Tsatirani Fry (mwamsanga mwachangu mu poto) ndi imodzi mwa njira zabwino kwambiri zophika. Choyamba, kuphatikiza masamba, tirigu ndi mapuloteni otsika kwambiri amachititsa kuti zakudya zikhale zofunika kwambiri. Chachiwiri, popeza zonsezi zowonongeka mopepuka, izi zimafuna mafuta pang'ono (ndipo chakudya chimakhala chosakhala caloric). Ndipo, potsiriza, zakudya zoterozo zidzakhala zonunkhira kwambiri kuti mudzakhala odzaza nazo. Ngakhale kuti anthu ambiri ali ndi zakudya zazing'ono zokazinga zomwe zimagwirizana ndi zakudya zaku Asia, mungagwiritse ntchito njirayi ndi zinthu zilizonse. Izi zikuwonetsedwa pansipa ndi maphikidwe otsatirawa. Gwiritsani ntchito umodzi wa iwo usiku uno, ndipo mudzadabwa kwambiri ndi momwe zosavuta komanso zokoma amadyera nthawi zonse.
Nkhuku mu vinyo kwa mphindi 26!
Sungani mbale iyi osati ndi pasitala, koma ndi quinoa kapena couscous-full-couscous, kenako mutenge gawo lina la fiber.
4 servings
Kukonzekera: Mphindi 20
Kukonzekera: Mphindi 6
- 450 g nkhuku yopanda khungu ndi mafupa
- 1 tbsp. l. chodulidwa adyo
- 3 tbsp. l. vinyo woyera (mwachitsanzo, Chardonnay kapena Pinot Grigio),
- gawolo 2 tsp. chimanga
- 1/4 tsp. tsabola watsopano wakuda
- theka chikho chapansi cha mchere wa mchere
- 110 magalamu a pasta ya dzira
- 2 tbsp. l. mafuta a mandimu kapena masamba
- Gawo 1/4 chikho (pafupifupi 30 g) wa nyama yankhumba, idulani makapu 5-6 mm
- 1 chikho kaloti, sliced 5 mm wakuda
- 1 chikho bowa, sliced 5 mm wakuda
- 1 tbsp. l. masamba a thyme atsopano, kuphatikizapo thyme tsinde lonse (mwakufuna)
- 1/2 tsp. mchere
- 1/2 chikho chapamwamba chodulidwa anyezi
Kwa pasitala, wiritsani madzi ambiri. Chicken fillet kudula muzidutswa ting'onoting'ono, kuyesera kudula nsonga. M'phika laling'anga, ikani nkhuku, adyo, 1 tbsp. l. vinyo, wowuma komanso tsabola. Onetsetsani ndipo mulole kuima kwa mphindi zingapo. Mu yaing'ono saucepan kusakaniza msuzi ndi otsala vinyo. Madzi ataphika mu supu yaikulu, yekani pasitala mumphika ndikuphika kwa mphindi 7-10 mpaka mutakonzeka. Ikani poto (m'mimba mwake masentimita 35) kapena supu (peresenti 30 cm) pamoto. Thirani 1 tbsp. l. mafuta, onjezani nkhuku, ndikuyiyika muzitsulo. Kuphika kwa mphindi imodzi, kulola nyama kuti iwume pang'ono. Kenaka mwachangu ndi kupitiriza mosalekeza kwa mphindi imodzi, mpaka chipinda chikhala brownish. Ikani nkhuku pa kudya. Onjezerani mafuta ena onse, nyama yankhumba, kaloti, bowa ku skillet ndipo, nthawi zonse, kuyambitsa zonse, mwachangu kwa mphindi imodzi. Bweretsani nkhuku ku poto. Thirani mu msuzi osakaniza, kutsanulira thyme masamba, mchere ndi kupitiriza mwachangu kwa mphindi 1-2 mpaka nkhuku ikonzeka kwathunthu. Onjezani anyezi wobiriwira ndikuphika kwachiwiri. Phikani pasitala pa mbale 4, yanizani nkhuku ndi masamba pamwamba pamwamba ndipo pangani patebulo, kukongoletsa thyme ndi zimbudzi ngati mukufuna. Pakati imodzi (1 1/2 chikho nkhuku, 3/4 chikho pasita): 345 kcal, 10 g mafuta (of 2 g - saturated), 10 g chakudya, 33 g mapuloteni, 3 g fiber, 52 mg calcium, 3 mg wa chitsulo.
Zomera zophika zamasamba zophika masamba kwa mphindi 21!
Mu mbale iyi, ndi bwino kugwiritsa ntchito mpunga wozizira, chifukwa kutentha kungapangitse mbale yanu kukhala yochuluka.
4 servings
Kukonzekera: Mphindi 17
Kuphika: Mphindi 4
- 2 tsp. Nkhumba kapena mafuta a masamba, pang'onopang'ono
- 1/2 chikho chodulidwa anyezi
- 1 tsp. ginger wonyezimira
- 1 chikho cha nyemba zobiriwira, kudula zidutswa pafupifupi 2 cm
- 1/2 chikho kaloti, dulani makapu pafupi 5-6 mm
- 1 tbsp. l. ufa wowonjezera
- 3 makapu ophika bulauni
- 1 chikho cha nkhuku zam'chitini, zatsuka ndi zouma
- 1 chikho cha chitumbuwa tomato, kudula pakati
- 2 tbsp. l. msuzi wa soya ndi mchere wochepa
- 1/8 tsp. tsabola watsopano wakuda
Ikani poto yowonongeka pansi (m'mimba mwake masentimita 35) kapena supu (madigiri 30 cm) pamoto. Gawani pa mbale 1 tbsp. l. mafuta, onjezerani anyezi ndi ginger wodulidwa ndipo, pitirizani kuyambitsa, mwachangu kwa masekondi khumi kapena mpaka ginger likuyamba kununkhiza. Kenaka nyemba nyemba ndi kaloti pa poto yowonongeka ndipo pitirizani kusakaniza ndi zophikira spatula, mwachangu kwa mphindi imodzi - panthawiyi nyemba ziyenera kupeza kuwala kobiriwira. Sungani masamba a curry ndikuphika kwa mphindi zisanu, mpaka nyengoyi ikhala ndi kukoma kwa khalidwe. Thirani mu otsala mafuta, ndiye kutsanulira mpunga ndi kusonkhezera mwachangu kwa miniti ndi mosalekeza oyambitsa. Pembedzani mpunga nthawi zonse ndi spori, kuti musamamatirane ndikusakaniza bwino ndi masamba. Onjezani nkhuku, tomato yamatchi, msuzi wa soya ndi tsabola ndipo, ndikulimbikitsani, mwachangu kwa mphindi imodzi, mpaka zonse zowonjezera zithetsedwa. Gawani zokonzedwa bwino mu makapu anayi ndikutumikira patebulo pomwepo. Chikho chimodzi (makilogalamu 11/3): 335 kcal, 9 magalamu a mafuta (of 2 g - saturated), 57 magalamu a chakudya, 8 g mapuloteni, 8 g wa fiber, 66 mg ya calcium, 3 mg wa chitsulo, 451 mg wa sodium.
Fajitos ndi ng'ombe ndi tsabola kwa mphindi 23!
Bwezerani tsamba la letesi ndi masamba omwe mumapulumutsira ndipo muzisunga 100 kcal pa kutumikira.
4 servings
Kukonzekera: Mphindi 18
Kukonzekera: Mphindi 5
- 340 g wa njuchi
- 1 pod yayikulu ya tsabola wofiira wofiira, kudula n'kupanga 6 mm wakuda
- 1 tbsp. l. chodulidwa adyo
- 1 tbsp. l. sherry youma
- 1/2 tsp. chimanga
- 1/2 chikho chochepetsedwa ndi anyezi wofiira
- 1 tsp. msuzi wa soya ndi mchere wochepa
- 1h. l. pansi chili
- 3/4 tsp. mchere
- 1/4 tsp. tsabola watsopano wakuda
- 1/3 chikho chodulidwa chobiriwira cilantro
- 2 tsp. mafuta a mandimu kapena masamba
- 12 masamba a letesi la boston
- magawo a laimu
Dulani nyama kuti ikhale yolemera masentimita asanu, ndipo kenako chidutswa chilichonse - zidutswa 4. Ikani mu saucepan, yikani adyo, sherry, wowuma, soy msuzi ndi tsabola. Thirani mu 1 tsp. mafuta ndi kusakaniza. Kutenthetsa mphika wozizira pamwamba pa kutentha kwakukulu. Thirani mu 1 tsp. onjezerani tsabola wokoma ndi anyezi ndikuyambitsa, kukoketsa mwachangu kwa mphindi imodzi. Sungani masamba ku mbale. Thirani mu poto 1 tsp. mafuta ndi kuika mu 1 wosanjikiza wa zidutswa za ng'ombe. Ikani kwa mphindi imodzi. Onjezani chili ndi kusakaniza kwa masekondi 15. Bweretsani anyezi ndi tsabola wokoma ku skillet, nyengo ndi kuphika, oyambitsa, kwa mphindi ziwiri. Muziganiza mu coriander. Siyani saladi pa mbale 4, ikani nyama yosakaniza pamwamba. Fukuta ndi madzi a mandimu ndi kukulunga. Mukutumikira limodzi (makapu 3/4 odzaza, masamba atatu a letesi): 238 kcal, 8 g wa chakudya, g wa mapuloteni, 30 g wa mchere, 27 mg ya calcium.
Zomwe amapereka maphikidwe ndi zabwino kwambiri. Poyamba mudaphunzira njira yotsuka mwachangu, mungagwiritse ntchito popanga mbale yanu. (Osagwiritsidwa ntchito kwa ng'ombe, broccoli ndi ginger, molimbika kusakaniza ndikuphatikiza mitundu yosiyanasiyana ya nyama, masamba, zitsamba ndi zonunkhira). Njira zotsatirazi zidzakuphunzitsani zojambula zosavuta.
- Dulani mu zidutswa zofanana. Dulani masamba mu magawo ofanana kukula kotero kuti iwo ali okazinga. Ndipo limbani pepala la pepala kuti mbale isakhale "kugona". Nyama kapena tofu zimadulidwanso mzidutswa ting'onoting'ono.
- Sakanizani poto kutsogolo pasadakhale. Valani moto: kwa masekondi angapo madzi akumwa madzi. Kenako perekani mafuta (mandimu, mbewu za mphesa, canola) ndipo nthawi yomweyo yikani "zokoma" (adyo, chili, anyezi). Kuphika mpaka kuoneka kokoma.
- Ikani choyamba chogulitsa nyama. Musathamangire msanga kuposa 350 magalamu a ng'ombe kapena 450 g nkhuku, shrimp. Apo ayi, kutentha kwa frying poto kudzataya, ndipo nyama sidzakhala yofiira. Ikani zigawozo mu umodzi umodzi ndi mwachangu kwa mphindi imodzi. Mwachangu mpaka pafupi.
- Onjezerani zamasamba. Choyamba, onetsetsani zomwe zili zovuta kwambiri (broccoli, kaloti), kenako mchere (monga nyemba zobiriwira ndi sipinachi). Pamene ali okonzeka pafupifupi theka la magawo atatu, bweretsani nyama ku skillet ndikupitirizabe mwachangu mpaka mutakonzeka.