don cin masarar rani-bayan a kan cob, ba shakka.

Samu girke-girke

lafiya rani girke-girke piri piri kaji girke-girke DONNA GRIFITH/LITTAFI MAI GIRMA NA FARKO

9. Piri Piri Chicken

Ana kiran wannan kaza mai yaji don barkono piri piri na kudu maso gabashin Afirka. Idan za ku iya same su a kusa da ku, kudos; in ba haka ba, yi amfani da wani 'ya'yan itace, ja chile mai laushi maimakon.

Samu girke-girke

lafiya rani girke-girke rawaya tumatir gazpacho girke-girke Hoto: Nico Scinco/Salo: Sarah Copeland

10. Yellow Tumatir Gazpacho

Za mu yi tafiya ta musamman zuwa kasuwar manoma don yin wannan miya mai sanyi. Yana da daraja neman tumatir rawaya, waɗanda ba su da ƙarancin acidic kuma suna cike da zaki, cikakke peach .

Samu girke-girke

lafiya rani girke-girke gasasshen kayan lambu na Mediterranean girke-girke KAREN JARUMAN / SALON IYALI

11. Gasasshen Kayan lambu na Bahar Rum

Zaɓi kasadar ku: Duk wani kayan lambu na yanayi zai yi aiki a nan, muddin an yanke su cikin nau'ikan cizo iri ɗaya.

Samu girke-girke

lafiya rani girke-girke turmeric farin kifi tare da gyada da chili lemun tsami kokwamba girke-girke NASSIMA ROTHACKER / CALIFORNIA: RAI + CIN CI

12. Farin Kifin Turmeric tare da Gyada da Kokwamba na Chili-Lime

Babu wani abu a kan salmon, amma yana da kyau a canza abincin kifinku lokaci zuwa lokaci. Wannan zai yi aiki tare da kowane tsayayyen farin kifi, kuma yana shirye cikin ƙasa da sa'a guda.

Samu girke-girke

lafiya rani girke-girke jefa baƙin ƙarfe naman alade sara tare da cacao yaji Rub girke-girke Eric WOLFINGER/LITTAFI MAI KYAUTA MEXICAN

13. Cast-Iron yankin naman alade da Cacao-gaurayayyen Rub

Shin, kun san za ku iya dafa abinci tare da amintaccen ku simintin gyare-gyare kan gasa? (Tabbas, za ku iya kawai gasa sara, amma muna son cikakken haɗin gwaninta na skillet.)

Samu girke-girke

lafiya rani girke-girke Light And Tangy Coleslaw Recipe Hoto: Liz Andrew/Salo: Erin McDowell

14. Haske da Tangy Coleslaw

Muna dariya a fuskar mayonnaise.

Samu girke-girke

lafiya rani girke-girke julia turshen stewed chickpeas tare da barkono girke-girke Melina Hammer/Juliya kawai

15. Julia Turshen's Stewed Chickpeas tare da Barkono da Zucchini

Daidaita wannan abincin mai gina jiki ga kowane kayan lambu da kuke da shi a cikin firiji (ko girma a cikin naku lambu ).

Samu girke-girke

LABARI: 15 Abin Mamaki Kayan Girke-girke na Coleslaw Waɗanda Zasu Zama Tauraron Fikinik

tsarin abinci ga mata masu ciki wata mai hikima
lafiya rani girke-girke gasashe salmon tacos girke-girke Michelle K. Min/Kinkin Abinci

16. Gasasshen Salmon Tacos

Gasasshen abarba salsa da (vegan!) cashew-lime crem ne * sumbatar chef.

Samu girke-girke

lafiya rani girke-girke gasasshen Thai kaji letas wraps girke-girke MATT ARMENDARIZ/CIN ABINDA KAKE SO

17. Gasasshen Tushen Kaji na Thai Gasasu

A cikin ra'ayi mai tawali'u, kayan lambu na letas ba su samun isasshen ƙauna. Tabbas, sun fi lafiya fiye da tortilla, amma muna son su kawai don ƙwanƙwasa rubutu da bambanci da cikawa.

Samu girke-girke

lafiya rani girke-girke seasoned steamed eggplant girke-girke Betty Liu/My Shanghai

18. Ganyen Turi mai yaji

Sai ga siliki, mai taushi eggplant a zuba a cikin vinegar-soya miya.

Samu girke-girke

lafiya rani girke-girke tanda gasashe zaki da dankali girke-girke Hoto/Salo: Katherine Gillen

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Psst: Kuna iya gasa shi dankalin turawa wedges kuma-a zahiri, muna ba da shawarar sosai.

Samu girke-girke

lafiya rani girke-girke kwanon rufi seared scallops tare da citrusy masara succotash girke-girke ERIN KUNKEL/RAI TSIRA

20. Pan-Seared Scallops tare da Citrusy Masara Succotash

Ba wai kawai ba scallops lafiyayye (tare da kimanin adadin kuzari 100 a cikin hidimar oza uku), kuma suna da sauri da sauƙin dafawa.

Samu girke-girke

lafiya rani girke-girke Burrata Salatin tare da Dutsen 'ya'yan itace da kuma bishiyar asparagus girke-girke Hoto: Jon Cospito/Salo: Heath Goldman

21. Minti 20 Salatin Burrata tare da 'ya'yan itace na dutse da bishiyar asparagus

Kai iya ki samu burarta ki ci shi ma; kawai haɗa shi tare da tudun kayan lambu da 'ya'yan itace na dutse maimakon katakon charcuterie.

Samu girke-girke

lafiya rani girke-girke daya tukunya tumatir Basil taliya girke-girke Nishaɗi Mai Ƙarfafa / Geek na Cikin Gida's Ayi Sauƙi Abinci

22. Tumatir Basil Taliya-Daya

Ba wanda yake so ya dumama kicin a cikin dare mai zafi mai zafi. Sa'a a gare ku, wannan mu'ujiza mai tukunya ɗaya tana shirye cikin mintuna 20.

Samu girke-girke

lafiya rani girke-girke Zoodles Tare da Summer Kayan lambu Recipe Hoto: Liz Andrew/Salo: Erin McDowell

23. Zoodles tare da kayan lambu na bazara

An samo: Abin da ya kamata ku yi da kasuwar manomanku na baya-bayan nan. Yana ɗaukar mintuna 25 kuma yana ɗanɗano kamar bazara akan faranti.

Samu girke-girke

lafiya rani girke-girke zoodle pad duba ew girke-girke Liz Moody/Masu Lafiya Tare

24. Zucchini Noodle Pad Duba Ew

Don canza wasan zoodle ɗin ku, gwada wannan ingantaccen sabuntawa akan abin da aka fi so. Ana kwasfa zucchini cikin lebur maimakon miya mai ɗanɗano, kuma miya mai daɗi yana da kyau baki.

Samu girke-girke

lafiya rani girke-girke Moroccan yaji karas toast girke-girke Hoto: Nico Scinco/Salo: Sarah Copeland

25. Toast Karas na Moroko

Ɗayan gasasshen avocado da yawa yana sa mu sha'awar sabon abu. Shiga karas toast. (Yana shirye a cikin mintuna goma, jama'a.)

Samu girke-girke

lafiya rani girke-girke bruschetta kaji girke-girke Hoto: Liz Andrew/Salo: Erin McDowell

26. Bruschetta Chicken

Abincin dare na rani da aka fi so ana yin shi a cikin abincin dare ɗaya, ba shi da kusan tsaftacewa kuma yana jin daɗin jin daɗi ko da yake ba haka bane.

Samu girke-girke

lafiya rani girke-girke Cold Lemon Zoodles Recipe Hoto: Liz Andrew/Salo: Erin McDowell

27. Sanyi Zoodles na Lemo

Abincin dare mai sanyi lokacin da digiri 90 ke waje? Hankali. Muna kiran wannan tsarin kula da yanayi guda ɗaya a cikin kwano.

Samu girke-girke

lafiya rani girke-girke Broccoli Rabe Burrata girke-girke Jeanine Donofrio/Love & Lemons kowace rana

28. Broccoli Rabe da Burrata tare da Lemo

Wannan tasa yana hidima hudu a matsayin gefe, amma idan kun taɓa mafarkin cin broccoli rabe da burrata a matsayin abinci (muna da), zai iya ba da biyu da kuma har yanzu agogo a kasa da adadin kuzari 400.

Samu girke-girke

sauki india salon gyara gashi ga matsakaici tsawon gashi
lafiyayen rani girke-girke Pan soyayyen Cod Tare da Orange Da Swiss Chard Recipe Hoto: Liz Andrew/Salo: Erin McDowell

29. Pan-Fried Cod tare da Orange da Swiss Chard

Pan-soya yana kawar da m mai zurfi-soya kuma cewa gaba daya kunna-da-tanda abu.

Samu girke-girke

lafiya rani girke-girke Rum Couscous Liz Andrew Recipe Hoto: Liz Andrew/Salo: Erin McDowell

30. 15-minti Mediterranean Couscous tare da Tuna da Pepperoncini

Lokacin abincin rana ne kuma kuna makale tsakanin PB&J da wuri mai wahala. Za mu iya ba da shawarar yin wannan kwanon cika maimakon?

Samu girke-girke

lafiya rani girke-girke na minti 20 shrimp scampi zoodles girke-girke Hoto: Liz Andrew/Salo: Erin McDowell

31. Minti 20 Shrimp Scampi Zoodles

Karanta a tsakanin layin kuma za ku gano wannan ƙaramin ƙaramin kwanon rufi yana nufin a ci shi a baranda tare da gilashin farin giya.

Samu girke-girke

lafiya rani girke-girke Chicken And Snap Pea Stir Fry Recipe Hoto: Liz Andrew/Salo: Erin McDowell

32. Kaza da Snap Pea Stir-soya

Wannan soyayyen kaza yana cike da furotin mai gamsarwa (don haka ba za ku ji yunwa a cikin sa'a daya ba) kuma yana da iska don yin.

Samu girke-girke

lafiya rani girke-girke sumac Fennel fattoush girke-girke Hoto: Nico Schinco / Salo: Eden Grinshpan

33. Sumac da Fennel Fattoush

Fattoush wani nau'in salatin Gabas ta Tsakiya ne - yana da ganye, yaji kuma yana da guntun pita a saman. Oh, kuma yana da dadi.

Samu girke-girke

lafiya rani girke-girke vegan avocado caesar salatin girke-girke Henry Hargreaves/Avocaderia

34. Vegan Avocado Kaisar Salatin

Me yasa yawancin Salatin Kaisar sune bama-bamai na kalori na sirri? Wannan nau'in vegan yana da ɗan ƙara gina jiki kuma yana da daɗi kamar sigar asali.

Samu girke-girke

girke-girke na rani mai lafiya Tukwane ɗaya na Minti 15 Taliya Limone Recipe Hoto: Liz Andrew/Salo: Erin McDowell

35. Tukwane daya, Taliya na Minti 15

Taliya wanda kusan babu ƙoƙari don yin kuma ba zai yi muku nauyi ba? Tabbatar yana cikin kwanon rufi.

Samu girke-girke

lafiya rani girke-girke gasashen kankana Steaks Girke-girke Hoto: Liz Andrew/Salo: Erin McDowell

36. Gasashen Kankana Tushen

Babu wani abu a kan m ribeye , amma muna da ban sha'awa don gasasshen kankana kwanakin nan. Ya tabbata yana doke salatin 'ya'yan itace, kuma.

Samu girke-girke

lafiya rani girke-girke Farin kabeji Rice Bowl Tare da Karas Lentils Da Yogurt Recipe Hoto: Liz Andrew/Salo: Erin McDowell

37. Farin kabeji Rice kwano da Curried alkamarta, Karas da Yogurt

Dadi kuma mai gina jiki sunan wasan kuma wannan kayan yaji na legume-yogurt combo yana cin nasara gaba ɗaya.

Samu girke-girke

lafiya rani girke-girke mai zaki masara tumatir zucchini hatsi salatin tare da peach dijon vinaigrette girke-girke Lafiya lau

38. Abincin Masara, Tumatir da Zucchini Hatsi Salatin tare da Peach-Dijon Vinaigrette

Furen da ake ci na zaɓi ne, amma la'akari da dukan abin yana ɗaukar mintuna 15 don yin su, hanya ce mai sauƙi don burgewa.

Samu girke-girke

girke-girke na rani mai cin ganyayyaki Radish Barbecue Bowls Tare da Tangy Honey Mustard Dressing Recipe Hoto: Liz Andrew/Salo: Erin McDowell

39. Radish Barbecue Bowls tare da Tangy Honey-Mustard Dresing

Ba za ku rasa naman tare da waɗannan briny, chared radishes .

Samu girke-girke

lafiya rani girke-girke Avocado Chicken Salad Recipe Hoto: Liz Andrew/Salo: Erin McDowell

40. Salatin kaza avocado

Wasu salatin kaji yakamata su kasance a cikin akwati. Wannan, duk da haka, yana kan farantin abincin ku.

Samu girke-girke

lafiya rani girke-girke 15 Minute Gazpacho Recipe Hoto: Liz Andrew/Salo: Erin McDowell

41. 15-minti Gazpacho tare da Cucumber, Red Pepper da Basil

Idan kuna da blender, kuna da nisan minti 15 daga iska mai sauƙi miya rani .

Samu girke-girke

lafiya rani girke-girke Mai cin ganyayyaki Kankana Poke Bowl Recipe Hoto: Liz Andrew/Salo: Erin McDowell

42. Kankana Poke Bowls

Yana da duk game da c's uku: sanyi, crunchy da mahaukaci-dadi.

Samu girke-girke

lafiya rani girke-girke kamut da tsami ceri meze girke-girke Hoto: Nico Schinco / Salo: Eden Grinshpan

43. Kamut da Sour Cherry Meze

Kamut tsohuwar hatsi ce mai daɗi, mai ɗanɗano mai kama da couscous, amma tare da ƙari. Anan, an haɗa shi da cherries mai tsami da yayyafa cuku.

Samu girke-girke

lafiya rani girke-girke nan take tukunya mai cin ganyayyaki lasagna nisha vora girke-girke Nisha Vora/Avery

44. Instant Pot Kayan lambu Lasagna tare da Vegan Basil Ricotta

Lasagna a cikin tukunyar gaggawa? Eh, abu ne, kuma shine sirrin da ke bayan wannan ƙwararren mai cin ganyayyaki maras murhu.

Samu girke-girke

lafiya rani girke-girke Greek yogurt kaza salatin cushe barkono girke-girke Hoto: Liz Andrew/Salo: Erin McDowell

45. Girki Yogurt Kaji Salatin Tushen Barkono

Tufafin yoghurt na Girka yana sa abubuwa su yi haske, yayin da kwale-kwalen barkono barkono ke maye gurbin gurasar sanwici da aka saba.

Samu girke-girke

lafiya rani girke-girke kaza kebabs tafarnuwa lemun tsami yogurt girke-girke Hoto: Nico Schinco / Salo: Eden Grinshpan

46. ​​Kaza Kebabs da Tafarnuwa Lemon Yogurt

Yayin da kajin ku ke tafiya a cikin gauran kayan yaji na Bahar Rum, zaku iya bulala yoghurt ɗin mai daɗi mai daɗi don tafiya tare da shi.

Samu girke-girke

lafiya rani girke-girke Ginger Abarba Shrimp Stir Fry Recipe Hoto: Liz Andrew/Salo: Erin McDowell

47. Ginger-Abarba Shrimp Stir-soya

Yana da ɗan yaji, ɗan daɗi kuma daidai abin da muke so mu ci a cikin dare mai ɗanɗano, mai ɗaci.

Samu girke-girke

lafiya rani girke-girke vegan lentil naman burger girke-girke Vegan A cikin House

48. Vegan Lentil-Namomin kaza Burgers

Tsallake daskararrun veggie patties da yin waɗannan maimakon. Cizo ɗaya kuma ba za ku yi baƙin ciki da ƙarin ƙoƙarin ba.

Samu girke-girke

lafiya rani girke-girke bibimbap bowls girke-girke Hoto: Liz Andrew/Salo: Erin McDowell

49. Bibimbap Bowls

Waɗannan kwano masu gina jiki sun sami wahayi daga bibimbap na Koriya. Mun kawar da kwai da aka saba yi don sanya su vegan, amma ƙara shi don ƙarin ciko tasa.

Samu girke-girke

lafiya rani girke-girke shrimp a tafarnuwa miya girke-girke ESTEBAN CASTILLO / CHICANO CI

50. Gari a cikin Tafarnuwa Sauce

Kada ku tsallake gurasar ɓawon burodi don mopping duk wannan miya mai tsami.

Samu girke-girke

lafiya rani girke-girke mafi kyau veggie burgers girke-girke TARE DA POULOS/Hasken mako

51. Donna Hay's Best Veggie Burgers

Wannan burger veggie na gida yana buƙatar kayan ƙaya ko ƙarin balaguro zuwa shago. Wuce mustard.

Samu girke-girke

kadi patta da man kwakwa na gashi
lafiya rani girke-girke squash blossom frittata girke-girke GENTL DA HYERS/BUDE KITCHEN

52. Squash da Squash Blossom Frittata

Idan ka ga furen kabewa a kasuwa, ka kama su kuma gudu . Kuma idan ba za ku iya samun su ba, NBD-wannan frittata zai dandana ban mamaki.

Samu girke-girke

lafiya rani girke-girke aran goyoaga nicoise salad girke-girke Aran Goyoaga / Cinnamon da Vanilla

53. Salatin Niçoise na Aran Goyoaga

Lokacin da kuke yin wannan ƙoƙarin don shirya kayan lambu kamar haka, yana da ma'ana don siyan tuna mai inganci, mai ɗorewa, a'a?

Samu girke-girke

lafiya rani girke-girke zesty chargrilled broccoli girke-girke SIMON PASK/MA'AUNAR FARIN CIKI

54. Zesty Chargrilled Broccoli

Dafa kayan lambu a kan gasa shine hanya mai sauƙi don ƙara ton na dandano yayin da har yanzu ke kiyaye hasken tasa.

Samu girke-girke

lafiya rani girke-girke Korean popcorn farin kabeji girke-girke Hoto: Liz Andrew/Salo: Erin McDowell

55. Farin kabeji irin na Koriya

An soya gutsuttsuran farin kabeji iri-iri a soya a zuba a cikin gochujang glaze mai dadi- yaji- zaki. A wasu kalmomi: Dubi ya, popcorn shrimp.

Samu girke-girke

LABARI: Salatin bazara 24 Zaku iya Yiwa a cikin Minti 20 ko ƙasa da haka

Naku Na Gobe