膳食图书馆 - 周日膳食准备

糖类

Jalapeno Cheddar Cornbread Waffle

原料

面粉

糖

切达干酪

盐

发酵粉

牛奶

黄油

蛋

墨西哥辣椒

水

Corn Flour

蔬菜

Cheesy Fried Egg

原料

蛋

切达干酪

Three Cheese Mornay And Blueberry Yogurt

Three Cheese Mornay sauce is rich and creamy, with a smooth blend of nutty Gruyère, sharp Parmesan, and buttery béchamel. It’s indulgent, savory, and perfectly cheesy, with a velvety texture.

原料

黄油

面粉

牛奶

柠檬汁

大蒜粉

红糖

蓝莓

橙汁

辣椒粉

辣椒

Three Blend Cheese

限制：

奶制品

麸质

免责声明：

此酱料单独供应，不包含在餐食的常量营养素计算或饮食限制中。食用此酱料时请考虑您的个人饮食需求。

味道

Cheddar and jalapeño cornbread waffles with smoky pulled pork, Andouille sausage, and veggies, topped with a cheesy sunny-side-up egg. The three-cheese Mornay sauce adds richness, while yogurt provides a tangy contrast—savory, creamy, and indulgent.

限制

奶制品

麸质

猪肉

红肉

Meal 的视频

早餐

Almond and Cranberry Pancakes

Almond and Cranberry Pancakes, Classic Herb Scramble, and Mushroom and Sausage Skillet, garnished with roasted almond and cranberry compote.

辣味

628 Kcal

42% of daily calories

628 Kcal

三十五脂肪

39 Carbs

39蛋白质

蛋白质：

火鸡早餐煎饼

原料

葡萄番茄

蘑菇

育空土豆

菠菜

洋葱

香菜

土耳其香肠

糖类

Almond Cranberry Pancakes

原料

面粉

红糖

糖

盐

发酵粉

牛奶

黄油

蛋

肉桂

橙汁

蔓越莓

水

杏仁

蔬菜

香草炒饭

原料

细香葱

香菜

液体鸡蛋

百里香

味道

Fluffy almond and cranberry pancakes with sweet-tart compote, paired with savory herb scramble and a rich mushroom and sausage skillet. A comforting blend of sweet, savory, and nutty flavors.

限制

奶制品

麸质

坚果

家禽

Meal 的视频

早餐

Espresso Brownies

Espresso brownies, cheddar & chive hash brown pancake, boiled egg, andouille & mushroom skillet, garnished with a sliced boiled egg.

辣味

612 Kcal

38% of daily calories

612 Kcal

37 Fat

35碳水化合物

35蛋白质

蛋白质：

Andouille Breakfast Skillet

原料

Andouille Sausage

红甜椒

青椒

葡萄番茄

蘑菇

洋葱

糖类

Espresso Brownie

原料

面粉

可可粉

糖

切达干酪

盐

发酵粉

黄油

蛋

香草精

洋葱

巧克力蛋白粉

细香葱

薯饼

意大利香草

Granulated Garlic

Espresso Powder

蔬菜

煮鸡蛋

原料

蛋

味道

Rich espresso brownies with bittersweet coffee flavor, paired with a savory cheddar and chive hash brown pancake. The smoky andouille and mushroom skillet adds depth, while a sliced boiled egg offers a creamy finish.

限制

奶制品

麸质

猪肉

红肉

Meal 的视频

早餐

Southwestern Layered Breakfast Casserole

Southwestern Layered Breakfast Casserole with tortillas, refried beans, cheesy scramble, ranchero sauce, and a chorizo skillet, topped with melted cheddar cheese, served with queso sauce on the side.

辣味

729 Kcal

54% of daily calories

729 Kcal

43 Fat

39 Carbs

46 Protein

蛋白质：

Southwestern Casserole

原料

西班牙辣香肠

液体鸡蛋

切达干酪

糖类

Southwestern Casserole

原料

黑豆

盐

蒜

香菜

青柠汁

黑胡椒

红洋葱

辣椒

品豆

番茄

番茄酱

Tortilla

色拉油

干牛至

墨西哥Chipotle干辣椒

鸡肉底料

蔬菜

Southwestern Casserole

原料

红甜椒

墨西哥胡椒

葡萄番茄

细香葱

玉米

葱

Queso Sauce

Queso sauce is a creamy, mild cheese sauce with a rich, savory flavor and a hint of spice.

原料

黄油

面粉

牛奶

Granulated Garlic

辣椒粉

辣椒

Mexican Blend Cheese

限制：

奶制品

麸质

免责声明：

此酱料单独供应，不包含在餐食的常量营养素计算或饮食限制中。食用此酱料时请考虑您的个人饮食需求。

味道

A hearty Southwestern casserole with tortillas, refried beans, cheesy scramble, ranchero sauce, and smoky chorizo, topped with melted cheddar cheese and served with creamy queso sauce on the side. Rich, savory, and indulgent.

限制

奶制品

麸质

猪肉

红肉

Meal 的视频

早餐

Raspberry peanut Butter French Toast

Raspberry peanut butter French toast, chipotle black bean cheddar scramble, and sausage & potato skillet, served with raspberry and peanut butter garnishes.

辣味

641 Kcal

44% of daily calories

641 Kcal

三十八脂肪

35碳水化合物

39蛋白质

蛋白质：

香肠早餐煎锅

原料

西班牙辣香肠

红甜椒

青椒

葡萄番茄

玉米

黑豆

育空土豆

糖类

Raspberry Peanut Butter French Toast

原料

红糖

牛奶

蛋

香草精

肉桂

橙汁

Peanut Butter

Brioche Loaves

覆盆子

蔬菜

Chipotle Scramble

原料

黑豆

切达干酪

液体鸡蛋

Ancho Powder

味道

This meal features sweet raspberry peanut butter French toast, smoky chipotle black bean cheddar scramble, and a savory sausage and potato skillet. Topped with raspberry and peanut butter garnishes, it’s a delicious mix of sweet, spicy, and savory flavors.

限制

奶制品

麸质

坚果

猪肉

红肉

Meal 的视频

午餐

Orange Chicken

Orange chicken made with tender chicken thigh slices, paired with green onion jasmine rice and broccolini, served with a sesame soy glaze and orange glaze, and garnished with white sesame seeds.

辣味

481 Kcal

每日热量的30%

481 Kcal

22脂肪

32 Carbs

40 Protein

蛋白质：

Orange Chicken Thigh

原料

鸡大腿

橙汁

酱油

Sweet Chili Sauce

白芝麻籽

Spicy Citrus Rub

Sambal

Togarashi

糖类

Green Onion Rice

原料

茉莉香米

葱

蔬菜

西兰花

原料

西兰花

Ginger Sesame Soy

Ginger Sesame Soy sauce adds a zesty, aromatic kick with a hint of spice from the ginger, complemented by the savory umami of soy and a nutty richness from sesame. It deepens the flavor profile, enhancing the dish with a warm, slightly tangy depth that pairs perfectly with the chicken and rice.

原料

酱油

蒜

Sesame Oil

姜

玉米淀粉

橙汁

限制：

麸质

大豆

免责声明：

此酱料单独供应，不包含在餐食的常量营养素计算或饮食限制中。食用此酱料时请考虑您的个人饮食需求。

味道

Tender chicken with sweet orange and savory sesame soy glazes, served with fragrant green onion rice, crisp broccolini, and a sprinkle of sesame seeds—balanced, flavorful, and satisfying.

限制

麸质

大豆

家禽

种子

Meal 的视频

午餐

Grilled Chicken Breast

Juicy Grilled Chicken breast served with creamy garlic mashed potatoes, tender green beans, blistered tomatoes, and sweet carrots, topped with a rich sun-dried tomato cream sauce.

辣味

564 Kcal

35% of daily calories

564 Kcal

二十八脂肪

25 Carbs

53 Protein

蛋白质：

Grilled Chicken Breast

原料

盐

黑胡椒

鸡胸肉

糖类

蒜蓉土豆泥

原料

育空土豆

奶油干酪

牛奶

黄油

蒜

香菜

伍斯特郡

鸡汤

帕尔马干酪

Sun Dried Tomato

蔬菜

Butter Beef Vegetables

原料

胡萝卜

葡萄番茄

绿豆

味道

Juicy grilled chicken with creamy garlic mashed potatoes, tender green beans, sweet carrots, and blistered tomatoes, all topped with a rich sun-dried tomato cream sauce—savory, creamy, and slightly sweet.

限制

奶制品

家禽

Meal 的视频

午餐

Chimichurri Salmon

Chimichurri salmon served with lemon herb rice, tender asparagus, and blistered tomatoes, complemented by a vibrant Chimichurri glaze and garnished with a fresh lemon wedge.

辣味

374 Kcal

27% of daily calories

374 Kcal

10 Fat

22 Carbs

48 Protein

蛋白质：

Chimichurri Salmon

原料

三文鱼

蒜

墨西哥辣椒

香菜

盐

黑胡椒

干牛至

香菜

罗勒

柠檬汁

青柠汁

红酒醋

色拉油

糖类

Lemon Herb Rice

原料

白米饭

盐

洋葱

香菜

黑胡椒

鸡汤

色拉油

Lemon Zest

蔬菜

Asparagus and Tomato

原料

芦笋

葡萄番茄

柠檬角

味道

Chimichurri salmon with a tangy herb glaze, served with lemon herb rice, tender asparagus, and sweet blistered tomatoes, finished with a fresh lemon wedge—vibrant, herby, and citrusy.

限制

海鲜

Meal 的视频

午餐

Turkey Alfredo Casserole

Ground turkey casserole with creamy Alfredo sauce, peas, mushrooms, broccoli, carrots, celery, and green beans, layered with mashed potatoes and seasoned with garlic powder and thyme, served with a spinach pesto sauce.

辣味

458 Kcal

每日卡路里的28%

458 Kcal

27 Fat

21 Carbs

32蛋白质

蛋白质：

Turkey Alfredo Casserole

原料

火鸡碎肉

牛奶

奶油干酪

蒜

浓奶油

大蒜粉

洋葱

帕尔马干酪

意大利调味料

糖类

Turkey Alfredo Casserole

原料

育空土豆

牛奶

黄油

蒜

蔬菜

Turkey Alfredo Casserole

原料

胡萝卜

青豆

蒜

蘑菇

绿豆

洋葱

西兰花

芹菜

百里香

菠菜香蒜酱

The spinach pesto sauce adds a fresh, herby, and garlicky flavor, with a nutty finish that brightens the richness of the casserole.

原料

蒜

柠檬汁

香菜

葱

色拉油

罗勒

磨碎的帕尔马干酪

嫩菠菜

核桃

干牛至

限制：

奶制品

坚果

免责声明：

此酱料单独供应，不包含在餐食的常量营养素计算或饮食限制中。食用此酱料时请考虑您的个人饮食需求。

味道

This casserole features savory ground turkey in creamy Alfredo sauce, with a mix of veggies like peas, mushrooms, and broccoli. Garlic and thyme season the dish, while mashed potatoes add smoothness, and spinach pesto brings a fresh, herbal kick. Rich, savory, and comforting.

限制

奶制品

麸质

坚果

家禽

Meal 的视频

午餐

Shrimp & Grits

Classic shrimp and grits featuring plump shrimp and andouille sausage in a rich shrimp gravy, served over creamy cheddar grits with chimichurri, carrot sticks, green beans, and yellow squash, garnished with a fresh lemon wedge.

辣味

513 Kcal

35% of daily calories

513 Kcal

二十八脂肪

31 Carbs

34 Protein

蛋白质：

Shrimp and Andouille Sausage

原料

Andouille Sausage

虾

蒜

青椒

番茄酱

火烤番茄

洋葱

Cajun Spice

鸡汤

芹菜

Roux

糖类

Cheddar Grits

原料

切达干酪

黄油

鸡汤

Grits

蔬菜

原料

胡萝卜

绿豆

柠檬角

黄南瓜

奇米丘里

味道

This shrimp and grits dish features plump shrimp and spicy andouille sausage in a rich shrimp gravy, served over creamy cheddar grits. Fresh chimichurri adds a tangy kick, while crisp veggies and a lemon wedge brighten the flavors for a savory, balanced meal.

限制

奶制品

贝类

海鲜

Meal 的视频

晚餐

Thai Curry Turkey Meatball

Ground turkey meatball, Thai curry sauce, onions, and peppers, served with sweet chili-glazed bok choy and lemongrass coconut rice, accompanied by a side of green curry sauce and garnished with fresh cilantro.

辣味

399 Kcal

26% of daily calories

399 Kcal

十八脂肪

20 Carbs

39蛋白质

蛋白质：

Meatball Green Curry

原料

火鸡碎肉

液体鸡蛋

盐

黑胡椒

White Sugar

葱

Green Curry Paste

糖类

椰子白米饭

原料

白米饭

盐

洋葱

黑胡椒

鸡汤

椰奶

椰子油

蔬菜

Sweet Chili Bok Choy

原料

Bok Choy

香菜

Sweet Chili Sauce

Citrus Green Curry Sauce

The citrus green curry sauce adds a zesty, tangy kick with vibrant citrus notes, balanced by the creamy richness of green curry. Its bold, aromatic flavors bring a fresh, slightly spicy contrast to the dish, enhancing the savory elements with a burst of brightness.

原料

香菜

蒜

青柠汁

洋葱

柠檬汁

墨西哥辣椒

糖

罗勒

青椒

鸡汤

Green Curry Paste

椰奶

咖喱粉

免责声明：

此酱料单独供应，不包含在餐食的常量营养素计算或饮食限制中。食用此酱料时请考虑您的个人饮食需求。

味道

This dish features savory ground turkey meatballs in a rich, aromatic Thai curry sauce with hints of spice and warmth from onions and peppers. The sweet chili-glazed bok choy adds a touch of sweetness and crunch, while the lemongrass coconut rice provides a fragrant, creamy base with subtle citrus notes. The green curry sauce offers a bold, creamy kick on the side, and fresh cilantro adds a burst of freshness to balance the dish’s rich, savory, and mildly spicy flavors.

限制

家禽

Meal 的视频

晚餐

Rosemary Pomegranate Turkey Breast

Turkey breast, braised to perfection, paired with tender green beans and roasted yams, served with rosemary pomegranate sauce on the side for a rich, flavorful finish.

辣味

279 Kcal

每日热量的20%

279 Kcal

3.脂肪

25 Carbs

39蛋白质

蛋白质：

火鸡胸肉

原料

洋葱

鸡汤

芹菜

胡萝卜

百里香

月桂叶

火鸡胸肉

糖类

烤山药

原料

山药土豆

蔬菜

Green Bean

原料

绿豆

Pomegranate Rosemary

Pomegranate Rosemary sauce is a sweet-tart blend of pomegranate and fragrant rosemary, offering a vibrant, savory flavor with a hint of sweetness.

原料

Pomegranate Juice

Rosemary

免责声明：

此酱料单独供应，不包含在餐食的常量营养素计算或饮食限制中。食用此酱料时请考虑您的个人饮食需求。

味道

This dish features tender, shredded turkey breast with a rich, braised flavor, complemented by the freshness of tender green beans and the natural sweetness of roasted yams. The rosemary pomegranate sauce adds a fragrant, slightly tart depth with herby, savory notes, enhancing the dish with a rich, flavorful finish. A perfect balance of savory, sweet, and aromatic flavors.

限制

家禽

Meal 的视频

晚餐

Ethiopian Spicy Beef Stew

Key Wat (Ethiopian Spicy Beef Stew) made with tender beef chuck, served with pickled carrots, onions, and peppers, alongside gomen and timatim. Accompanied by mashed yams and braised in a flavorful berbere marinade

辣味

516 Kcal

32% of daily calories

516 Kcal

26 Fat

34 Carbs

37蛋白质

蛋白质：

Ethiopian Spicy Beef

原料

牛肩肉

盐

黑胡椒

孜然

香菜

辣椒

姜

Cardamom

肉豆蔻

所有香料

肉桂

姜黄

胡芦巴

Dried Chiles

糖类

山药泥

原料

山药土豆

蔬菜

Pickled Carrot, Gomen and Eggplant Stew

原料

胡萝卜

羽衣甘蓝

墨西哥辣椒

香菜

柠檬汁

青柠汁

番茄

茄子

味道

This Key Wat features tender beef chuck braised in a rich, spicy berbere marinade, offering deep, warm flavors with a bold kick of heat. The pickled carrots, onions, and peppers add tangy, zesty contrast, while the gomen (collard greens) provides an earthy, savory balance. Timatim (tomato salad) offers a refreshing, light bite to cut through the richness, and the mashed yams add a sweet, creamy complement to the spices. A complex and flavorful dish with layers of heat, tang, and earthiness.

限制

红肉

Meal 的视频

晚餐

Lemon Pepper Tilapia

Lemon Pepper Tilapia served with a Mediterranean farro skillet featuring blistered pepper, artichoke, olives, zucchini, spinach, eggplant, and butternut squash, complemented with a creamy dill sauce on the side.

辣味

293 Kcal

每日热量的20%

293 Kcal

4.脂肪

28 Carbs

36 Protein

原料

罗非鱼

原料

法罗

原料

青椒

嫩菠菜

西葫芦

葡萄番茄

南瓜

茄子

黑橄榄色

Dill Crema

The dill crema sauce is creamy and tangy, with a fresh, herbal punch from the dill that adds brightness and a cool contrast to the dish. Its smooth texture and subtle acidity enhance the flavors of the tilapia and vegetables, while the creaminess helps balance the dish's savory and slightly smoky elements.

原料

洋葱粉

柠檬汁

Sour Cream

Dill

大蒜粉

酸奶

限制：

奶制品

免责声明：

此酱料单独供应，不包含在餐食的常量营养素计算或饮食限制中。食用此酱料时请考虑您的个人饮食需求。

味道

This Lemon Pepper Tilapia is light and flaky, with a zesty, citrusy kick from the lemon and a savory depth from the pepper. The Mediterranean farro skillet brings a hearty, nutty base, with the blistered peppers, artichokes, olives, zucchini, and eggplant adding smoky, savory, and slightly tangy flavors. The sweet butternut squash adds a mild sweetness, while fresh spinach rounds out the dish with a slight earthiness. The creamy dill sauce provides a refreshing, herbaceous finish that complements the bold Mediterranean flavors.

限制

麸质

海鲜

Meal 的视频

晚餐

Southwest Adobo Pork Bowl

Southwest Adobo Pork Bowl featuring tender pork shoulder, served with blistered tomatoes, succotash, and Mexican rice, topped with fresh pico de gallo and braised in a flavorful Southwest adobo marinade.

辣味

484 Kcal

每日热量的30%

484 Kcal

25 Fat

27碳水化合物

37蛋白质

蛋白质：

Southwest Adobo Pork

原料

肘

蒜

墨西哥Chipotle干辣椒

番茄酱

孜然

香菜

Achiote Paste

洋葱

瓜希略

鸡汤

阿尔博尔

阿斗波香料

糖类

Mexican Rice

原料

白米饭

洋葱

孜然

鸡汤

色拉油

Tomato Sauce

蔬菜

Blistered Tomato and Succotash

原料

Lima Beans

红洋葱

青椒

红甜椒

西葫芦

葡萄番茄

玉米

黄南瓜

Pico De Gallo

Pico de Gallo is a fresh, zesty salsa made with diced tomatoes, onions, cilantro, jalapeños, and a squeeze of lime. It adds a burst of brightness, with a perfect balance of tangy, slightly spicy, and herbal flavors that enhance the richness of the dish, providing a refreshing contrast to the smoky pork and savory components.

原料

香菜

青柠汁

柠檬汁

墨西哥辣椒

色拉油

红洋葱

番茄

免责声明：

此酱料单独供应，不包含在餐食的常量营养素计算或饮食限制中。食用此酱料时请考虑您的个人饮食需求。

味道

This Southwest Adobo Pork Bowl features tender, juicy pork shoulder braised in a rich, smoky adobo marinade, with deep, spicy flavors and a hint of tang. The blistered tomatoes add a burst of sweetness, while the succotash provides a fresh, slightly crunchy contrast. The Mexican rice offers a savory, comforting base, and the fresh pico de gallo brings a zesty, refreshing kick that balances the richness of the pork. A bold and well-rounded dish with layers of spice, sweetness, and freshness.

限制

猪肉

红肉