Ngemuva kosuku olude, okulangazelela kakhulu into emnandi, elula, futhi elungile ngemizuzu, ngaphandle kokudela ukunambitheka okunempilo noma ukunambitheka okududuzayo. Ngokuhlela okuhle kanye ne-pantry egcweleKungenzeka ube nesidlo sakusihlwa esimnandi ngaphandle kokuchitha amahora amaningi ekhishini, usebenzisa izinqamuleli ezinengqondo namasu asheshayo angadeli ikhwalithi.
Kulo mhlahlandlela siqoqa imibono ehlukahlukene futhi ewusizo kakhulu: kusuka ekuphekeni okuphelele nge izithako kanye nokulungiselela okuningiliziwe, ukuveza iziphakamiso ngezikhathi ezilinganisiwe, kanye namathiphu okukhetha lokho okukufanele kakhulu kusihlwa. Uzothola inyama, inhlanzi, okusanhlamvu, amaqanda, amasaladi kanye nezinketho zemifino, yonke into yakhelwe ngendlela yokuthi ukudla kahle kube lula njengokuvula ifriji nokuqalisa.
Izindlela zokupheka ezilula nezinempilo sezilungile emizuzwini embalwa nje
Inyama yenkomo nge-citrus sauce
Indlela esheshayo nehlwabusayo yokwenza inyama ibe namanzi ukuyifaka emanzini amakhambi amasha. I-Citrus iyathambisa, ifake amakha futhi ikhulise ukunambitheka yesiketi senyama yenkomo ngendaba yamaminithi.
Izithako
- I-orange zest ingxenye yesipuni kanye ne-1/XNUMX indebe yejusi yayo
- Lime zest 1 isipuni kanye 2 wezipuni wejusi
- 2 wezipuni uwoyela we-olive
- Isipuni sesipuni imbewu yekhumini
- Ama-clove amabili egalikhi, egayiwe kahle
- Cishe isigamu sekhilogremu Isiketi se-veal
- Usawoti kanye nopelepele ukunambitha
Ukugcizelela
- Hlanganisa izithelo ezisawolintshi, amafutha, i-cumin nesweliDlulisela esikhwameni esivalekayo, engeza inyama yenkomo, bese uyiyeka ihambe esiqandisini imizuzu engama-30 kuya emahoreni ama-2.
- Shisisa i-grill noma i-skillet phezu kokushisa okuphakathi nendawo. Susa inyama ku-marinade, omile, usawoti kanye nopelepele.
- Pheka umbozwe imizuzu emi-4 ohlangothini lokuqala; Vula bese upheka imizuzu emi-3 kuya kwemi-5 ngaphezulu ngokobukhulu bephoyinti eliphakathi.
- Phumula imizuzu eyi-10, sika kancane futhi uphake, uma uthanda, nge imifino eyosiwe.
Isitsha se-Air Fryer Taco
Isidlo sakusihlwa esiphelele esinamaphrotheni, irayisi, nemifino ecishe izilungiselele yona esitokisini somoya. I-cod edayiwe inamanzi futhi inongwe futhi iqedile nge-sauce ye-chipotle enokhilimu.
Izithako
- 500 g we-cod ngaphakathi idatha
- 1 isipuni se-EVOO kanye nezipuni ezi-2 ze-taco seasoning
- Iyogathi yamaGreki enamafutha aphansi 1 inkomishi yesine kanye imayonnaise 3 wezipuni
- 1 isipuni se-lime juice kanye 1 ithisipuni chipotle sauce
- Amaqabunga esaladi, u-anyanisi wasentwasahlobo osikiwe kanye cilantro
- 3 izinkomishi ze irayisi elinsundu Kuphekwe
- Ama-lime wedges azosetshenziswa
Ukugcizelela
- Preheat i-fryer ukuya kuma-degree angu-200. Hlanganisa i-cod namafutha kanye nengxenye yesipuni yesinongo.
- Pheka endishini imizuzu engu-6 kuya kwengu-7, kuze kube nsundu osagolide.
- Ukuze wenze isoso, hlanganisa i-yoghurt, imayonnaise, i-lime juice, i-chipotle, amanzi amancane kanye nezinye izinongo.
- Hlanganisa isitsha nge irayisi, inhlanzi kanye nesaladi; phezulu nge-sauce kanye ne-lime.
Inkukhu ene-couscous nezinongo zaseMoroccan
Ipani, izinongo, kanye ne-couscous ukuze umunce amajusi enyoni. I-Ras el hanout inikeza iphunga elifudumele futhi ikhasi likalamula eligciniwe liqeda konke.
Izithako
- 4 amabele enkukhu angenamathambo, angenasikhumba
- 3 wezipuni EVOO kanye 1 isipuni se-ras el hanout
- Usawoti, pepper, 2 clove garlic kanye ikhasi lemon eligcinwe
- 2 wezipuni of utamatisi unama kanye 1 isipuni sesipuni se-paprika ebhemayo
- 1 inkomishi ye-couscous kanye umhluzi wenkukhu
- I-cilantro eqoshiwe ukuze iqede
Ukugcizelela
- Hlanganisa inkukhu ne-EVOO, ras el hanout, usawoti kanye nopelepele. I-Brown imizuzu engu-7 kuya kwengu-8 ngakolunye uhlangothi kanye nemizuzu emi-2 kuya kwemi-3 ngakolunye; susa.
- Epanini elifanayo, gaya i-garlic kanye nekhasi lemon, engeza unamathisele utamatisi kanye ne-paprika iminithi elingu-1.
- Ihlanganisa i- umzala nomhluzi futhi ulethe emathumba. Beka inkukhu phezulu namajusi ayo, ikhava, bese upheka imizuzu engu-14 kuya kwengu-15.
- Khonza nge cilantro ngenhla.
Ubhatata ogcwaliswe ngamachickpeas acwebile
Isitsha esiphelele somsuka wesitshalo esinokwakheka nokuthinta okune-acidic. Ubhatata uyathanjiswa kuhhavini ye-microwave bese uqedwa kuhhavini., kuyilapho amatshwele osiwe nezinongo.
Izithako
- 4 ubhatata ophakathi, I-EVOO nosawoti
- 1 ithini likaphizi, omisiwe
- Upelepele, u-anyanisi kanye ne-garlic powder, upelepele
- 1 isipuni se-zest kanye ijusi kalamula
- Upelepele obomvu noma ophuzi, isipinashi somntwana kanye uviniga wewayini
- 2 wezipuni ze tahini
Ukugcizelela
- Chop ubhatata kanye microwave 6 imizuzu Wajikise phakathi; xubha ngamafutha, usawoti, bese ubhaka kuma-degree angu-200 imizuzu engu-18 kuya kwangu-20.
- Gcoba ama-chickpeas nge amafutha nezinongo Imizuzu engu-20-25 kuze kube crispy; engeza i-lemon zest.
- Njenge Upelepele ngamafutha, usawoti kanye nopelepele imizuzu engu-25; engeza isipinashi noviniga imizuzwana engama-30 kuya kwengama-60 ubude.
- Shaya i- tahini ngejusi kalamula, usawoti, pepper namanzi kuze kube ukuthungwa oyifunayo.
- Vula ubhatata, ugcwalise upelepele futhi amantshontsho ka-crispy kanye nesoso nge-tahini.
Inkukhu ene-zaatar sauce ne-feta cream
Ithreyi lokubhaka kanye nezingubo zobisi eziqabulayo. Inhlanganisela ye-zaatar inikeza amanothi e-herbal nezithelo ezisawolintshi ezihlangana ngokumangalisayo nenkukhu.
Izithako
- 4 wezipuni EVOO kanye 2 wezipuni ze-zaatar
- Usawoti, pepper kanye namathanga enkukhu angenasikhumba angu-8
- Iyogathi yamaGreki enamafutha aphansi, i-feta ephukile
- Ijusi lemon kanye nejusi, dill
- Ikhukhamba kumaribhoni, u-anyanisi wasentwasahlobo kanye amahlamvu eminti
Ukugcizelela
- Hlanganisa amafutha, usawotiusawoti, pepper; gcoba inkukhu bese ubhaka ebhodini lokubhaka ku-rack ephakathi imizuzu engu-12 kuya kwengu-14; dlulisela ku-rack engaphezulu imizuzu emi-2 kuya kwemi-3 ngaphezulu.
- Uma uhamba, engeza a isipuni kalamula ethreyini bese uphendula inkukhu.
- I-Bat iyogathi, i-feta, i-zest, ilamula, usawoti, pepper kanye ne-dill kuze kube bushelelezi.
- Aliña ikhukhamba kanye no-anyanisi entwasahlobo ngamafutha, ulamula, usawoti, upelepele kanye neminti. Khonza ukhilimu, isaladi, nenkukhu.
I-salmon eyosiwe enobhontshisi oluhlaza
Amaprotheni ekhwalithi anemifino ehlobisa imifino. I-Capers, i-garlic kanye nokuthintwa kwe-chili Banikeza inhlansi yonke.
Izithako
- I-EVOO kanye nezingxenye ezi-4 ze i-salmon engenasikhumba
- 500 g ubhontshisi oluhlaza namathiphu
- Usawoti, pepper, 4 ama-clove u-garlic osikiwe
- 1 upelepele obomvu osikiwe futhi 2 isipuni capers
- Ama-lemon wedges ozikhethela
Ukugcizelela
- Dora the isalimoni ku-skillet ngamafutha phezu kokushisa okuphakathi kwemizuzu emi-5 ukuya kwe-6 ohlangothini ngalunye; beka eceleni.
- Kwelinye ipani, gaya EyamaJuda kuze kube nsundu yegolide; engeza usawoti, i-garlic, i-chili, ne-capers; pheka kuze kube yilapho i-garlic iphenduka igolide.
- Khonza i-salmon nge ubhontshisi kagalikhi kanye nolamula.
Ama-shrimp agayiwe nge-asparagus
I-wok ebabayo nesha emizuzwini embalwa nje. I-Gochujang inikeza umamiUma ungenayo, hlanganisa unamathisele utamatisi ne-pinch ye-cayenne.
Izithako
- 2 wezipuni ze gochujang noma esikhundleni samanzi
- EVOO, 500 g we i-asparagus ihlanzekile futhi iqoshiwe
- 3 u-anyanisi osikiwe, usawoti
- 500 g of ama-prawn amakhulu ahlutshiwe
- 1 isipuni sikalamula kanye nama-wedges okuphakelwa
Ukugcizelela
- Incibilikisa i- gochujang nezipuni ezi-3 kuya kwezi-4 zamanzi.
- Gcoba i-asparagus no-anyanisi entwasahlobo ngosawoti imizuzu engu-2 ngaphandle kokuhamba; gudluza upheke kuze kube ithenda; susa.
- Dora the izimfanzi ngamafutha imizuzu emi-3 ohlangothini ngalunye. Engeza i-asparagus ne-sauce imizuzwana engu-30 ukuya kwangu-60.
- Vala bese wengeza ijusi kalamulaKhonza ngama-wedges.
Ama-taco enkukhu mbumbulu emaqabunga e-ulethisi
Enye indlela elula futhi ehlwabusayo kunokugibela okuluhlaza. I-spice rub kanye ne-lime cream benza okusele.
Izithako
- EVOO, paprika, ikhumini, ushukela onsundu
- I-Oregano, u-anyanisi powder, cayenne, usawoti kanye nopelepele
- 3 amabele Pollo abangenamathambo, abangenasikhumba
- Indebe uhhafu ukhilimu omuncu
- I-Zest kanye nejusi ye Lima
- Ulethisi ushiya futhi cilantro
Ukugcizelela
- Hlanganisa amafutha nezinongo ukwakha unamathisele; usakaze phezu kwenkukhu.
- Pheka umbozwe ngokushisa okuphakathi kuze kube yilapho usuqedile; phumula imizuzu eyi-10 futhi iyahlaba.
- Kuhlanganisa ukhilimu omuncu nge-lime okwe-sauce.
- Gcoba amaqabunga e-lettuce nenkukhu, ukhilimu kanye ne-cilantro.
Izimbaza ezithinta intuthu ku-tomato sauce
Balungise ngokuphazima kweso bacele isinkwa. I-paprika ebhemayo newayini elimhlophe thuthukisa i-tomato sauce esheshayo nephunga elimnandi.
Izithako
- 2 wezipuni zamafutha omnqumo kanye I-2 clove kagalikhi eqotshiwe
- 2 wezipuni of utamatisi unama kanye isigamu sesipuni se-paprika ebhemayo
- Izingxenye ezi-3 zenkomishi yewayini elimhlophe, usawoti
- 1 kg we izimbaza kuhlanzekile
- 3 iplamu utamatisi, oqoshiwe futhi iparsley
Ukugcizelela
- Pocha i-garlic emafutheni; engeza unamathisele utamatisi kanye ne-paprika iminithi elingu-1; engeza iwayini bese ulethe ngamathumba.
- Faka usawoti kanye izimbaza; vala bese upheka imizuzu emi-3 kuya kwemi-4 baze bavule.
- Iyahlanganiswa utamatisi omusha, lahla noma yikuphi okungavuli futhi uphake ngeparsley.
I-crispy toast ne-salmon ekheniwe
Indlela enhle yokusebenzisa i-pantry yakho futhi uphake ngokushesha. Inhlanganisela fennel, anyanisi kanye capers iletha ukusha nokucwazimula.
Izithako
- Uhhafu ka-anyanisi othambile phakathi amashidi amancane
- Ingxenye yesibani se fennel laminate
- I-parsley eqoshiwe, capers oqoshiwe
- EVOO, zest kanye ijusi kalamula, usawoti kanye nopelepele
- Amathini amathathu we i-salmon eqoshiwe
- Izingcezu ezi-4 zikakolweni othosiwe
Ukugcizelela
- Gcoba i anyanisi emanzini eqhwa Imizuzu eyi-10; khipha futhi wome.
- I-Laminate fennel futhi uhlanganise ne-parsley, ama-capers, amafutha, ilamula, usawoti kanye nopelepele; engeza u-anyanisi.
- Ihlanganisa i- isalimoni futhi wendlala phezu kwe-toast.
Isobho lezinhlanzi zasolwandle ezinokhilimu nezinhlanzi nama-clams
Isitsha esiduduzayo esihlangana ndawonye ngaphansi kwesigamu sehora uma unomhluzi futhi ulondoloza esandleni. Isisekelo esithambile se-fennel no-anyanisi Iboshwe ngofulawa omncane kanye nobisi.
Izithako
- EVO, 1 u-anyanisi omkhulu oqoshiwe, usawoti kanye pepper
- 2 ama-clove kagalikhi kanye i-bulb encane ye-fennel oqoshiwe
- 2 wezipuni kafulawa, isigamu ingilazi iwayini White
- Amathini amathathu we imikhaza nejusi yayo egciniwe
- Umhluzi wokudla kwasolwandle, amazambane aqotshiwe ohlobo lwe-Yukon
- Thyme, bay leaf, ubisi noma ukhilimu
- umhluzi ikhodi oqoshiwe, dill for ukukhonza
Ukugcizelela
- Gcoba u-anyanisi ngosawoti kanye nopelepele, embozwe; engeza i-garlic kanye ne-fennel bese upheka futhi umboziwe.
- Faka ufulawa iminithi elingu-1; engeza iwayini, i-clam juice, nomhluzi.
- Ukuhlanganisa i-patata, i-thyme neqabunga le-bay; pheka ngobumnene kuze kube yilapho amazambane ethambile.
- Iyahlanganiswa ubisi noma ukhilimu, i-cod nama-clams; vumela izinhlanzi zipheke.
- Susa amakhambi uphake nawo dill kanye ne-ground pepper.
Isaladi ye-Mozzarella yase-Italy kanye ne-Chickpea
Isitsha esinamandla nesisha esine-vinaigrette yewolintshi kanye nokuthinta okugqumisa. Kuhle njengesitsha esisodwa ngobusuku obushisayo.
Izithako
- Iwayini elibomvu uviniga, ijusi lemon kanye nejusi
- Ama-chilies aqoshiwe aqoshiwe kanye uketshezi lwawo
- Oregano, Dijon lwesinaphi, i-garlic egayiwe, usawoti kanye nopelepele
- I-EVOO, u-anyanisi obomvu oqoshiwe
- Izinkukhu utamatisi wamagilebhisi okhishiwe
- Amabhola amancane we mozzarella, isilimo esidliwayo esinamagatsha anamanzi kanye nekhukhamba
- Iceberg ulethisi, chicory kanye iparsley
Ukugcizelela
- I-Bat uviniga, ezisawolintshi, zifakwe emanzini anosawoti, i-oregano, isinaphi, i-garlic, usawoti, upelepele namafutha.
- Faka u-anyanisi nopelepele futhi uyiyeke iphumule.
- Engeza uphizi, utamatisi, i-mozzarella, isilimo esidliwayo esinamagatsha anamanzi kanye nekhukhamba; qeda ngamaqabunga neparsley.
Veza imibono ngezikhathi cishe
Uma isikhathi sisincane, kuba nezitsha eziphuma ngokuphazima kweso futhi zimnandi ngendlela emangalisayo. Lezi ziphakamiso zihlanganisa ubude besikhathi esilinganiselwe ukukusiza ukuthi ukhethe ngokwezidingo zakho.
- I-Zucchini epanini ethosiwe ngoshizi kanye ne-ham cishe imizuzu engu-15: izingcezu ezincane kakhulu ze-zucchini yegolide, ushizi oncibilikayo kanye ne-ham eqoshiwe.
- Inkukhu ratatouille Imizuzu engama-20 kuye kwengama-25: Isifuba esigcotshwe ngesinaphi esinemifino ethambile esikiwe.
- I-salmon ebhakwa nge-papillote Imizuzu engama-20: Isongwe ngemifino ye-julienne, ihlanzekile futhi inempilo.
- Amaribhoni e-Zucchini anama-cockles Imizuzu engama-20: Imifino ezungeza ulwandle ne-pantry.
- Inkukhu egayiwe nge-marinade eyenziwe ekhaya Imizuzu engu-15 yokupheka, u-marinating ngokwehlukana: ukonga futhi uyasebenza.
- I-Shrimp nge-sauce ne-zucchini Imizuzu engu-20: Isitshulu esilula nesiduduzayo.
- I-gnocchi eluhlaza Amaminithi angu-20: I-Basil pesto ene-gnocchi nemifino ukuze ungeze ama-servings.
- I-couscous enenkukhu, ithanga elimnandi nelimuncu nesipinashi Imizuzu engama-25: ilungele ukusebenzisa ama-roast.
- Ama-sea bass ku-cider nama-clams Imizuzu engu-20: inhlanzi enamanzi enephunga le-cider.
- I-Broccoli Skillet Efakwe Izinongo Nokhukhunathi Imizuzu engama-25: Uhambo lokunambitha nezinongo.
- Inkukhu iyosa ngemifino kanye ne-Cajun sauce Imizuzu engu-20: konke epanini elilodwa.
- I-tuna tacos Amaminithi angu-30: Inguqulo enempilo yoshintsho.
- Amaqanda aseTurkey nge-yogurt Imizuzu engama-20: Isisekelo seyogathi esifakwe izinongo ezineqanda eligoqiwe.
- Ummbila othosiwe kanye nesaladi yenkukhu Imizuzu engama-30: ilungile uma unenkukhu esele.
- Zucchini noodle wok nemifino Imizuzu engu-20: i-sticker esheshayo ne-al dente.
- I-Seitan fillets ku-pepper sauce Imizuzu engama-20: enye indlela yemifino esuthisayo.
- I-cuttlefish eyosiwe nge-aioli Imizuzu engu-16: ithenda, inamanzi futhi yethu kakhulu.
- I-frittata yaseMedithera Imizuzu engama-25: eguquguqukayo yesidlo sakusihlwa noma i-tupperware.
- Inkukhu curry Imizuzu engu-10: amadayisi amancane, izinongo ukunambitha futhi yilokho.
Izidlo zakusihlwa ezilula ngokwezigaba
Uma uncamela ukuhlanganisa ngohlobo lwesitsha, nansi inketho yokukuyisa ngqo endaweni esekelwe kulokho onakho esiqandisini. Inyama, inhlanzi, amaqanda namasaladi ukuhlanganisa ngaphandle kokucikeka.
Ngenyama noma inhlanzi
- I-Mackerel enezithelo ezisawolintshi: ezishibhile, ezicebile ngamaprotheni futhi zicebile nge-omega-3s, zilungele kuhhavini emizuzwini embalwa nje.
- Inkukhu enesinaphi selamula: Izibopho zamabele ezinososo osheshayo wewolintshi nesinaphi.
- Izinhlanzi ezimhlophe zaseThai: i-garlic eqoshiwe kanye nesitsha sokubhaka ngesidlo sakusihlwa esimnandi ngaphandle kokuthosa.
- Izigubhu zezinkukhu ezinesinaphi esiwolintshi: izithako ezintathu futhi kuhhavini, ngaphandle kwamandla.
- I-roosterfish enama-clams: Ilula futhi inemikhosi, kulula ukuyibhaka futhi iyihlanze uma uyimboza.
namaqanda
- Ama-casseroles eqanda nge-pepper: usayizi womuntu ngamunye noma womndeni, omnandi futhi ongenachaphazi.
- Ukugcwalisa iTortilla: inketho elula futhi esheshayo kakhulu.
- Amaqanda esigodi: elula, emnandi futhi babiza isinkwa ukudipha.
- I-omelet yenkomo: Amaprotheni anothe futhi alungile ngokuphazima kweso.
Amasaladi asheshayo
- Utamatisi nge-Brie ushizi: ubulula ngendlela emsulwa.
- Isaladi ye-sardine ebabayo: Inamandla futhi kulula ukuyisebenzisa; hhayi okubabayo kakhulu ezinganeni.
- Isanqante nge-feta cheese: kulula, kumnandi futhi kuyanelisa.
Ukudla kwakusihlwa ngemizuzu eyi-10: i-microwave, i-griddle kanye nepani lokuthosa
Ngekhono elithile ngommese kanye nosizo lwemishini encane, ungadla kahle ngemizuzu eyishumi. Yiba nomhluzi usulungile, ulondoloze futhi uphekwe imifino, noma izinkomishi ezincane zelayisi, Ifinyeza kakhulu inqubo.
Imishini emincane isiza kakhulu: i-pressure cooker, i-air fryer noma i-microwave eyakhelwe ngaphakathi umthamo omkhulu Ngensimbi yangaphakathi nemisebenzi ezenzakalelayo ukusheshisa ukupheka. Ukuthuthukisa amakhono akho ommese nakho konga imizuzu ebalulekile, ngoba ukusika kuvame ukuthatha isikhathi eside kunokupheka.
Yini okufanele uyigweme ebusuku nokuthi yini ekhuthaza ukuphumula
Akuhambisani nawo wonke umuntu ngendlela efanayo, kodwa kuwumbono omuhle. gwema amadina amaningi, ukudla okubabayo, amasoseji, i-caffeine, utshwala futhi, kwabanye abantu, imifino eluhlaza kakhulu ngomzuzu wokugcina, engase ibe nzima.
Kunalokho, beka kuqala amaprotheni anciphile njengamaqanda, inkukhu, i-turkey, noma inhlanzi, okusanhlamvu nemikhiqizo yobisi, kanye nemifino nezithelo. Indlela ebaluleke ngayo njengokuthi yini: amasu amnene, ukudla okuthosiwe okuncane, kanye amasoso alula ikusize ulale kangcono.
Ngalezi ziphakamiso namathiphu, kulula ukuhlanganisa izidlo zakusihlwa ezihlukahlukene, ezilinganiselayo, nezijabulisayo ngaphandle kokubuka iwashi. Kusukela ezitsheni eziphelele kanye nokuthosa okusheshayo kuya kuma-omelets, amasaladi nenhlanzi ebhakiwe, unezinhlanganisela eziningi zokugwema ukuphinda futhi uqhubeke nokuzinakekela njengoba kufanele.