Faka ama-Fry (ukuthosa okusheshayo epanini) enye yezindlela zokupheka ezinempilo kakhulu. Okokuqala, ukuhlanganiswa kwemifino, okusanhlamvu kanye nemikhiqizo yamaprotheni ephansi kakhulu kuhamba phambili kokudla okunomsoco kwesidlo. Okwesibili, njengoba zonke izithako zithosiwe kancane, lokhu kudinga amafutha amancane (futhi ukudla kuvela ukuthi akuyona i-caloric). Futhi, ekugcineni, ukudla okunjalo kuyoba mnandi kakhulu kangangokuba uzogcwala. Nakuba abantu abaningi banezitsha ezincane ezithosiwe ezihambisana ne-Asian cuisine, ungasebenzisa le nqubo nganoma yimiphi imikhiqizo. Lokhu kuboniswa ngezansi kanye nokupheka okulandelayo. Zisebenzise omunye wabo kulobubusuku, futhi uzokwesaba ukuthi indlela elula futhi ehlwabusayo i-dinner ejwayelekile ingaba kanjani!
Inkukhu ewayini imizuzu engu-26!
Khonza le dish hhayi ngeqanda pasta, kodwa nge quinoa noma wonke-okusanhlamvu okusanhlamvu, bese uthole ingxenye eyengeziwe fiber.
4 amasevisi
Ukulungiselela: imizuzu engu-20
Ukulungiselela: imizuzu engu-6
- 450 g inkukhu isifuba ngaphandle kwesikhumba namathambo
- 1 tbsp. l. i-garlic eqoshiwe
- 3 tbsp. l. iwayini elimhlophe (isibonelo, Chardonnay noma i-Pinot Grigio),
- isahluko 2 tsp. cornstarch
- 1/4 tsp. pepper omusha omusha
- isigamu inkomishi ephansi-usawoti inkukhu umhluzi
- 110 amagremu amaqanda amaqanda
- 2 tbsp. l. i-peanut noma amafutha yemifino
- 1/4 indebe (cishe 30 g) yebhethoni, uthathe ama-cubes 5-6 mm
- 1 inkomishi izaqathe, lisikiwe 5 mm obukhulu
- 1 amakhowe amakhowe, ahlanziwe ububanzi obuyi-5 mm
- 1 tbsp. l. amaqabunga ama-thyme amasha, kanye ne-thyme stem ephelele (ngokuzikhethela)
- 1/2 tsp. usawoti
- 1/2 indebe eqoshiwe anyanisi oluhlaza
Ukuze uthole i-pasta, thumba ibhodlela elikhulu lamanzi. Inkukhu yezinkukhu inqunywa zibe yizicucu ezincane, izama ukusika izintambo. Ebhodini eliphakathi, faka inkukhu, i-garlic, 1 tbsp. l. iwayini, isitashi kanye nepelepele. Faka futhi uvumele ukuma imizuzu eminingana. Esikhathini samapuphu encane hlanganisa umhluzi kanye newayini elisele. Uma amanzi eshisa epanini elikhulu, gcoba i-pasta kuwo futhi upheke amahora angu-7-10 kuze kube yilapho usulungile. Beka i-pan (ububanzi obungama-35 cm) noma ipanishi (ububanzi buka-30 cm) emlilweni. Thela i-tbsp engu-1. l. ibhotela, engeza inkukhu, uyibeke ku-i ungqimba. Pheka iminithi elingu-1, uvumela inyama ukuba iqhume kancane. Khona-ke gazinga ngokuqhubezela okuqhubekayo imizuzu engu-1, kuze kube yilapho i-fillet iba mnyama. Beka inkukhu esitsheni. Engeza wonke amafutha, ubhekeni, izaqathe, amakhowe kuya esikhwameni futhi, ngaso sonke isikhathi, uvuselela njalo, gazinga omunye umzuzu owodwa. Buyisela inkukhu epanini. Thela ingxube yomhluzi, uthele amaqabunga e-thyme, usawoti bese uqhubeka udoba imizuzu engu-1-2 kuze kube yilapho inkukhu ikulungele ngokuphelele. Engeza u-anyanisi oluhlaza bese upheka okwesibili. Pheka i-pasta emaqenjini amane, usakaze inkukhu nemifino phezulu bese ukhonza etafuleni, uhlobisa i-thyme ngeziqu uma uthanda. Enye yokukhonza (1 1/2 indebe inkukhu, 3/4 indebe pasta): 345 kcal, 10 g amafutha (okuyi-2 g - okugcwele), ama-10 g carbohydrate, i-33 g amaprotheni, i-3 g fiber, i-52 mg calcium, 3 mg wensimbi.
I-Vegetarian ethosiwe irayisi curry imizuzu engu-21!
Kulesi sidlo, kungcono ukusebenzisa ilayisi elibandayo, ngoba kushisa kungenza isidlo sakho sibe nesisu.
4 amasevisi
Ukulungiselela: imizuzu engu-17
Ukupheka: imizuzu emine
- 2 tsp. i-peanut noma amafutha yemifino, ngokwengxenye
- 1/2 inkomishi anyanisi oqoshiwe
- 1 tsp. i-ginger shredded
- 1 indebe yebhontshisi eluhlaza, uthathe izicucu mayelana no-2 cm
- 1/2 indebe izaqathe, uthathe ama-cubes angaba ngu-5-6 mm
- 1 tbsp. l. i-curry powder
- 3 izinkomishi eziphekwe irayisi
- 1 inkomishi yamachickpeas ekheniwe, wageza futhi omisiwe
- 1 inkomishi cherry utamatisi, uthathe ngesigamu
- 2 tbsp. l. i-sauce sauce enomunyu ophuziwe
- I-1/8 tsp. pepper omusha omusha
Faka i-pan yokuthoza enezansi (ububanzi obungama-35 cm) noma epanini (ububanzi buka-30 cm) emlilweni. Sabalalisa ezitsha 1 tbsp. l. ibhotela, engeza u-anyanisi ne-ginger oqoshiwe futhi, uphuthukise ngokuqhubekayo, gazinga imizuzwana engu-10 noma kuze kube yilapho i-ginger iqala ukuhogela. Bese useka ubhontshisi obuluhlaza ne-izaqathe epanini lokudoba bese uqhubeka uvuselela nge-spatula ekhulayo, gazinga cishe ngomzuzu owodwa - ngalesi sikhathi ubhontshisi kufanele athole umbala obala obala obala. Hlanganisa imifino ye-curry ngokucophelela uphinde upheke imizuzwana engama-5, kuze kube yilapho isiphuzo sinika ukunambitheka kwesici. Thela emafutheni asele, bese uthele irayisi bese ugoqa uhhafu ngomzuzu ngokugqugquzela okuqhubekayo. Njalo uxoke ilayisi nge-spatula ekhulayo, ukuze ungabambi ndawonye futhi uhlanganise kahle nemifino. Engeza ama-chickpeas, utamatisi we-cherry, u-sauce we-soy no-pepper futhi, okwamanje ugqugquzela, gazinga cishe umzuzu owodwa, kuze kube yilapho zonke izithako zifudumala kahle. Hlukanisa ingxube elungiselelwe ibe izindebe ezine bese ukhonza ngokushesha etafuleni. Enye yokukhonza (indebe ye-11/3): 335 kcal, ama-9 amagremu amafutha (okungu-2 g - agcwele), amagremu angu-57 we-carbohydrate, 8 g weprotheyini, 8 g we-fibre, i-66 mg ye-calcium, i-3 mg yensimbi, i-451 mg ye-sodium.
I-fajitos neyenyosi ne-pepper imizuzu engu-23!
Faka esikhundleni i-tortilla ngamaqabunga e-ulethisi futhi uzosindisa okungaphezu kuka-100 kcal ngokukhonza.
4 amasevisi
Ukulungiselela: imizuzu engu-18
Ukulungiselela: imizuzu emihlanu
- 340 g yenkomo yenkomo
- 1 i-pod enkulu ye-pepper ebomvu, uthathe u-6 mm obukhulu
- 1 tbsp. l. i-garlic eqoshiwe
- 1 tbsp. l. sherry omile
- 1/2 tsp. cornstarch
- 1/2 indebe elicwengekile anyanisi obomvu
- 1 tsp. i-sauce sauce enomunyu ophuziwe
- 1h. l. umhlabathi wesilwane
- 3/4 tsp. usawoti
- 1/4 tsp. pepper omusha omusha
- 1/3 indebe eqoshiwe i-cilantro eluhlaza
- 2 tsp. i-peanut noma amafutha yemifino
- Amaqabunga angu-12 e-boston ulethisi
- izingcezu zelime
Sika inyama ibe yizicucu ezingu-5 cm, bese umhlubo ngamunye - izingcezu ezingu-4. Faka epanini, faka ugarliki, i-sherry, isitashi, isobho soysi ne-pepper. Thela ngo-1 tsp. amafutha nokuxuba. Sishisa i-pan yokuthosa ngokushisa okukhulu. Thela ngo-1 tsp. engeza pepper elimnandi no-anyanisi futhi uvuselele, gubha udobe ngomzuzu owodwa. Hambisa imifino epulazini. Thela epanini 1 tsp. amafutha bese efakwa ku-1 ungqimba lwezingcezu zenkomo. Pheka ngomzuzu owodwa. Engeza i-chili bese uhlanganise imizuzwana engu-15. Buyisela i-anyanisi ne-sweet pepper ukuya esikhwameni, ngenkathi bese upheka, uvuselela, imizuzu engu-1-2. Faka ku-coriander. Shiya isaladi kumacwecwe amane, usakaze ingxube yenyama ngaphezulu. Fafaza ngejisi likalamula bese ugoqa. Enye yokukhonza (izingcezu 3/4 zokugcwalisa, amaqabunga ama-3 we-ulethisi): 238 kcal, 8 g we-carbohydrate, g of amaprotheni, 30 g we-fiber, 27 mg we-calcium.
Izindlela zokupheka ezinikeziwe zihle kakhulu. Njengoba uke wazi kahle indlela yokugeza gazinga, ungayisebenzisa ukudala izitsha zakho siqu. (Akungagcini kwenkomo, i-broccoli ne-ginger, ukuxuba ngesibindi nokuhlanganisa imikhiqizo ehlukene yemifino, imifino, amakhambi nezinongo). Amasu alandelayo alula azokufundisa lokhu ubuciko obuhle bokupheka.
- Sika zibe izingcezu ezilinganayo. Sika imifino ibe yizicucu zesayizi elilinganayo ukuze zifakwe ngokulinganayo. Futhi gcoba ithawula lephepha ukuze isitsha singabi "ukulala". Inyama noma i-tofu nayo ibuye ibe yizicucu ezincane.
- Lungisa phambili epanini lokuthosa kusengaphambili. Faka emlilweni: imizuzwana yamanzi amachiza amanzi kufanele aguquke. Bese ufafaze ngamafutha (i-peanut, imbewu yamagilebhisi, i-canola) bese ufaka ngokushesha "ama-flavour" (i-garlic, i-chili, anyanisi). Pheka kuze kuvele ukunambitheka.
- Beka imikhiqizo yenyama kuqala. Ungafisi kaningi ngaphezu kuka-350 amagremu enkomo noma 450 g yenkukhu, ama-shrimp. Uma kungenjalo, izinga lokushisa kwe-pan yokudoba liyokwehla, futhi inyama ngeke iboshwe. Beka izingcezu kolunye uhlaka futhi gazinga iminithi elingu-1. Fry kuze kube sekupheleni.
- Engeza imifino. Okokuqala ubeke lezo ezinomsoco (broccoli, izaqathe), bese uthanda ithenda (njengamabhontshisi aluhlaza nesipinashi). Uma sebekulungele cishe izingxenye ezintathu, buyela inyama ku-skillet futhi uqhubeke ushaka kuze kube yilapho usulungile.