Gcoba i-Fry (ukukhawuleza ngokukhawuleza epanini) yindlela ephilileyo yokupheka. Okokuqala, ukuhlanganiswa kwemifuno, okusanhlamvu kunye neemveliso zeeprotheyini ezincinci ezihamba phambili zihamba ngexabiso lesondlo sesitya. Okwesibini, ekubeni zonke izithako zifakwe ngokukhawuleza, oku kufuna i-oyile encinci (kunye nokutya kuvela ngaphandle kwe-caloric). Kwaye, ekugqibeleni, ukutya okunjalo kuya kuba mnandi kakhulu kangangokuba uya kuzaliswa. Nangona abaninzi abantu banesitya esifutshane esifakwe kunye ne-Asian cuisine, ungasebenzisa le ndlela kunye nayiphi na imikhiqizo. Oku kuboniswe ngezantsi kunye neendlela zokupheka ezilandelayo. Yisebenzise enye yabo ngobusuku buhlwanje, kwaye uya kutshwankqiswa indlela elula kunye nesidlo esinomhlwa wesidlo esiqhelekileyo esinokuba!
Inkukhu ewayini imizuzu engama-26!
Sisebenzela esi sidlo kungekhona nge-pasta yeqanda, kodwa nge-quinoa okanye isiqhamo esine-grain-couscous, uze ufumane inxalenye eyongezelelweyo yefiber.
4 servings
Ukulungiselela: imizuzu engama-20
Ukulungiselela: imizuzu engama-6
- I-450 g intsasa yenkukhu ngaphandle kwesikhumba namathambo
- 1 tbsp. l. igalikhi
- 3 tbsp. l. iwayini elimhlophe (umzekelo, uChardonnay okanye iPotot Grigio),
- 2 tsp. cornstarch
- 1/4 tsp. ipilisi emnyama
- isiqingatha sendebe encinci ye-inkukhu
- 110 igrama yepasta yeqanda
- 2 tbsp. l. ipeyinti okanye ivenkile
- i-1/4 indebe (malunga ne-30 g) yebhekoni, uthathe ama-cubes ama-5-6 mm
- 1 inkomishi izaqathe, zicinywe u-5 mm ubukhulu
- 1 inkomishi zamakhowa, zinciniwe u-5 mm ubukhulu
- 1 tbsp. l. amaqabunga ama-thyme amasha, kunye ne-thyme stem epheleleyo (ukhetho)
- 1/2 tsp. ityuwa
- I-1/2 indebe ecoliweyo i-anyanisi eluhlaza
I-pasta, ubilise ibumbi elikhulu lamanzi. I-fletlet ye-Chicken yinqumle ibe yizicucu ezincinci, uzama ukunciphisa i-fibers. Kwisibindi esisezantsi, faka inkukhu, igalikhi, 1 tbsp. l. iwayini, isitashi kunye nopele. Gxuma kwaye uvumele ukuma imizuzu emininzi. Kwisitampu encinci ukuxuba umhluzi kunye newayini eseleyo. Emva kokuba amanzi abilayo kwisikhwama esikhulu, gcwalisa i-pasta kuyo kwaye upheke imizuzu engama-7 ukuya ku-10 ukuya kulungele. Beka ipani (ububanzi be-35 cm) okanye i-saucepan (ububanzi buka-30 cm) emlilweni. Thela 1 tbsp. l. ibhotela, yongeza inkukhu, uyibeke kwinqanaba. Pheka umzuzu o-1, uvumele inyama ukuba iqhume umncinci. Emva koko bhokoza ngokuqhubela phambili ngomzuzu 1, de kube i-fillet iba mnyama. Faka inkukhu kwisitya. Yongeza enye ioli, i-bacon, izaqathe, amakhowe kwi-skillet kwaye, lonke ixesha, uvuselela rhoqo, ukhiphe omnye umzuzu. Buyisela inkukhu epanini. Thulula emxube wexu, uthele amaqabunga akho e-thyme, ityuwa uze uqhubeke ukhilela imizuzu engama-1-2 de inkukhu ikulungele ngokupheleleyo. Yongeza i-anyanisi eluhlaza uze upheke okwesibili. Ukupheka i-pasta kuma-4 macwecwe, usasaze inkukhu nemifuno ngaphezulu kwaye usebenze etafileni, ukuhlobisa i-thyme kunye neziqu ukuba ufuna. Kwinkonzo enye (1 1/2 indebe yenkukhu, 3/4 indebe ye-pasta): 345 kcal, i-10 g i-fat (ye-2 g - i-saturated), i-10 g i-carbohydrate, i-33 g iprotheni, i-3 g i-fibre, i-52 mg calcium, i-3 mg mg wensimbi.
Vegetarian fried curry rice imizuzu engama-21!
Kulesi sidlo, kukulungele ukusebenzisa irayisi ebandayo, kuba kushushu kunokukwenza isitya sakho sibe nesigqabi.
4 servings
Ukulungiselela: imizuzu eyi-17
Ukupheka: imizuzu emine
- 2 tsp. i-peanut okanye i-oyile yemifuno, inxenye
- 1/2 indebe eqoshiwe anyanisi
- 1 tsp. umlingo osiweyo
- 1 indebe yeembotyi eziluhlaza, uthathe izicucu malunga no-2 cm
- I-1/2 indebe izaqathe, uthathe ii cubes malunga ne-5-6 mm
- 1 tbsp. l. powder
- Iikomityi ezi-3 eziphekiweyo irayisi
- 1 indebe yamakhakhamba asemathinini, ahlambwe kwaye anziwe
- 1 inkomishi yamatamatisi othandekayo, uthathe isiqingatha
- 2 tbsp. l. i-soy sauce kunye nomnxeba othintekisiwe
- 1/8 tsp. ipilisi emnyama
Beka ipenki yokucoca ngezantsi phantsi (ububanzi obungama-35 cm) okanye ipuphu (ububanzi buka-30 cm) emlilweni. Ukuhambisa kwiitya 1 tbsp. l. ibhotela, yongeza i-anyanisi kunye ne-ginger ecosiweyo kwaye, ngokuqhubekayo uvuselela, gaza imizuzwana engama-10 okanye ude umlingo uqala ukuvumba. Emva koko faka iibhontshi ezihlaza kunye neekotro kwi-pan yokutshiza kwaye uqhubeke uchukumisa nge-spatula yecilori, ujuba malunga neyoku-1 ngomzuzu - ngeli xesha iimbotyi zifanele zifumane umbala obala obala. Ukufafaza ngokusemthethweni imifuno ye-curry nokupheka malunga nemizuzwana engama-5, de kube i-seasoning inike i-flavour. Phalaza kwioli, usithulule irayisi uze uqhube umfutho ngomzuzu kunye nokuvuselela okuqhubekayo. Uhlala uguqa irayisi kunye ne-spatula yokutya, ukwenzela ukuba ingahlangani kunye kwaye udibanise kakuhle nemifuno. Yongeza ii-chickpeas, utamatisi othandekayo, i-soy sauce kunye ne-pepper kwaye, eqhubeka uvuselela, gaza malunga ne-1 minithi, de kube zonke izithako zifudumele. Hlukanisa umxube olungiselelwe kwiikomityi ezine uze usebenze ngokukhawuleza etafileni. Inye yokukhonza (indebe ye-11/3): i-335 kcal, i-9 grams yeenqatha (i-2 g-saturated), iigrimu ezingama-57 ze-carbohydrate, i-8 g yeprotheni, i-8 g ye-fiber, i-66 mg ye-calcium, i-3 mg yensimbi, i-451 mg ye-sodium.
I-fajitos kunye nenyosi kunye nepepper iminyaka engama-23!
Yenza i-tortilla ngamacembe e-lettuce kwaye uza kugcina ngaphezu kwe-100 kcal ngokukhonza.
4 servings
Ukulungiselela: imizuzu eyi-18
Ukulungiselela: imizuzu emihlanu
- 340 g yenkomo yenkomo
- 1 enkulu ipod yephepha elibomvu elimnandi, uthathe amaqhekeza angama 6 mm
- 1 tbsp. l. igalikhi
- 1 tbsp. l. sherry eyomileyo
- 1/2 tsp. cornstarch
- I-1/2 indebe yancinciwe i-anyanisi ebomvu
- 1 tsp. i-soy sauce kunye nomnxeba othintekisiwe
- 1h. l. isilili yomhlaba
- 3/4 tsp. ityuwa
- 1/4 tsp. ipilisi emnyama
- I-1/3 indebe ye-cilantro eluhlaza
- 2 tsp. ipeyinti okanye ivenkile
- 12 amaqabunga e-lettuce e-boston
- iinqununu zomloka
Sika inyama ibe yimitha emihlanu ububanzi, kwaye umgca ngamnye - iziqhekeza ezine. Faka efokeni, yongeza igalikhi, i-sherry, isitashi, i-soy sauce kunye nepelepele. Phala kwi-1 tsp. ioli kunye nokuxuba. Ukushisa ipenya yokucoca ngokushisa okukhulu. Phala kwi-1 tsp. Yongeza i-pepper e-sweet and anyanisi kwaye ivuselele, gubungela u-fry ngomzuzu 1. Hambisa imifuno kwisitya. Phala kwi-pan 1 tsp. ioli uze ufake u-1 uhla lweenkomo zeenkomo. Pheka ngomzuzu 1. Yongeza isilili uze udibanise imizuzwana eyi-15. Buyisela i-anyanisi ne-sweet pepper kwi-skillet, i-season kwaye upheke, uvuselele, u-1-2 imizuzu. Gcina kwi-coriander. Shiya isaladi kumacwecwe amane, usasaze umxube wenyama ngaphezulu. Nciphisa ijaji ye-lime uze ugobe. Kwinkonzo enye (ii-3/4 izindebe zokuzalisa, amaqabunga amathathu e-lettuce): 238 kcal, 8 g ye-carbohydrate, i-protein, i-30 g ye-fiber, i-27 mg ye-calcium.
Iindlela zokupheka ezinikezelweyo zintle kakhulu. Emva kokuba uye wazi kakuhle indlela yokuhlamba i-fry, ungayisebenzisa ukuze wenze izitya zakho. (Akunakuphela kwenkomo, i-broccoli kunye ne-ginger, ukuxuba ngesibindi kunye nokudibanisa iimveliso zenyama, imifuno, imifuno kunye neziqholo). Amasu alandelayo alula aya kukufundisa lo buchule lobugcisa bokutya.
- Sika kwiinqununu ezilinganayo. Yinqumle imifuno kwiingcezu zobukhulu obulinganayo ukuze zifakwe ngokucokisekileyo. Uze ucwine ithawulini yephepha ukuze isitya singabi "silele". Inyama okanye i-tofu nayo inqunyulwe zibe ziincinane.
- Ukucwilisa ipeni yokupanda kwangaphambili. Beka emlilweni: ngokuba imizuzwana yamathambane amanzi kufuneka aphephe. Emva koko ufefe ioli (i-peanut, imbewu yamagilebhisi, i-canola) kwaye ngokukhawuleza ungeze "i-flavour" (igallic, chili, anyanisi). Pheka uze ukhangeleke.
- Beka iimveliso zenyama kuqala. Musa ukukhawuleza ngaphezu kwe-350 grams yenkomo okanye 450 g yenkukhu, i-shrimp. Ngaphandle koko, ukushisa kwendawo yokupasa kuyakunciphisa, kwaye inyama ayiyi kubomvu. Beka iziqwenga kwelinye liseko kunye nefry ngomzuzu 1. Fry de ulungele.
- Yongeza imifuno. Okokuqala ubeke ezo zixhasi (i-broccoli, iinqholi), ngoko ke ithenda ngaphezulu (njengobhontshisi obuhlaza kunye nesipinashi). Xa bekulungele malunga neekota ezintathu, buyisela inyama kwi-skillet uze uqhubeke ushaka kuze kube sekulungele.