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35 hoenderresepte vir besige weeknagte

35 hoenderresepte vir besige weeknagte



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As u iets maklik en lekker wil hê, gaan dan na hierdie resepte om aandete op die tafel te kry

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Die laaste ding wat iemand wil doen na 'n lang dag om te pendel, te werk en boodskappe te doen, is 'n slaaf oor 'n warm stoof. Gelukkig hoef u nie ure in die kombuis te spandeer om heerlike, smaaklike, heerlike maaltye te berei nie.

Ons het 35 van ons beste hoenderresepte gekies wat nie vir u aandag sal meeding terwyl u 'n multi-taak-ete kook nie, met huiswerk help en huiswerkies op die laaste oomblik voltooi.

As u op soek is na kreatiewe gebakte hoenderresepte, is ons u bron. Benodig u 'n stadige hoendermeel wat gaar is terwyl u weg is by u werk? Dit is op ons lys. Met inagneming van tyd, smaak en tegniek, verdeel ons ons beste hoenderresepte in kategorieë wat gebaseer is op kooktegniek, of u nou 'n gesonde geroosterde hoendergereg wil hê; 'n toegeeflike, eenvoudige gebraaide hoenderresep; of 'n basiese gevulde hoender om voor die laaste aandete te bedien, al die resepte wat u benodig, is binne u vingers.

Kyk na ons 35 beste hoenderresepte vir 'n bietjie kookinspirasie om u te help om aandete op die tafel te kry, selfs op die besige naweke.

Angela Carlos het tot hierdie verhaal bygedra.


Eenvoudige resepte vir besige naweke

Op besige naweke weet ons dat u gesonde resepte wil hê wat maklik berei kan word, wat u huis toe kan kom, kook en saam met u gesin kan geniet. Daarom het SlimGenics 'n paar vinnige en maklike resepte vir hierdie gejaagde aande gekry. Maak nie saak wat u week inhou nie, u sal altyd tyd hê om 'n heerlike en gesonde aandete voor te berei.

Dit is maklik om op die regte spoor te bly met die sukses van gewigsverlies as u die gereedskap, resepte en inligting het om u gefokus en voorbereid te hou op alles wat die lewe na u toe bring. Geniet hierdie volledige, op-plan spyskaart van Maandag tot Vrydag!

VLEISLOOS MAANDAG

Slow-Cooker Ratatouille-Lewer 5 porsies

Hierdie resep is ideaal vir besige nagte, want u kan dit instel en vergeet - dit wil sê totdat u by die huis kom. Berei u soggens voor en geniet 'n heerlike en voedsame aandete wanneer u tuis kom.

4 koppies eiervrug, in blokkies gesny
4 koppies courgette, in blokkies gesny
4 koppies diverse kersie- of druiwetamaties
1 koppie rooi soetrissies, in blokkies gesny
4 knoffelhuisies, fyngekap
5 teelepels olyfolie
¼ koppie appelasyn
¼ koppie vars basiliekruid, gekap en verdeel
1 teelepel Morton® Lite -sout, verdeel
½ teelepel vars gemaalde swartpeper, verdeel
4 groen uie, gekap

Meng in 'n groot stadige oond alle bestanddele. Kook 6-8 uur op lae hitte. Voeg, indien nodig, ekstra geurmiddels by.

TACO DINSDAG

Super Quick Taco Slaai - Lewer 2 porsies

Probeer hierdie heerlike en maklike tacoslaai, ideaal vir enige aand van die week! U kan ook die proteïen van u keuse by hierdie resep voeg.

2 pakkies Vegetariese Chili ‘N’ Beans Thermo-Snacks®
1 ½ koppies water
Oliespuit
1 koppie ui, gekap
1 eetlepel jalapenopeper, fyngekap (kan gewone groenpeper vervang)
½ teelepel knoffelpoeier
3 koppies ysberg of romaine blaarslaai, grof gekap
½ suurlemoen, versap
5 swart olywe, gekap
2 mielie tortillas
2 eetlepels vars koriander, fyngekap

Meng Chili 'N' Beans Thermo-Snacks met water in 'n mikrogolfbestande bak. Mikrogolf op hoog vir twee minute en roer.

Plaas 'n klein braaipan oor medium tot hoë hitte. Bedek met olie spuit en voeg ui en jalapeno peper by. Besprinkel met knoffelpoeier. Kook sonder om te roer vir 1-2 minute, of tot uie en rissies bruin aan die onderkant is. Roer. Voeg gedeeltelik gaar Chili ‘N’ boontjies by en verlaag die hitte tot kookpunt. Kook vir 5 minute.

Plaas blaarslaai in 'n groot bak, voeg suurlemoensap by en gooi bo -oor. Verdeel blaarslaai tussen twee opdienbakke. Rooster, bak tortillas of char tortillas oor oop vuur van 'n gasstoof. Haal af op snyplank en kap grof.

Top slaai met gelyke gedeeltes Thermo-Snacks mengsel, voeg dan olywe en tortillas by. Eindig met bo -op met fyngekapte koriander en sit voor.

GEWIG-BEHEER WOENSDAG

Groente -quiche - Lewer 2 porsies

Niks sê trooskos soos ontbyt vir aandete nie! Probeer hierdie heerlike quiche wat vooruit gemaak kan word om op 'n besige weeksaand te geniet.

3 eiers, geklits
2-3 eetlepels water
1 teelepel Morton® Lite -sout
Knyp vars gemaalde peper
Knippie oregano
Knyp kerriepoeier
2 onse 1% of 2% maaskaas
Oliespuit
1½ koppies groente van keuse

Voorverhit die oond tot 375 grade F.

Voeg water by eiers. Klits sout en peper by. Voeg oregano, kerriepoeier en maaskaas by. Braai die groente in 'n kleefvrye pan met 'n olie-spuit, en voeg by die mengsel.

Giet in oondbak of tertbak gespuit met olie spuit en bak vir 15 minute of tot 'n vurk skoon uitkom.

THERMO-SNACKS® DONDERDAG

Gebakte Pretzel Hoender - Lewer 1 porsie

Hierdie knapperige en heerlike porsie hoender is ideaal vir besige naweke. Dit is ook propvol ekstra proteïene uit die Thermo-Snacks Pretzel-kors, so eet op en geniet! Die resep kan verdubbel word vir ekstra porsies.

6 gram hoenderborsies
1 knippie Mrs. Dash® Knoffel- en kruie -speserye
Peper na smaak
1 pakkie Thermo-Snacks® Pretzel Twists (jy kan ook Cheddar Cheese Double Bites Thermo-Snacks® of Sour Cream and Onion Crunch O’s gebruik)
½ koppie vetvrye melk

Druk pretzels fyn en meng met Mrs. Dash -geurmiddels en peper. Doop hoenderborsies in vetvrye melk en dan in pretzelmengsel. Plaas hoender in 'n oondbak gespuit met 'n oliebak. Bak 30-45 minute by 375 grade F of tot hoender gaar is.

VARS VRYDAG

Asiatiese "noedel" slaai - maak 2 porsies

Hierdie resep is propvol lekker sous, skerp groente en 'n soet en pittige afwerking. Maak 'n heerlike Vrydagaand-ete wat u gewigsverliespogings nie in die wiele ry nie!

2 teelepels sesamolie
1 teelepel Bragg® vloeibare aminosure
1 teelepel gegranuleerde Splenda® of versoeter van keuse
1 teelepel balsamiese asyn
1 teelepel rysasyn
½ teelepel vars gemmer
¼ teelepel Sriracha -sous
1 koppie boontjiespruite
¾ koppie courgette, in 'n "noedels" op 'n mandolien gesny of met 'n groentespiraliseerder
¾ koppie Engelse komkommer in 'n "noedels" op 'n mandolien gesny of met 'n groentespiraliseerder
½ koppie groen uie, gekap
½ koppie groen appel, geskil en in dun vuurhoutjies op mandolien gesny
2 eetlepels koriander, fyngekap

Klits in 'n klein bak sesamolie, Bragg Liquid Aminos, versoeter, asyn, gemmer en Sriracha -sous saam. Sit sesamdressing eenkant.

Meng in 'n groot bak boontjiespruite, courgette, komkommer, uie en appel. Bedruip die mengsel met sesamdressing en gooi dit oor. Voeg koriander by en meng weer. Wag tot 'n uur voordat u gereed is om te eet om die mengsel by te voeg.


Eenvoudige resepte vir besige naweke

Op besige naweke weet ons dat u gesonde resepte wil hê wat maklik berei kan word, wat u huis toe kan kom, kook en saam met u gesin kan geniet. Daarom het SlimGenics 'n paar vinnige en maklike resepte vir hierdie gejaagde aande gekry. Maak nie saak wat u week inhou nie, u sal altyd tyd hê om 'n heerlike en gesonde aandete voor te berei.

Dit is maklik om op die regte spoor te bly met die sukses van gewigsverlies as u die gereedskap, resepte en inligting het om u gefokus en voorbereid te hou op alles wat die lewe na u toe bring. Geniet hierdie volledige, op-plan spyskaart van Maandag tot Vrydag!

VLEISLOOS MAANDAG

Slow-Cooker Ratatouille-Lewer 5 porsies

Hierdie resep is ideaal vir besige nagte, want u kan dit instel en vergeet - dit wil sê totdat u by die huis kom. Berei u soggens voor en geniet 'n heerlike en voedsame aandete wanneer u tuis kom.

4 koppies eiervrug, in blokkies gesny
4 koppies courgette, in blokkies gesny
4 koppies diverse kersie- of druiwetamaties
1 koppie rooi soetrissies, in blokkies gesny
4 knoffelhuisies, fyngekap
5 teelepels olyfolie
¼ koppie appelasyn
¼ koppie vars basiliekruid, gekap en verdeel
1 teelepel Morton® Lite -sout, verdeel
½ teelepel vars gemaalde swartpeper, verdeel
4 groen uie, gekap

Meng in 'n groot stadige oond alle bestanddele. Kook 6-8 uur op lae hitte. Voeg, indien nodig, ekstra geurmiddels by.

TACO DINSDAG

Super Quick Taco Slaai - Lewer 2 porsies

Probeer hierdie heerlike en maklike tacoslaai, ideaal vir enige aand van die week! U kan ook die proteïen van u keuse by hierdie resep voeg.

2 pakkies Vegetariese Chili ‘N’ Beans Thermo-Snacks®
1 ½ koppies water
Oliespuit
1 koppie ui, gekap
1 eetlepel jalapenopeper, fyngekap (kan gewone groenpeper vervang)
½ teelepel knoffelpoeier
3 koppies ysberg of romaine blaarslaai, grof gekap
½ suurlemoen, versap
5 swart olywe, gekap
2 mielie tortillas
2 eetlepels vars koriander, fyngekap

Meng Chili 'N' Beans Thermo-Snacks met water in 'n mikrogolfbestande bak. Mikrogolf op hoog vir twee minute en roer.

Plaas 'n klein braaipan oor medium tot hoë hitte. Bedek met olie spuit en voeg ui en jalapeno peper by. Besprinkel met knoffelpoeier. Kook sonder om te roer vir 1-2 minute, of tot uie en soetrissie bruin is. Roer. Voeg gedeeltelik gaar Chili ‘N’ boontjies by en verlaag die hitte tot kookpunt. Kook vir 5 minute.

Plaas die blaarslaai in 'n groot bak, voeg lemmetjiesap by en gooi dit bo -oor. Verdeel blaarslaai tussen twee opdienbakke. Rooster, bak tortillas of char tortillas oor oop vuur van 'n gasstoof. Haal af op snyplank en kap grof.

Top slaai met gelyke gedeeltes Thermo-Snacks mengsel, voeg dan olywe en tortillas by. Eindig met bo -op met fyngekapte koriander en sit voor.

GEWIG-BEHEER WOENSDAG

Groente -quiche - Lewer 2 porsies

Niks sê trooskos soos ontbyt vir aandete nie! Probeer hierdie heerlike quiche wat vooruit gemaak kan word om op 'n besige weeksaand te geniet.

3 eiers, geklits
2-3 eetlepels water
1 teelepel Morton® Lite -sout
Knyp vars gemaalde peper
Knippie oregano
Knyp kerriepoeier
2 onse 1% of 2% maaskaas
Oliespuit
1½ koppies groente van keuse

Voorverhit die oond tot 375 grade F.

Voeg water by eiers. Klits sout en peper by. Voeg oregano, kerriepoeier en maaskaas by. Braai die groente in 'n kleefvrye pan met 'n olie-spuit, en voeg by die mengsel.

Giet in oondbak of tertbak wat met olie spuit gespuit is en bak vir 15 minute of tot 'n vurk skoon uitkom.

THERMO-SNACKS® DONDERDAG

Gebakte Pretzel Hoender - Lewer 1 porsie

Hierdie knapperige en heerlike porsie hoender is ideaal vir besige naweke. Dit is ook propvol ekstra proteïene uit die Thermo-Snacks Pretzel-kors, so eet op en geniet! Die resep kan verdubbel word vir ekstra porsies.

6 gram hoenderborsies
1 knippie Mrs. Dash® Knoffel- en kruie -speserye
Peper na smaak
1 pakkie Thermo-Snacks® Pretzel Twists (jy kan ook Cheddar Cheese Double Bites Thermo-Snacks® of Sour Cream and Onion Crunch O’s gebruik)
½ koppie vetvrye melk

Druk pretzels fyn en meng met Mrs. Dash -geurmiddels en peper. Doop hoenderborsies in vetvrye melk en dan in pretzelmengsel. Plaas hoender in 'n oondbak gespuit met 'n oliebak. Bak 30-45 minute by 375 grade F of tot hoender gaar is.

VARS VRYDAG

Asiatiese "noedel" slaai - maak 2 porsies

Hierdie resep is propvol lekker sous, skerp groente en 'n soet en pittige afwerking. Maak gereed vir 'n heerlike Vrydagaand-ete wat u gewigsverliespogings nie in die wiele ry nie!

2 teelepels sesamolie
1 teelepel Bragg® vloeibare aminosure
1 teelepel gegranuleerde Splenda® of versoeter van keuse
1 teelepel balsamiese asyn
1 teelepel rysasyn
½ teelepel vars gemmer
¼ teelepel Sriracha -sous
1 koppie boontjiespruite
¾ koppie courgette, in 'n "noedels" op 'n mandolien gesny of met 'n groentespiraliseerder
¾ koppie Engelse komkommer in 'n "noedels" op 'n mandolien gesny of met 'n groentespiraliseerder
½ koppie groen uie, gekap
½ koppie groen appel, geskil en in dun vuurhoutjies op mandolien gesny
2 eetlepels koriander, fyngekap

Klits in 'n klein bak sesamolie, Bragg Liquid Aminos, versoeter, asyn, gemmer en Sriracha -sous saam. Sit sesamdressing eenkant.

Meng in 'n groot bak boontjiespruite, courgette, komkommer, uie en appel. Bedruip die mengsel met sesamdressing en gooi dit oor. Voeg koriander by en meng weer. Wag tot 'n uur voordat u gereed is om te eet om die mengsel by te voeg.


Eenvoudige resepte vir besige naweke

Op besige naweke weet ons dat u gesonde resepte wil hê wat maklik berei kan word, wat u huis toe kan kom, kook en saam met u gesin kan geniet. Daarom het SlimGenics 'n paar vinnige en maklike resepte vir hierdie gejaagde aande gekry. Maak nie saak wat u week inhou nie, u sal altyd tyd hê om 'n heerlike en gesonde aandete voor te berei.

Dit is maklik om op die regte spoor te bly met die sukses van gewigsverlies as u die gereedskap, resepte en inligting het om u gefokus en voorbereid te hou op alles wat die lewe na u toe bring. Geniet hierdie volledige, op-plan spyskaart van Maandag tot Vrydag!

VLEISLOOS MAANDAG

Slow-Cooker Ratatouille-Lewer 5 porsies

Hierdie resep is ideaal vir besige nagte, want u kan dit regmaak en vergeet - dit wil sê totdat u by die huis kom. Berei u soggens voor en geniet 'n heerlike en voedsame aandete wanneer u tuis kom.

4 koppies eiervrug, in blokkies gesny
4 koppies courgette, in blokkies gesny
4 koppies diverse kersie- of druiwetamaties
1 koppie rooi soetrissies, in blokkies gesny
4 knoffelhuisies, fyngekap
5 teelepels olyfolie
¼ koppie appelasyn
¼ koppie vars basiliekruid, gekap en verdeel
1 teelepel Morton® Lite -sout, verdeel
½ teelepel vars gemaalde swartpeper, verdeel
4 groen uie, gekap

Meng in 'n groot stadige oond alle bestanddele. Kook 6-8 uur op lae hitte. Voeg, indien nodig, ekstra geurmiddels by.

TACO DINSDAG

Super Quick Taco Slaai - Lewer 2 porsies

Probeer hierdie heerlike en maklike tacoslaai, ideaal vir enige aand van die week! U kan ook die proteïen van u keuse by hierdie resep voeg.

2 pakkies Vegetariese Chili ‘N’ Beans Thermo-Snacks®
1 ½ koppies water
Oliespuit
1 koppie ui, gekap
1 eetlepel jalapenopeper, fyngekap (kan gewone groenpeper vervang)
½ teelepel knoffelpoeier
3 koppies ysberg of romaine blaarslaai, grof gekap
½ suurlemoen, versap
5 swart olywe, gekap
2 mielie tortillas
2 eetlepels vars koriander, fyngekap

Meng Chili 'N' Beans Thermo-Snacks met water in 'n mikrogolfbestande bak. Mikrogolf op hoog vir twee minute en roer.

Plaas 'n klein braaipan oor medium tot hoë hitte. Bedek met olie spuit en voeg ui en jalapeno peper by. Besprinkel met knoffelpoeier. Kook sonder om te roer vir 1-2 minute, of tot uie en soetrissie bruin is. Roer. Voeg gedeeltelik gaar Chili ‘N’ boontjies by en verlaag die hitte tot kookpunt. Kook vir 5 minute.

Plaas die blaarslaai in 'n groot bak, voeg lemmetjiesap by en gooi dit bo -oor. Verdeel blaarslaai tussen twee opdienbakke. Rooster, bak tortillas of char tortillas oor oop vuur van 'n gasstoof. Haal af op snyplank en kap grof.

Top slaai met gelyke gedeeltes Thermo-Snacks mengsel, voeg dan olywe en tortillas by. Eindig met bo -op met fyngekapte koriander en sit voor.

GEWIG-BEHEER WOENSDAG

Groente -quiche - Lewer 2 porsies

Niks sê trooskos soos ontbyt vir aandete nie! Probeer hierdie heerlike quiche wat vooruit gemaak kan word om op 'n besige weeksaand te geniet.

3 eiers, geklits
2-3 eetlepels water
1 teelepel Morton® Lite -sout
Knyp vars gemaalde peper
Knippie oregano
Knyp kerriepoeier
2 onse 1% of 2% maaskaas
Oliespuit
1½ koppies groente van keuse

Voorverhit die oond tot 375 grade F.

Voeg water by eiers. Klits sout en peper by. Voeg oregano, kerriepoeier en maaskaas by. Braai die groente in 'n kleefvrye pan met 'n olie-spuit, en voeg by die mengsel.

Giet in oondbak of tertbak wat met olie spuit gespuit is en bak vir 15 minute of tot 'n vurk skoon uitkom.

THERMO-SNACKS® DONDERDAG

Gebakte Pretzel Hoender - Lewer 1 porsie

Hierdie knapperige en heerlike porsie hoender is ideaal vir besige naweke. Dit is ook propvol ekstra proteïene uit die Thermo-Snacks Pretzel-kors, so eet op en geniet! Die resep kan verdubbel word vir ekstra porsies.

6 gram hoenderborsies
1 knippie Mrs. Dash® Knoffel- en kruie -speserye
Peper na smaak
1 pakkie Thermo-Snacks® Pretzel Twists (jy kan ook Cheddar Cheese Double Bites Thermo-Snacks® of Sour Cream and Onion Crunch O’s gebruik)
½ koppie vetvrye melk

Druk pretzels fyn en meng met Mrs. Dash -geurmiddels en peper. Doop hoenderborsies in vetvrye melk en dan in pretzelmengsel. Plaas hoender in 'n oondbak gespuit met 'n oliebak. Bak 30-45 minute by 375 grade F of tot hoender gaar is.

VARS VRYDAG

Asiatiese "noedel" slaai - maak 2 porsies

Hierdie resep is propvol lekker sous, skerp groente en 'n soet en pittige afwerking. Maak 'n heerlike Vrydagaand-ete wat u gewigsverliespogings nie in die wiele ry nie!

2 teelepels sesamolie
1 teelepel Bragg® vloeibare aminosure
1 teelepel gegranuleerde Splenda® of versoeter van keuse
1 teelepel balsamiese asyn
1 teelepel rysasyn
½ teelepel vars gemmer
¼ teelepel Sriracha -sous
1 koppie boontjiespruite
¾ koppie courgette, in 'n "noedels" op 'n mandolien gesny of met 'n groentespiraliseerder
¾ koppie Engelse komkommer in 'n "noedels" op 'n mandolien gesny of met 'n groentespiraliseerder
½ koppie groen uie, gekap
½ koppie groen appel, geskil en in dun vuurhoutjies op mandolien gesny
2 eetlepels koriander, fyngekap

Klits in 'n klein bak sesamolie, Bragg Liquid Aminos, versoeter, asyn, gemmer en Sriracha -sous saam. Sit sesamdressing eenkant.

Meng in 'n groot bak boontjiespruite, courgette, komkommer, uie en appel. Bedruip die mengsel met sesamdressing en gooi dit oor. Voeg koriander by en meng weer. Wag tot 'n uur voordat u gereed is om te eet om die mengsel by te voeg.


Eenvoudige resepte vir besige naweke

Op besige naweke weet ons dat u gesonde resepte wil hê wat maklik berei kan word, wat u huis toe kan kom, kook en saam met u gesin kan geniet. Daarom het SlimGenics 'n paar vinnige en maklike resepte vir hierdie gejaagde aande gekry. Maak nie saak wat u week inhou nie, u sal altyd tyd hê om 'n heerlike en gesonde aandete voor te berei.

Dit is maklik om op die regte spoor te bly met die sukses van gewigsverlies as u die gereedskap, resepte en inligting het om u gefokus en voorbereid te hou op alles wat die lewe na u toe bring. Geniet hierdie volledige, op-plan spyskaart van Maandag tot Vrydag!

VLEISLOOS MAANDAG

Slow-Cooker Ratatouille-Lewer 5 porsies

Hierdie resep is ideaal vir besige nagte, want u kan dit regmaak en vergeet - dit wil sê totdat u by die huis kom. Berei u soggens voor en geniet 'n heerlike en voedsame aandete wanneer u tuis kom.

4 koppies eiervrug, in blokkies gesny
4 koppies courgette, in blokkies gesny
4 koppies diverse kersie- of druiwetamaties
1 koppie rooi soetrissies, in blokkies gesny
4 knoffelhuisies, fyngekap
5 teelepels olyfolie
¼ koppie appelasyn
¼ koppie vars basiliekruid, gekap en verdeel
1 teelepel Morton® Lite -sout, verdeel
½ teelepel vars gemaalde swartpeper, verdeel
4 groen uie, gekap

Meng in 'n groot stadige oond alle bestanddele. Kook 6-8 uur op lae hitte. Voeg, indien nodig, ekstra geurmiddels by.

TACO DINSDAG

Super Quick Taco Slaai - Lewer 2 porsies

Probeer hierdie heerlike en maklike tacoslaai, ideaal vir enige aand van die week! U kan ook die proteïen van u keuse by hierdie resep voeg.

2 pakkies Vegetariese Chili ‘N’ Beans Thermo-Snacks®
1 ½ koppies water
Oliespuit
1 koppie ui, gekap
1 eetlepel jalapenopeper, fyngekap (kan gewone groenpeper vervang)
½ teelepel knoffelpoeier
3 koppies ysberg of romaine blaarslaai, grof gekap
½ lemmetjie, gesny
5 swart olywe, gekap
2 mielie tortillas
2 eetlepels vars koriander, fyngekap

Meng Chili 'N' Beans Thermo-Snacks met water in 'n mikrogolfbestande bak. Mikrogolf op hoog vir twee minute en roer.

Plaas 'n klein braaipan oor medium tot hoë hitte. Bedek met oliespuit en voeg ui en jalapenopeper by. Besprinkel met knoffelpoeier. Kook sonder om te roer vir 1-2 minute, of tot uie en soetrissie bruin is. Roer. Voeg gedeeltelik gaar Chili ‘N’ boontjies by en verlaag die hitte tot kookpunt. Kook vir 5 minute.

Plaas die blaarslaai in 'n groot bak, voeg lemmetjiesap by en gooi dit bo -oor. Verdeel blaarslaai tussen twee opdienbakke. Rooster, bak tortillas of char tortillas oor oop vuur van 'n gasstoof. Haal af op snyplank en kap grof.

Top slaai met gelyke gedeeltes Thermo-Snacks mengsel, voeg dan olywe en tortillas by. Eindig met bo -op met fyngekapte koriander en sit voor.

GEWIG-BEHEER WOENSDAG

Groente -quiche - Lewer 2 porsies

Niks sê trooskos soos ontbyt vir aandete nie! Probeer hierdie heerlike quiche wat vooruit gemaak kan word om op 'n besige weeksaand te geniet.

3 eiers, geklits
2-3 eetlepels water
1 teelepel Morton® Lite -sout
Knyp vars gemaalde peper
Knippie oregano
Knyp kerriepoeier
2 onse 1% of 2% maaskaas
Oliespuit
1½ koppies groente van keuse

Voorverhit die oond tot 375 grade F.

Voeg water by eiers. Klits sout en peper by. Voeg oregano, kerriepoeier en maaskaas by. Braai die groente in 'n kleefvrye pan met 'n olie-spuit, en voeg by die mengsel.

Giet in oondbak of tertbak gespuit met olie spuit en bak vir 15 minute of tot 'n vurk skoon uitkom.

THERMO-SNACKS® DONDERDAG

Gebakte Pretzel Hoender - Lewer 1 porsie

Hierdie knapperige en heerlike porsie hoender is ideaal vir besige naweke. Dit is ook propvol ekstra proteïene uit die Thermo-Snacks Pretzel-kors, so eet op en geniet! Die resep kan verdubbel word vir ekstra porsies.

6 gram hoenderborsies
1 knippie Mrs. Dash® Knoffel- en kruie -speserye
Peper na smaak
1 pakkie Thermo-Snacks® Pretzel Twists (jy kan ook Cheddar Cheese Double Bites Thermo-Snacks® of Sour Cream and Onion Crunch O’s gebruik)
½ koppie vetvrye melk

Druk pretzels fyn en meng met Mrs. Dash -geurmiddels en peper. Doop hoenderborsies in vetvrye melk en dan in pretzelmengsel. Plaas hoender in 'n oondbak gespuit met 'n oliebak. Bak 30-45 minute by 375 grade F of tot hoender gaar is.

VARS VRYDAG

Asiatiese "noedel" slaai - maak 2 porsies

Hierdie resep is propvol lekker sous, skerp groente en 'n soet en pittige afwerking. Maak 'n heerlike Vrydagaand-ete wat u gewigsverliespogings nie in die wiele ry nie!

2 teelepels sesamolie
1 teelepel Bragg® vloeibare aminosure
1 teelepel gegranuleerde Splenda® of versoeter van keuse
1 teelepel balsamiese asyn
1 teelepel rysasyn
½ teelepel vars gemmer
¼ teelepel Sriracha -sous
1 koppie boontjiespruite
¾ koppie courgette, in 'n "noedels" op 'n mandolien gesny of met 'n groentespiraliseerder
¾ koppie Engelse komkommer in 'n "noedels" op 'n mandolien gesny of met 'n groentespiraliseerder
½ koppie groen uie, gekap
½ koppie groen appel, geskil en in dun vuurhoutjies op mandolien gesny
2 eetlepels koriander, fyngekap

Klits in 'n klein bak sesamolie, Bragg Liquid Aminos, versoeter, asyn, gemmer en Sriracha -sous saam. Sit sesamdressing eenkant.

Meng in 'n groot bak boontjiespruite, courgette, komkommer, uie en appel. Bedruip die mengsel met sesamdressing en gooi dit oor. Voeg koriander by en meng weer. Wag tot 'n uur voordat u gereed is om te eet om die mengsel by te voeg.


Eenvoudige resepte vir besige naweke

Op besige naweke weet ons dat u gesonde resepte wil hê wat maklik berei kan word, wat u huis toe kan kom, kook en saam met u gesin kan geniet. Daarom het SlimGenics 'n paar vinnige en maklike resepte vir hierdie gejaagde aande gekry. Maak nie saak wat u week inhou nie, u sal altyd tyd hê om 'n heerlike en gesonde aandete voor te berei.

Dit is maklik om op die regte spoor te bly met die sukses van gewigsverlies as u die gereedskap, resepte en inligting het om u gefokus en voorbereid te hou op alles wat die lewe na u toe bring. Geniet hierdie volledige, on-plan spyskaart van Maandag tot Vrydag!

VLEISLOOS MAANDAG

Slow-Cooker Ratatouille-Lewer 5 porsies

Hierdie resep is ideaal vir besige nagte, want u kan dit instel en vergeet - dit wil sê totdat u by die huis kom. Berei u soggens voor en geniet 'n heerlike en voedsame aandete wanneer u tuis kom.

4 koppies eiervrug, in blokkies gesny
4 koppies courgette, in blokkies gesny
4 koppies diverse kersie- of druiwetamaties
1 koppie rooi soetrissies, in blokkies gesny
4 knoffelhuisies, fyngekap
5 teelepels olyfolie
¼ koppie appelasyn
¼ koppie vars basiliekruid, gekap en verdeel
1 teelepel Morton® Lite -sout, verdeel
½ teelepel vars gemaalde swartpeper, verdeel
4 groen uie, gekap

Meng in 'n groot stadige oond alle bestanddele. Kook 6-8 uur op lae hitte. Voeg, indien nodig, ekstra geurmiddels by.

TACO DINSDAG

Super Quick Taco Slaai - Lewer 2 porsies

Probeer hierdie heerlike en maklike tacoslaai, ideaal vir enige aand van die week! U kan ook die proteïen van u keuse by hierdie resep voeg.

2 pakkies Vegetariese Chili ‘N’ Beans Thermo-Snacks®
1 ½ koppies water
Oliespuit
1 koppie ui, gekap
1 eetlepel jalapenopeper, fyngekap (kan gewone groenpeper vervang)
½ teelepel knoffelpoeier
3 koppies ysberg of romaine blaarslaai, grof gekap
½ suurlemoen, versap
5 swart olywe, gekap
2 mielie tortillas
2 eetlepels vars koriander, fyngekap

Meng Chili 'N' Beans Thermo-Snacks met water in 'n mikrogolfbestande bak. Mikrogolf op hoog vir twee minute en roer.

Plaas 'n klein braaipan oor medium tot hoë hitte. Bedek met oliespuit en voeg ui en jalapenopeper by. Besprinkel met knoffelpoeier. Kook sonder om te roer vir 1-2 minute, of tot uie en rissies bruin aan die onderkant is. Roer. Voeg gedeeltelik gaar Chili ‘N’ boontjies by en verlaag die hitte tot kookpunt. Kook vir 5 minute.

Plaas blaarslaai in 'n groot bak, voeg suurlemoensap by en gooi bo -oor. Verdeel blaarslaai tussen twee opdienbakke. Rooster, bak tortillas of char tortillas oor oop vuur van 'n gasstoof. Haal af op snyplank en kap grof.

Top slaai met gelyke gedeeltes Thermo-Snacks mengsel, voeg dan olywe en tortillas by. Eindig met bo -op met fyngekapte koriander en sit voor.

GEWIG-BEHEER WOENSDAG

Groente -quiche - Lewer 2 porsies

Niks sê trooskos soos ontbyt vir aandete nie! Probeer hierdie heerlike quiche wat vooruit gemaak kan word om op 'n besige weeksaand te geniet.

3 eiers, geklits
2-3 eetlepels water
1 teelepel Morton® Lite -sout
Knyp vars gemaalde peper
Knippie oregano
Knyp kerriepoeier
2 onse 1% of 2% maaskaas
Oliespuit
1½ koppies groente van keuse

Voorverhit die oond tot 375 grade F.

Voeg water by eiers. Klits sout en peper by. Voeg oregano, kerriepoeier en maaskaas by. Braai die groente in 'n kleefvrye pan met 'n olie-spuit, en voeg by die mengsel.

Giet in oondbak of tertbak wat met olie spuit gespuit is en bak vir 15 minute of tot 'n vurk skoon uitkom.

THERMO-SNACKS® DONDERDAG

Gebakte Pretzel Hoender - Lewer 1 porsie

Hierdie knapperige en heerlike porsie hoender is ideaal vir besige naweke. Dit is ook propvol ekstra proteïene uit die Thermo-Snacks Pretzel-kors, so eet op en geniet! Die resep kan verdubbel word vir ekstra porsies.

6 gram hoenderborsies
1 knippie Mrs. Dash® Knoffel- en kruie -speserye
Peper na smaak
1 pakkie Thermo-Snacks® Pretzel Twists (jy kan ook Cheddar Cheese Double Bites Thermo-Snacks® of Sour Cream and Onion Crunch O’s gebruik)
½ koppie vetvrye melk

Druk pretzels fyn en meng met Mrs. Dash -geurmiddels en peper. Doop hoenderborsies in vetvrye melk en dan in pretzelmengsel. Plaas hoender in 'n oondbak gespuit met 'n oliebak. Bak 30-45 minute by 375 grade F of tot hoender gaar is.

VARS VRYDAG

Asiatiese "noedel" slaai - maak 2 porsies

Hierdie resep is propvol lekker sous, skerp groente en 'n soet en pittige afwerking. Maak 'n heerlike Vrydagaand-ete wat u gewigsverliespogings nie in die wiele ry nie!

2 teelepels sesamolie
1 teelepel Bragg® vloeibare aminosure
1 teelepel gegranuleerde Splenda® of versoeter van keuse
1 teelepel balsamiese asyn
1 teelepel rysasyn
½ teelepel vars gemmer
¼ teelepel Sriracha -sous
1 koppie boontjiespruite
¾ koppie courgette, in 'n "noedels" op 'n mandolien gesny of met 'n groentespiraliseerder
¾ koppie Engelse komkommer in 'n "noedels" op 'n mandolien gesny of met 'n groentespiraliseerder
½ koppie groen uie, gekap
½ koppie groen appel, geskil en in dun vuurhoutjies op mandolien gesny
2 eetlepels koriander, fyngekap

Klits in 'n klein bak sesamolie, Bragg Liquid Aminos, versoeter, asyn, gemmer en Sriracha -sous saam. Sit sesamdressing eenkant.

Meng in 'n groot bak boontjiespruite, courgette, komkommer, uie en appel. Bedruip die mengsel met sesamdressing en gooi dit oor. Voeg koriander by en meng weer. Wag tot 'n uur voordat u gereed is om te eet om die mengsel by te voeg.


Eenvoudige resepte vir besige naweke

Op besige naweke weet ons dat u gesonde resepte wil hê wat maklik berei kan word, wat u huis toe kan kom, kook en saam met u gesin kan geniet. Daarom het SlimGenics 'n paar vinnige en maklike resepte vir hierdie gejaagde aande gekry. Maak nie saak wat u week inhou nie, u sal altyd tyd hê om 'n heerlike en gesonde aandete voor te berei.

Dit is maklik om op die regte spoor te bly met die sukses van gewigsverlies as u die gereedskap, resepte en inligting het om u gefokus en voorbereid te hou op alles wat die lewe na u toe bring. Geniet hierdie volledige, op-plan spyskaart van Maandag tot Vrydag!

VLEISLOOS MAANDAG

Slow-Cooker Ratatouille-Lewer 5 porsies

Hierdie resep is ideaal vir besige nagte, want u kan dit regmaak en vergeet - dit wil sê totdat u by die huis kom. Berei u soggens voor en geniet 'n heerlike en voedsame aandete wanneer u tuis kom.

4 koppies eiervrug, in blokkies gesny
4 koppies courgette, in blokkies gesny
4 koppies diverse kersie- of druiwetamaties
1 koppie rooi soetrissies, in blokkies gesny
4 knoffelhuisies, fyngekap
5 teelepels olyfolie
¼ koppie appelasyn
¼ koppie vars basiliekruid, gekap en verdeel
1 teelepel Morton® Lite -sout, verdeel
½ teelepel vars gemaalde swartpeper, verdeel
4 groen uie, gekap

Meng in 'n groot stadige oond alle bestanddele. Kook 6-8 uur op lae hitte. Voeg, indien nodig, ekstra geurmiddels by.

TACO DINSDAG

Super Quick Taco Slaai - Lewer 2 porsies

Probeer hierdie heerlike en maklike tacoslaai, ideaal vir enige aand van die week! U kan ook die proteïen van u keuse by hierdie resep voeg.

2 pakkies Vegetariese Chili ‘N’ Beans Thermo-Snacks®
1 ½ koppies water
Oliespuit
1 koppie ui, gekap
1 eetlepel jalapenopeper, fyngekap (kan gewone groenpeper vervang)
½ teelepel knoffelpoeier
3 koppies ysberg of romaine blaarslaai, grof gekap
½ lemmetjie, gesny
5 swart olywe, gekap
2 mielie tortillas
2 eetlepels vars koriander, fyngekap

Meng Chili 'N' Beans Thermo-Snacks met water in 'n mikrogolfbestande bak. Mikrogolf op hoog vir twee minute en roer.

Plaas 'n klein braaipan oor medium tot hoë hitte. Bedek met oliespuit en voeg ui en jalapenopeper by. Besprinkel met knoffelpoeier. Kook sonder om te roer vir 1-2 minute, of tot uie en rissies bruin aan die onderkant is. Roer. Voeg gedeeltelik gaar Chili ‘N’ boontjies by en verlaag die hitte tot kookpunt. Kook vir 5 minute.

Plaas die blaarslaai in 'n groot bak, voeg lemmetjiesap by en gooi dit bo -oor. Verdeel blaarslaai tussen twee opdienbakke. Rooster, bak tortillas of char tortillas oor oop vuur van 'n gasstoof. Haal af op snyplank en kap grof.

Top slaai met gelyke gedeeltes Thermo-Snacks mengsel, voeg dan olywe en tortillas by. Eindig met bo -op met fyngekapte koriander en sit voor.

GEWIG-BEHEER WOENSDAG

Groente -quiche - Lewer 2 porsies

Niks sê trooskos soos ontbyt vir aandete nie! Probeer hierdie heerlike quiche wat vooruit gemaak kan word om op 'n besige weeksaand te geniet.

3 eiers, geklits
2-3 eetlepels water
1 teelepel Morton® Lite -sout
Knyp vars gemaalde peper
Knippie oregano
Knyp kerriepoeier
2 onse 1% of 2% maaskaas
Oliespuit
1½ koppies groente van keuse

Voorverhit die oond tot 375 grade F.

Voeg water by eiers. Klits sout en peper by. Voeg oregano, kerriepoeier en maaskaas by. Soteer groente in 'n kleefvrye pan met 'n oliespuit, en voeg by mengsel.

Pour in casserole dish or pie dish sprayed with oil sprayer and bake for 15 minutes or until a fork comes out clean.

THERMO-SNACKS® THURSDAY

Baked Pretzel Chicken – Makes 1 serving

This crispy and delicious take on chicken is perfect for busy weeknights. It’s also packed with additional protein from the Thermo-Snacks Pretzel crust, so eat up and enjoy! Recipe can be doubled for additional servings.

6 ounces chicken breast
1 pinch Mrs. Dash® Garlic and Herb seasoning
Pepper to taste
1 package Thermo-Snacks® Pretzel Twists (you may also use Cheddar Cheese Double Bites Thermo-Snacks® or Sour Cream and Onion Crunch O’s)
½ cup nonfat milk

Crush pretzels and mix with Mrs. Dash seasoning and Pepper. Dip chicken breast in nonfat milk and then into pretzel mixture. Place chicken into baking dish sprayed with an oil mister. Bake at 375 degrees F for 30-45 minutes or until chicken is cooked through.

FRESH FRIDAY

Asian “Noodle” Salad – Makes 2 servings

This recipe is packed with flavorful sauce, crisp vegetables and a sweet and tangy finish. Make ahead for a delectable Friday night meal that won’t derail your weight-loss efforts!

2 teelepels sesamolie
1 teaspoon Bragg® Liquid Aminos
1 teaspoon granulated Splenda® or sweetener of choice
1 teaspoon balsamic vinegar
1 teelepel rysasyn
½ teaspoon fresh ginger
¼ teaspoon Sriracha sauce
1 cup bean sprouts
¾ cup zucchini, cut into “noodles” on a mandolin or using a vegetable spiralizer
¾ cup English cucumber cut into “noodles” on a mandolin or using a vegetable spiralizer
½ cup green onions, chopped
½ cup green apple, peeled and cut into thin matchsticks on mandolin
2 tablespoons cilantro, minced

In small bowl, whisk together sesame oil, Bragg Liquid Aminos, sweetener, vinegars, ginger and Sriracha sauce. Set sesame dressing aside.

In a large bowl, combine bean sprouts, zucchini, cucumber, onions and apple. Drizzle mixture with sesame dressing and toss to coat. Add cilantro and toss again. If making ahead, wait until an hour before you are ready to consume to add dressing mixture.


Simple Recipes for Busy Weeknights

On busy weeknights we know you want easy-to-prepare, healthy recipes you can come home, cook and enjoy with your family. That’s why SlimGenics has come up with some quick-and-easy recipes for these hectic nights. No matter what your week has in store, you will always have time to prepare a delicious and healthy dinner.

Staying on track to weight-loss success is easy when you have the tools, recipes and information to keep you focused and prepared for whatever life throws at you. Enjoy this full, on-plan Monday-Friday menu!

MEATLESS MONDAY

Slow-Cooker Ratatouille – Makes 5 Servings

This recipe is great for busy nights because you can set it and forget it—until you get home, that is. Prepare in the morning and have a delicious and nutritious dinner awaiting you when you arrive home.

4 cups eggplant, cubed
4 cups zucchini, cubed
4 cups assorted cherry or grape tomatoes
1 cup red bell peppers, diced
4 knoffelhuisies, fyngekap
5 teaspoons olive oil
¼ cup apple cider vinegar
¼ cup fresh basil, chopped and divided
1 teaspoon Morton® Lite Salt, divided
½ teelepel vars gemaalde swartpeper, verdeel
4 green onions, chopped

In a large slow cooker combine and lightly toss all ingredients. Cook on low heat for 6-8 hours. Before serving add additional seasonings if necessary.

TACO TUESDAY

Super Quick Taco Salad – Makes 2 servings

Try this delicious and easy taco salad, perfect for any night of the week! You can also add the protein of your choice to this recipe.

2 packages Vegetarian Chili ‘N’ Beans Thermo-Snacks®
1 ½ koppies water
Oil sprayer
1 cup onion, chopped
1 tablespoon jalapeno pepper, finely minced (can substitute regular green pepper)
½ teaspoon garlic powder
3 cups iceberg or romaine lettuce, coarsely chopped
½ lime, juiced
5 black olives, chopped
2 corn tortillas
2 tablespoons fresh cilantro, minced

Combine Chili ‘N’ Beans Thermo-Snacks with water in a microwave-safe bowl. Microwave on high for two minutes and stir.

Place a small nonstick sauté pan over medium to high heat. Coat with oil sprayer and add onion and jalapeno pepper. Sprinkle with garlic powder. Cook without stirring for 1-2 minutes, or until onions and peppers are brown on bottom. Roer. Add partially cooked Chili ‘N’ Beans and reduce heat to a simmer. Cook for 5 minutes.

Place lettuce in a large bowl, add lime juice and toss to coat. Divide lettuce between two serving bowls. Grill, bake tortillas or char tortillas over open flame of a gas stove. Remove to cutting board and coarsely chop.

Top salad with equal portions Thermo-Snacks mixture, then add olives and tortillas. Finish by topping with minced cilantro and serve.

WEIGHT-CONTROL WEDNESDAY

Vegetable Quiche – Makes 2 servings

Nothing says comfort food like breakfast for dinner! Try this delicious quiche that can be made ahead to enjoy on a busy weeknight.

3 eggs, beaten
2-3 tablespoons water
1 teaspoon Morton® Lite Salt
Pinch freshly ground pepper
Pinch oregano
Pinch curry powder
2 ounces 1% or 2% cottage cheese
Oil sprayer
1½ cups vegetables of choice

Preheat oven to 375 degrees F

Add water to eggs. Beat in salt and pepper. Add oregano, curry powder and cottage cheese. In a non-stick skillet sprayed with an oil sprayer, sauté vegetables and add to mixture.

Pour in casserole dish or pie dish sprayed with oil sprayer and bake for 15 minutes or until a fork comes out clean.

THERMO-SNACKS® THURSDAY

Baked Pretzel Chicken – Makes 1 serving

This crispy and delicious take on chicken is perfect for busy weeknights. It’s also packed with additional protein from the Thermo-Snacks Pretzel crust, so eat up and enjoy! Recipe can be doubled for additional servings.

6 ounces chicken breast
1 pinch Mrs. Dash® Garlic and Herb seasoning
Pepper to taste
1 package Thermo-Snacks® Pretzel Twists (you may also use Cheddar Cheese Double Bites Thermo-Snacks® or Sour Cream and Onion Crunch O’s)
½ cup nonfat milk

Crush pretzels and mix with Mrs. Dash seasoning and Pepper. Dip chicken breast in nonfat milk and then into pretzel mixture. Place chicken into baking dish sprayed with an oil mister. Bake at 375 degrees F for 30-45 minutes or until chicken is cooked through.

FRESH FRIDAY

Asian “Noodle” Salad – Makes 2 servings

This recipe is packed with flavorful sauce, crisp vegetables and a sweet and tangy finish. Make ahead for a delectable Friday night meal that won’t derail your weight-loss efforts!

2 teelepels sesamolie
1 teaspoon Bragg® Liquid Aminos
1 teaspoon granulated Splenda® or sweetener of choice
1 teaspoon balsamic vinegar
1 teelepel rysasyn
½ teaspoon fresh ginger
¼ teaspoon Sriracha sauce
1 cup bean sprouts
¾ cup zucchini, cut into “noodles” on a mandolin or using a vegetable spiralizer
¾ cup English cucumber cut into “noodles” on a mandolin or using a vegetable spiralizer
½ cup green onions, chopped
½ cup green apple, peeled and cut into thin matchsticks on mandolin
2 tablespoons cilantro, minced

In small bowl, whisk together sesame oil, Bragg Liquid Aminos, sweetener, vinegars, ginger and Sriracha sauce. Set sesame dressing aside.

In a large bowl, combine bean sprouts, zucchini, cucumber, onions and apple. Drizzle mixture with sesame dressing and toss to coat. Add cilantro and toss again. If making ahead, wait until an hour before you are ready to consume to add dressing mixture.


Simple Recipes for Busy Weeknights

On busy weeknights we know you want easy-to-prepare, healthy recipes you can come home, cook and enjoy with your family. That’s why SlimGenics has come up with some quick-and-easy recipes for these hectic nights. No matter what your week has in store, you will always have time to prepare a delicious and healthy dinner.

Staying on track to weight-loss success is easy when you have the tools, recipes and information to keep you focused and prepared for whatever life throws at you. Enjoy this full, on-plan Monday-Friday menu!

MEATLESS MONDAY

Slow-Cooker Ratatouille – Makes 5 Servings

This recipe is great for busy nights because you can set it and forget it—until you get home, that is. Prepare in the morning and have a delicious and nutritious dinner awaiting you when you arrive home.

4 cups eggplant, cubed
4 cups zucchini, cubed
4 cups assorted cherry or grape tomatoes
1 cup red bell peppers, diced
4 knoffelhuisies, fyngekap
5 teaspoons olive oil
¼ cup apple cider vinegar
¼ cup fresh basil, chopped and divided
1 teaspoon Morton® Lite Salt, divided
½ teelepel vars gemaalde swartpeper, verdeel
4 green onions, chopped

In a large slow cooker combine and lightly toss all ingredients. Cook on low heat for 6-8 hours. Before serving add additional seasonings if necessary.

TACO TUESDAY

Super Quick Taco Salad – Makes 2 servings

Try this delicious and easy taco salad, perfect for any night of the week! You can also add the protein of your choice to this recipe.

2 packages Vegetarian Chili ‘N’ Beans Thermo-Snacks®
1 ½ koppies water
Oil sprayer
1 cup onion, chopped
1 tablespoon jalapeno pepper, finely minced (can substitute regular green pepper)
½ teaspoon garlic powder
3 cups iceberg or romaine lettuce, coarsely chopped
½ lime, juiced
5 black olives, chopped
2 corn tortillas
2 tablespoons fresh cilantro, minced

Combine Chili ‘N’ Beans Thermo-Snacks with water in a microwave-safe bowl. Microwave on high for two minutes and stir.

Place a small nonstick sauté pan over medium to high heat. Coat with oil sprayer and add onion and jalapeno pepper. Sprinkle with garlic powder. Cook without stirring for 1-2 minutes, or until onions and peppers are brown on bottom. Roer. Add partially cooked Chili ‘N’ Beans and reduce heat to a simmer. Cook for 5 minutes.

Place lettuce in a large bowl, add lime juice and toss to coat. Divide lettuce between two serving bowls. Grill, bake tortillas or char tortillas over open flame of a gas stove. Remove to cutting board and coarsely chop.

Top salad with equal portions Thermo-Snacks mixture, then add olives and tortillas. Finish by topping with minced cilantro and serve.

WEIGHT-CONTROL WEDNESDAY

Vegetable Quiche – Makes 2 servings

Nothing says comfort food like breakfast for dinner! Try this delicious quiche that can be made ahead to enjoy on a busy weeknight.

3 eggs, beaten
2-3 tablespoons water
1 teaspoon Morton® Lite Salt
Pinch freshly ground pepper
Pinch oregano
Pinch curry powder
2 ounces 1% or 2% cottage cheese
Oil sprayer
1½ cups vegetables of choice

Preheat oven to 375 degrees F

Add water to eggs. Beat in salt and pepper. Add oregano, curry powder and cottage cheese. In a non-stick skillet sprayed with an oil sprayer, sauté vegetables and add to mixture.

Pour in casserole dish or pie dish sprayed with oil sprayer and bake for 15 minutes or until a fork comes out clean.

THERMO-SNACKS® THURSDAY

Baked Pretzel Chicken – Makes 1 serving

This crispy and delicious take on chicken is perfect for busy weeknights. It’s also packed with additional protein from the Thermo-Snacks Pretzel crust, so eat up and enjoy! Recipe can be doubled for additional servings.

6 ounces chicken breast
1 pinch Mrs. Dash® Garlic and Herb seasoning
Pepper to taste
1 package Thermo-Snacks® Pretzel Twists (you may also use Cheddar Cheese Double Bites Thermo-Snacks® or Sour Cream and Onion Crunch O’s)
½ cup nonfat milk

Crush pretzels and mix with Mrs. Dash seasoning and Pepper. Dip chicken breast in nonfat milk and then into pretzel mixture. Place chicken into baking dish sprayed with an oil mister. Bake at 375 degrees F for 30-45 minutes or until chicken is cooked through.

FRESH FRIDAY

Asian “Noodle” Salad – Makes 2 servings

This recipe is packed with flavorful sauce, crisp vegetables and a sweet and tangy finish. Make ahead for a delectable Friday night meal that won’t derail your weight-loss efforts!

2 teelepels sesamolie
1 teaspoon Bragg® Liquid Aminos
1 teaspoon granulated Splenda® or sweetener of choice
1 teaspoon balsamic vinegar
1 teelepel rysasyn
½ teaspoon fresh ginger
¼ teaspoon Sriracha sauce
1 cup bean sprouts
¾ cup zucchini, cut into “noodles” on a mandolin or using a vegetable spiralizer
¾ cup English cucumber cut into “noodles” on a mandolin or using a vegetable spiralizer
½ cup green onions, chopped
½ cup green apple, peeled and cut into thin matchsticks on mandolin
2 tablespoons cilantro, minced

In small bowl, whisk together sesame oil, Bragg Liquid Aminos, sweetener, vinegars, ginger and Sriracha sauce. Set sesame dressing aside.

In a large bowl, combine bean sprouts, zucchini, cucumber, onions and apple. Drizzle mixture with sesame dressing and toss to coat. Add cilantro and toss again. If making ahead, wait until an hour before you are ready to consume to add dressing mixture.


Simple Recipes for Busy Weeknights

On busy weeknights we know you want easy-to-prepare, healthy recipes you can come home, cook and enjoy with your family. That’s why SlimGenics has come up with some quick-and-easy recipes for these hectic nights. No matter what your week has in store, you will always have time to prepare a delicious and healthy dinner.

Staying on track to weight-loss success is easy when you have the tools, recipes and information to keep you focused and prepared for whatever life throws at you. Enjoy this full, on-plan Monday-Friday menu!

MEATLESS MONDAY

Slow-Cooker Ratatouille – Makes 5 Servings

This recipe is great for busy nights because you can set it and forget it—until you get home, that is. Prepare in the morning and have a delicious and nutritious dinner awaiting you when you arrive home.

4 cups eggplant, cubed
4 cups zucchini, cubed
4 cups assorted cherry or grape tomatoes
1 cup red bell peppers, diced
4 knoffelhuisies, fyngekap
5 teaspoons olive oil
¼ cup apple cider vinegar
¼ cup fresh basil, chopped and divided
1 teaspoon Morton® Lite Salt, divided
½ teelepel vars gemaalde swartpeper, verdeel
4 green onions, chopped

In a large slow cooker combine and lightly toss all ingredients. Cook on low heat for 6-8 hours. Before serving add additional seasonings if necessary.

TACO TUESDAY

Super Quick Taco Salad – Makes 2 servings

Try this delicious and easy taco salad, perfect for any night of the week! You can also add the protein of your choice to this recipe.

2 packages Vegetarian Chili ‘N’ Beans Thermo-Snacks®
1 ½ koppies water
Oil sprayer
1 cup onion, chopped
1 tablespoon jalapeno pepper, finely minced (can substitute regular green pepper)
½ teaspoon garlic powder
3 cups iceberg or romaine lettuce, coarsely chopped
½ lime, juiced
5 black olives, chopped
2 corn tortillas
2 tablespoons fresh cilantro, minced

Combine Chili ‘N’ Beans Thermo-Snacks with water in a microwave-safe bowl. Microwave on high for two minutes and stir.

Place a small nonstick sauté pan over medium to high heat. Coat with oil sprayer and add onion and jalapeno pepper. Sprinkle with garlic powder. Cook without stirring for 1-2 minutes, or until onions and peppers are brown on bottom. Roer. Add partially cooked Chili ‘N’ Beans and reduce heat to a simmer. Cook for 5 minutes.

Place lettuce in a large bowl, add lime juice and toss to coat. Divide lettuce between two serving bowls. Grill, bake tortillas or char tortillas over open flame of a gas stove. Remove to cutting board and coarsely chop.

Top salad with equal portions Thermo-Snacks mixture, then add olives and tortillas. Finish by topping with minced cilantro and serve.

WEIGHT-CONTROL WEDNESDAY

Vegetable Quiche – Makes 2 servings

Nothing says comfort food like breakfast for dinner! Try this delicious quiche that can be made ahead to enjoy on a busy weeknight.

3 eggs, beaten
2-3 tablespoons water
1 teaspoon Morton® Lite Salt
Pinch freshly ground pepper
Pinch oregano
Pinch curry powder
2 ounces 1% or 2% cottage cheese
Oil sprayer
1½ cups vegetables of choice

Preheat oven to 375 degrees F

Add water to eggs. Beat in salt and pepper. Add oregano, curry powder and cottage cheese. In a non-stick skillet sprayed with an oil sprayer, sauté vegetables and add to mixture.

Pour in casserole dish or pie dish sprayed with oil sprayer and bake for 15 minutes or until a fork comes out clean.

THERMO-SNACKS® THURSDAY

Baked Pretzel Chicken – Makes 1 serving

This crispy and delicious take on chicken is perfect for busy weeknights. It’s also packed with additional protein from the Thermo-Snacks Pretzel crust, so eat up and enjoy! Recipe can be doubled for additional servings.

6 ounces chicken breast
1 pinch Mrs. Dash® Garlic and Herb seasoning
Pepper to taste
1 package Thermo-Snacks® Pretzel Twists (you may also use Cheddar Cheese Double Bites Thermo-Snacks® or Sour Cream and Onion Crunch O’s)
½ cup nonfat milk

Crush pretzels and mix with Mrs. Dash seasoning and Pepper. Dip chicken breast in nonfat milk and then into pretzel mixture. Place chicken into baking dish sprayed with an oil mister. Bake at 375 degrees F for 30-45 minutes or until chicken is cooked through.

FRESH FRIDAY

Asian “Noodle” Salad – Makes 2 servings

This recipe is packed with flavorful sauce, crisp vegetables and a sweet and tangy finish. Make ahead for a delectable Friday night meal that won’t derail your weight-loss efforts!

2 teelepels sesamolie
1 teaspoon Bragg® Liquid Aminos
1 teaspoon granulated Splenda® or sweetener of choice
1 teaspoon balsamic vinegar
1 teelepel rysasyn
½ teaspoon fresh ginger
¼ teaspoon Sriracha sauce
1 cup bean sprouts
¾ cup zucchini, cut into “noodles” on a mandolin or using a vegetable spiralizer
¾ cup English cucumber cut into “noodles” on a mandolin or using a vegetable spiralizer
½ cup green onions, chopped
½ cup green apple, peeled and cut into thin matchsticks on mandolin
2 tablespoons cilantro, minced

In small bowl, whisk together sesame oil, Bragg Liquid Aminos, sweetener, vinegars, ginger and Sriracha sauce. Set sesame dressing aside.

In a large bowl, combine bean sprouts, zucchini, cucumber, onions and apple. Drizzle mixture with sesame dressing and toss to coat. Add cilantro and toss again. If making ahead, wait until an hour before you are ready to consume to add dressing mixture.


Simple Recipes for Busy Weeknights

On busy weeknights we know you want easy-to-prepare, healthy recipes you can come home, cook and enjoy with your family. That’s why SlimGenics has come up with some quick-and-easy recipes for these hectic nights. No matter what your week has in store, you will always have time to prepare a delicious and healthy dinner.

Staying on track to weight-loss success is easy when you have the tools, recipes and information to keep you focused and prepared for whatever life throws at you. Enjoy this full, on-plan Monday-Friday menu!

MEATLESS MONDAY

Slow-Cooker Ratatouille – Makes 5 Servings

This recipe is great for busy nights because you can set it and forget it—until you get home, that is. Prepare in the morning and have a delicious and nutritious dinner awaiting you when you arrive home.

4 cups eggplant, cubed
4 cups zucchini, cubed
4 cups assorted cherry or grape tomatoes
1 cup red bell peppers, diced
4 knoffelhuisies, fyngekap
5 teaspoons olive oil
¼ cup apple cider vinegar
¼ cup fresh basil, chopped and divided
1 teaspoon Morton® Lite Salt, divided
½ teelepel vars gemaalde swartpeper, verdeel
4 green onions, chopped

In a large slow cooker combine and lightly toss all ingredients. Cook on low heat for 6-8 hours. Before serving add additional seasonings if necessary.

TACO TUESDAY

Super Quick Taco Salad – Makes 2 servings

Try this delicious and easy taco salad, perfect for any night of the week! You can also add the protein of your choice to this recipe.

2 packages Vegetarian Chili ‘N’ Beans Thermo-Snacks®
1 ½ koppies water
Oil sprayer
1 cup onion, chopped
1 tablespoon jalapeno pepper, finely minced (can substitute regular green pepper)
½ teaspoon garlic powder
3 cups iceberg or romaine lettuce, coarsely chopped
½ lime, juiced
5 black olives, chopped
2 corn tortillas
2 tablespoons fresh cilantro, minced

Combine Chili ‘N’ Beans Thermo-Snacks with water in a microwave-safe bowl. Microwave on high for two minutes and stir.

Place a small nonstick sauté pan over medium to high heat. Coat with oil sprayer and add onion and jalapeno pepper. Sprinkle with garlic powder. Cook without stirring for 1-2 minutes, or until onions and peppers are brown on bottom. Roer. Add partially cooked Chili ‘N’ Beans and reduce heat to a simmer. Cook for 5 minutes.

Place lettuce in a large bowl, add lime juice and toss to coat. Divide lettuce between two serving bowls. Grill, bake tortillas or char tortillas over open flame of a gas stove. Remove to cutting board and coarsely chop.

Top salad with equal portions Thermo-Snacks mixture, then add olives and tortillas. Finish by topping with minced cilantro and serve.

WEIGHT-CONTROL WEDNESDAY

Vegetable Quiche – Makes 2 servings

Nothing says comfort food like breakfast for dinner! Try this delicious quiche that can be made ahead to enjoy on a busy weeknight.

3 eggs, beaten
2-3 tablespoons water
1 teaspoon Morton® Lite Salt
Pinch freshly ground pepper
Pinch oregano
Pinch curry powder
2 ounces 1% or 2% cottage cheese
Oil sprayer
1½ cups vegetables of choice

Preheat oven to 375 degrees F

Add water to eggs. Beat in salt and pepper. Add oregano, curry powder and cottage cheese. In a non-stick skillet sprayed with an oil sprayer, sauté vegetables and add to mixture.

Pour in casserole dish or pie dish sprayed with oil sprayer and bake for 15 minutes or until a fork comes out clean.

THERMO-SNACKS® THURSDAY

Baked Pretzel Chicken – Makes 1 serving

This crispy and delicious take on chicken is perfect for busy weeknights. It’s also packed with additional protein from the Thermo-Snacks Pretzel crust, so eat up and enjoy! Recipe can be doubled for additional servings.

6 ounces chicken breast
1 pinch Mrs. Dash® Garlic and Herb seasoning
Pepper to taste
1 package Thermo-Snacks® Pretzel Twists (you may also use Cheddar Cheese Double Bites Thermo-Snacks® or Sour Cream and Onion Crunch O’s)
½ cup nonfat milk

Crush pretzels and mix with Mrs. Dash seasoning and Pepper. Dip chicken breast in nonfat milk and then into pretzel mixture. Place chicken into baking dish sprayed with an oil mister. Bake at 375 degrees F for 30-45 minutes or until chicken is cooked through.

FRESH FRIDAY

Asian “Noodle” Salad – Makes 2 servings

This recipe is packed with flavorful sauce, crisp vegetables and a sweet and tangy finish. Make ahead for a delectable Friday night meal that won’t derail your weight-loss efforts!

2 teelepels sesamolie
1 teaspoon Bragg® Liquid Aminos
1 teaspoon granulated Splenda® or sweetener of choice
1 teaspoon balsamic vinegar
1 teelepel rysasyn
½ teaspoon fresh ginger
¼ teaspoon Sriracha sauce
1 cup bean sprouts
¾ cup zucchini, cut into “noodles” on a mandolin or using a vegetable spiralizer
¾ cup English cucumber cut into “noodles” on a mandolin or using a vegetable spiralizer
½ cup green onions, chopped
½ cup green apple, peeled and cut into thin matchsticks on mandolin
2 tablespoons cilantro, minced

In small bowl, whisk together sesame oil, Bragg Liquid Aminos, sweetener, vinegars, ginger and Sriracha sauce. Set sesame dressing aside.

In a large bowl, combine bean sprouts, zucchini, cucumber, onions and apple. Drizzle mixture with sesame dressing and toss to coat. Add cilantro and toss again. If making ahead, wait until an hour before you are ready to consume to add dressing mixture.