Kurumidza Fry (kukurumidza kunya mupani) ndeimwe yenzira dzakanaka dzekubika. Chokutanga, kusanganiswa kwemiriwo, zviyo uye mapuroteni asina kuwandisa ane maruva triples kukosha kwezvokudya zvedha. Chechipiri, sezvo zvigadzirwa zvose zvakabikwa zvishoma, izvi zvinoda mafuta mashoma (uye zvokudya zvinosvika kuti zvisati zviri-caloric). Uye, pakupedzisira, kudya kwakadaro kuchava kunhuwirira zvokuti iwe uchazadzwa nawo. Kunyange zvazvo vanhu vakawanda vane zvidyo zvishoma zvakabikwa zvakabatana neAsia cuisine, unogona kushandisa nzira iyi nemhando ipi zvayo. Izvi zvinoratidzwa pasi apa uye mapeji anotevera. Shandisai chimwe chei manheru ano, uye iwe uchashamisika kuti zviri nyore uye zvinonaka sei kudya kwemazuva ose kunogona kuva!
Chicken muwaini kwemaminitsi makumi mana!
Shandisai dhipishi iyi kwete neii pasta, asi ne quinoa kana zvizere-zviyo-mukoma, uye iwe unowana chikamu chinowedzera che fiber.
4 servings
Kugadzirira: Maminitsi makumi maviri
Kugadzirira: 6 Maminitsi
- 450 g chifu musana pasina ganda nemapfupa
- 1 tbsp. l. chopped garlic
- 3 tbsp. l. waini yakaisvonaka (somuenzaniso, Chardonnay kana Pinot Grigio),
- chikamu 2 tsp. cornstarch
- 1/4 tsp. mutsva wepasi pevhu
- hafu yekapu yakasara-yakagadzirwa nemukaka mutsva
- 110 gm eta pasta
- 2 tbsp. l. peanut kana mafuta emiriwo
- chikamu 1/4 kapu (inenge 30 g) yebhakoni, tura mu cubes 5-6 mm
- 1 mukombe makaroti, sliced 5 mm thick
- 1 mukombe mushwa, sliced 5 mm thick
- 1 tbsp. l. matsva mashizha ako, pamwe ne thyme tsvina yose (zvichida)
- 1/2 tsp. munyu
- 1/2 kapu yakakanyiwa yakasvibira anyanisi
Nokuda kwepasita, shandisa mvura huru. Chicken fillet akacheka kuita zvidimbu zviduku, achiedza kuderedza fiber. Muhomwe yakakura-kati, isa chicken, garlic, 1 tbsp. l. waini, starch uye pepper. Tsigira uye tendera kurega kwemaminitsi mashomanana. Muchikwata chiduku tsvina muto uye yakasara waini. Kana imwe mvura ichibikira muhomwe huru, gadzira pasta mukati mayo uye gadzira maminetsi 7-10 kusvikira wakagadzirira. Isa pani (diameter 35 cm) kana saucepan (diameter 30 cm) pamoto. Dururira 1 tbsp. l. bhotela, kuwedzera chicken, kuisa iyo mucheka. Ivhara kwemaminitsi 1, uchibvumira nyama kuti ipinde zvishoma. Ezvo fry nekuenderera mberi kwekuita kweminiti 1, kusvikira fukiti inenge iine brownish. Isai chicken pane chidya. Wedzera mamwe mafuta, bhakoni, karoti, mushroom kusvika pa skillet uye, nguva dzose, ichikurudzira nguva dzose, fry kune imwe miniti. Dzorerai huku kune pani. Dururira muzamu musanganiswa, dururirai thyme mashizha, munyu uye rambai muchida kusvika kwemuviri maminitsi kusvikira nyama yakagadzirirwa. Wedzerai mavarai ezvinyoro uye gadzirai wechipiri. Ika pasi pasita pa 4 mahwendefa, tambanidza huku uye miriwo pamusoro pepamusoro uye ushande patafura, kupfekedza thyme nemashizha kana uchida. Mune imwe kushumira (1 1/2 mukombe chicken, 3/4 mukombe pasta): 345 kcal, 10 g mafuta (ayo 2 g - akazara), 10 g gorohydrates, 33 g protein, 3 g fiber, 52 mg calcium, 3 mg wesimbi.
Vegetarian fried rice curry kwemaminetsi makumi maviri nemashanu!
Muchidya ichi, zvakanakisisa kushandisa rizi inotonhorera, nokuti kupisa kunogona kuita kuti ndiro yako ive yakasviba.
4 servings
Kugadzirira: maminitsi 17
Kubika: 4 Maminitsi
- 2 tsp. peanut kana mafuta emiriwo, chikamu
- 1/2 kapu yakasikwa onion
- 1 tsp. ginger rakasvibiswa
- 1 mukombe wehairi yebhinzi, bvisa zvidimbu anenge 2 cm
- 1/2 mukombe makaroti, bvisa mu cubes anenge 5-6 mm
- 1 tbsp. l. curry powder
- 3 makapu akabikwa mutsvuku
- 1 kapu yemakwenzi akakanyiwa, yakashambwa uye yakaomeswa
- 1 mukombe weti cherry tomato, dura muhafu
- 2 tbsp. l. soy sauce pamwe nemudziyo wakagadzikana
- 1/8 tsp. mutsva wepasi pevhu
Isa ganda rinopisa nechepamusoro pasi (yakaita mamita 35 cm) kana sepuvha (mamita 30 cm) pamoto. Paridza pazvikafu 1 tbsp. l. bhotela, onai onion uye ginger yakagadzirwa uye, muchienderera mberi, fry kwemaminitsi gumi kana kusvikira ginger inotanga kunhuwa. Zvadaro gadzai mahairi uye michero yepamusoro pani uye garai muchifambisa nekaparita spatula, fry kwemaminitsi 1 - panguva ino mahairi anofanirwa kuwana chiedza chinyoro chemavara. Kunyangwe usasvibisa miriwo yemirasi uye gadzira kwemaminitsi mashanu, kusvikira nguva yenyuchi inopa unhu hwakanaka. Dururirai mumasara akasara, modira mucheri uye fambisa fry kweminiti nekuenderera mberi kunomutsa. Nguva dzose bhabhisa rizi ne spakura yemichero, kuitira kuti irege kusungirirana pamwe nekusanganiswa zvakanaka nemiriwo. Wedzera chickpeas, tomate cherry, soy sauce uye pepper uye, uchiri kukonzera, fry kwemaminitsi 1, kusvikira zvose zvinoshandiswa zvakanyatsopisa. Gurai musanganiswa wakagadzirirwa mumakapu mana uye mushumire pakarepo patafura. Mushandi umwechete (11/3 mukombe): 335 kcal, 9 gm emafuta (ayo 2 g-akazara), 57 gm ega-goroini, 8 g yeprotheni, 8 g ye fiber, 66 mg ye calcium, 3 mg yesimbi, 451 mg ye sodium.
Fajitos nenyuchi uye pepper kwemaminitsi 23!
Dzorera tortilla nemashizha etukutu uye iwe uchaponesa zvinopfuura 100 kcal pakushanda.
4 servings
Kugadzirira: 18 Maminitsi
Kugadzirira: 5 Maminitsi
- 340 g yemombe yegomba
- 1 guru podhi tsvuku tsvuku tsvuku, tema mucheka 6 mm yakakura
- 1 tbsp. l. chopped garlic
- 1 tbsp. l. dry sherry
- 1/2 tsp. cornstarch
- 1/2 mukombe yakanyorovewa yakatsvukuruka onion
- 1 tsp. soy sauce pamwe nemudziyo wakagadzikana
- 1h. l. ground chili
- 3/4 tsp. munyu
- 1/4 tsp. mutsva wepasi pevhu
- 1/3 mukombe yakasvibirirwa cilantro
- 2 tsp. peanut kana mafuta emiriwo
- 12 mashizha e-boston lettuce
- slices of lime
Cheka nyama yacho muzvidimbu masendimita mashanu, uye ipapo tsananguro imwe - zvikamu 4. Isa mubhokisi, uwedzere garlic, sherry, starch, soy sauce uye pepper. Dururira mu 1 tsp. mafuta uye kusanganiswa. Pisa ganda rinopisa pamusoro pekupisa. Dururira mu 1 tsp. Wedzera pepper inotapira uye anyanisi uye kuwedzera, fambisa fry kwemaminiti 1. Simbura miriwo kudivha. Dururira mupani 1 tsp. mafuta uye kuisa mu 1 sezvikamu zvezviyo zvenyama. Vheka 1 miniti. Wedzera chidimbu uye sanganisa kwemaminitsi gumi nemashanu. Dzorerai onion uye pepper inotapira ku skillet, nguva uye kubika, kusvibisa, kwemaminitsi 1-2. Shingaira mu coriander. Siya saladhi pa 4 mahwendefa, tambanudza musanganiswa we nyama kumusoro. Fukidza neyimu juice uye kuvhara. Pamwechete kushumira (3/4 makapu ekuzadza, 3 mashizha e lettuce): 238 kcal, 8 g yegrichydrates, g yeprotein, 30 g ye fiber, 27 mg ye calcium.
Izvo zvakapiwa mapeji zvakanaka. Sezvo wakamboziva nzira yekushambidza fry, unogona kuishandisa kushandisa zvidyo zvako. (Hazvirevi kumombe, broccoli uye ginger, kusanganisa kusanganisa uye kusanganisa michina yakasiyana yemhuka, miriwo, maruva uye zvinonhuwira). Nzira idzi dzinotevera dzichakudzidzisa izvozvi zvinyorwa zvekugadzirira.
- Dura muzvikamu zvakaenzana. Cheka miriwo muzvidimbu zvehukuru hwakaenzana kuitira kuti ivo vakave zvakabikwa. Uye gadzira chidimbu chepurasi kuitira kuti ndiro irege kuve "yakarara". Chikafu kana kuti tofu chinodzvorawo zviduku.
- Preheat frying pan nguva isati yasvika. Isa pamoto: kwemaviri mashoma madonhwe emvura anofanira kuputika. Ipapo usasese namafuta (mazamu, mazambiringa mazambiringa, canola) uye pakarepo uwedzere "mavhiri" (garlic, chili, eikisi). Pheka kusvika pakuonekwa kwekunaka.
- Isai mishonga yemhuka kutanga. Usachiva kamwe chete kupfuura 350 gramu yemombe kana kuti 450 g yehuku, shrimp. Kana zvisina kudaro, kutonhora kwepani inopisa kunodonha, uye nyama haizove yakasvibiswa. Isai zvidimbu mune rimwe denga uye fry kwemaminiti 1. Fry kusvikira yava pedyo.
- Wedzera miriwo. Kutanga kuisa izvo zvinotyisa (broccoli, karoti), uyezve nyoro (semabhandi emagetsi uye sipinashi). Kana ivo vakagadzirira kumativi matatu emakamuri, dzokerai nyama kune skillet uye rambai muchinyanya kusvikira rakagadzirira.