Izindlela Ezintsha Ezi-4 Zokunambitha Izinhlanzi

-Delile

• IMarinade
• I-Zesty Rub
• Amakhambi amasha
• "Ukhilimu" Isoso
• Buyekeza kwe-

Ungathuswa umcabango wokupheka inhlanzi: Iphrotheni elula kakhulu ukwenza ukudla okumnandi, okunempilo. Uhlome ngalezi zindlela ezilula zokukhulisa ukunambitheka, ngisho nompheki omkhulu kunabo bonke angenza isidlo senhlanzi esiphuzisa umlomo. I-salmon entsha, i-tuna, i-red snapper, ne-halibut yizintandokazi zami, kodwa ungasebenzisa lezi zindlela zokupheka ukuguqula izinhlanzi ezisemathinini zibe ukudla okumnandi, okunempilo.

IMarinade

Quentin Bacon

I-marinade elula ingeza amathani okunambitheka ngaphandle kwama-calories amaningi. Izinhlanzi kulawa ma-taco amnandi zifakwe emanzini, i-cilantro, nezinongo-awusoze wadinga ukuya endaweni yokudlela yase-Mexico ukuze wanelise isifiso sakho se-taco yezinhlanzi futhi!

Ama-Fish Tacos amahle nge-Tequila-Lime Sauce ne-Pickled Slaw

Isebenza: 6

Izithako ze-marinade:

1/4 indebe fresh lime juice (kusuka 2 kuya 3 limes)

3 wezipuni kanye 2 amathisipuni amafutha omnqumo extra-virgin

2 wezipuni oqoshiwe cilantro fresh

1/2 ithisipuni i-cumin yomhlabathi

1/2 isipuni cayenne pepper

1/4 ithisipuni usawoti olwandle

1 1/2 amakhilogremu ezinhlanzi ezimhlophe, njenge-mahi-mahi, i-red snapper, noma i-cod

Izithako ze-slaw:

8 ama-radishes abomvu noma amhlophe, anqunywe kancane (cishe 1 inkomishi)

1/2 iklabishi elibomvu lekhanda, uhhafu futhi lisikiwe ngokunqamula (cishe izinkomishi ezi-3)

3/4 indebe ushukela

3/4 indebe apple cider uviniga

Izithako ze-sauce:

I-1/2 indebe (ama-ounces ama-4) i-yogurt yama-Greek engacacile

2 wezipuni i-tequila yekhwalithi enhle (ungafaka ijusi ye-lime eyengeziwe uma uthanda)

1 ithisipuni egayiwe i-lime zest kanye ne-1 isipuni esisha ijusi likalamula

1 amathisipuni cilantro oqoshiwe

Izithako zama-tacos:

Ama-tortilla angu-12 6-intshi ommbila

Ama-lime ama-2, asikwe emaceleni

Imikhombandlela:

1. Ukwenza i-pickle , hlanganisa ushukela ne-apula cider endishini ephakathi. Faka ama-radishes neklabishi, uvale ngokuqinile nge-plastic wrap bese ufaka esiqandisini okungenani amahora angu-3 futhi okungcono ubusuku bonke.

2. Ukuze uhambise inhlanzi, xuba ijusi ye-lime, amafutha omnqumo, i-cilantro, ikhumini, i-cayenne, nosawoti ndawonye endishini ephakathi. Faka izinhlayiya zezinhlanzi bese uphendukela ekugqokeni. Vala isitsha nge-plastic wrap bese usifaka esiqandisini okungenani ihora elingu-1 noma amahora angu-3.

3. Ukuze uthole isoso, hlambulula iyogathi, i-tequila, i-lime zest nejusi, kanye ne-cilantro ndawonye endishini encane. Mboza ngokugoqwa kwepulasitiki kanye nefriji uze ukhonze.

4. Shisisa amalahle noma i-grill yegesi ekushiseni okuphezulu ngokulandela imiyalelo yomkhiqizi, noma shisisa i-cast cast iron grill pan ekushiseni okuphezulu. Sebenzisa amathawula wephepha nezimbambo ukugcoba ama-grill's grates ngamafutha asele e-canola. Susa izinhlanzi ku-marinade kanye ne-grill ngaphandle kokujika kuze kube yilapho iqinile futhi i-opaque yonke indawo, imizuzu emi-4 kuya kwemi-5. Dlulisa izinhlanzi epuletini bese uzihlephula zibe izingcezu ezilinganayo.

5. Beka ama-tortilla bese ugoqa amathawula wephepha manzi. Beka epuletini kanye ne-microwave ngamasekhondi angu-10 (cishe imizuzwana engama-30 isiyonke), uhlole phakathi kwezikhawu ukuze ubone ukuthi ayafudunyezwa futhi ayaphenduleka.

6. Ukukhonza, hlukanisa izinhlanzi phakathi kwama-tortilla. Phezulu ngeklabishi eliqoshiwe kanye ne-radish slaw bese ukhonza nge-tequila sauce ne-fresh lime wedge.

Iresiphi eshintshwe kusuka ku- Okumnandi impela nguCandice Kumai, Rodale Books, 2012

Ikhredithi yesithombe: Quentin Bacon

I-Zesty Rub

Candice Kumai

Ukunonga i-fillet eyisicefe, zama ukuyihlikihla ngenhlanganisela ye-citrus zest namakhambi ngaphambi kokubhaka ephepheni lesikhumba. Lokhu kugcoba okumnandi "okumanzi" kugcwele ukunambitheka futhi kuqinisekisiwe ukujabulisa ngisho nabadli bezinhlanzi abangabazayo.

IHalibut en Papillote

Isebenza: 4

Izithako:

Ingxenye eyodwa ye-lime zest

1 ingxenye ye-zest orange

Ingxenye eyodwa ibhemile i-paprika

1 ingxenye oregano omisiwe

2 amathisipuni ijusi lewolintshi

Usawoti wolwandle

4 (4-ounce) amafayili e-halibut

Iqanda eli-1, elishaywe kancane, lokuwasha amaqanda

Imikhombandlela:

1. Hlangisa ihhavini liye kuma-degree angama-450. Songa izingcezu ezine zamasentimitha ayi-10 zesikhumba ngesigamu. Sika isikhumba ngasinye sibe uhhafu wenhliziyo, ugcine uhlangothi olugoqiwe luqinile, ukuze kuthi lapho seluvulekile lwenze inhliziyo ephelele.

2. Esitsheni esincane, hlanganisa izithako zokuqala eziyi-6 ukwenza umuthi omanzi.

3. Ngakolunye uhlangothi lwesikhumba esimise okwenhliziyo, faka umucu wokufaka phezulu nangenhlanganisela engu-1/4 yomxube omanzi.

4. Gcoba unqenqema olulodwa lwesikhumba ngokuwasha amaqanda. Songa uhhafu ongenalutho wesikhumba phezu kwezinhlanzi. Kusukela phezulu kwenhliziyo qala ukwenza ukugoqa onqenqemeni, ukuxubha iphepha ngokuwasha amaqanda isikhathi ngasinye lapho ligoqwa ukuze udale iphakethe elinenhlanzi evalekile. Isibaya ngasinye kufanele sidlule esedlule.

5. Beka amaphakethe e-halibut ebhodini lokubhaka bese ubhake imizuzu engu-8.

6. Susa kuhhavini. Usebenzisa isikele esibukhali, sika isikhala phezulu kwephakethe ngalinye, uqaphele kakhulu ukuthi ungazishisi kusitimu. Songa imiphetho esikiwe emuva ukuze uveze izinhlanzi. Khonza futhi ujabulele!

Iresiphi eshintshwe kusuka ku- Ziphekele I-Sexy nguCandice Kumai, Rodale Books, 2012

Isikweletu sezithombe: UCandice Kumai

Amakhambi amasha

Candice Kumai

Amakhambi amasha afana ne-basil, i-oregano, i-thyme ne-tarragon, angagcini nje ngokwengeza umthamo wenhliziyo yakho wokunambitheka ezinhlanzini zakho, agcwele nama-antioxidants namavithamini anempilo. Le pesto ekhanyisiwe, eyenziwe ngama-alimondi kanye ne-basil (akukho shizi okhulupheleyo namantongomane ephayini), ibhangqwa ngokuphelele nganoma yisiphi isidlo senhlanzi ngenambitheka emnandi ngaphandle kwamafutha amaningi.

I-Skinny Almond Pesto

Yenza: 1 kuya ku-1 1/2 izinkomishi pesto

Izithako:

3 izinkomishi amaqabunga ama-basil amasha, iziqu zisusiwe

1/2 indebe yonke ama-alimondi aluhlaza

1 i-garlic clove, eqoshiwe

3/4 ithisipuni usawoti olwandle

I-1/2 indebe yamafutha omnqumo ayintombi

2 wezipuni fresh lemon juice

Imikhombandlela:

1. Faka i-basil, ama-alimondi, ugarlic, nosawoti wasolwandle ku-processor yokudla kanye ne-pulse ukuhlanganisa.

2. Uma izithako sezithambile, faka kancane kancane emafutheni omnqumo, ucubungule kuze kuhlanganiswe ingxube ngokugcwele kepha isenakho ukuthungwa, cishe umzuzu owodwa. Pulse kujusi kalamula.

3. Gcina esitsheni sokugcina esivaliwe noma embizeni kuze kube isonto eli-1.

I-Pantry Pasta elula ene-Tuna ne-Skinny Almond Pesto

Isebenza: 2

Izithako:

Ibhokisi le-1/2 (ama-ounces ama-8) linguine, kuphekiwe futhi kupholile

1 i-albacore tuna emafutheni omnqumo, akhanywa

2 wezipuni amafutha omnqumo virgin

1/2 indebe Skinny Almond Pesto

1 inkomishi yasendle i-arugula 1/2 inkomishi ye-basil Ijusi likalamula kanye ne-zest Sea usawoti

Imikhombandlela:

1. Esitsheni esikhulu, phonsa i-linguine ephekiwe nepholile nge-pesto namafutha omnqumo, bese uphonsa i-tuna ekheniwe, uhlephula i-tuna ngemfoloko.

2. Gcoba zonke izithako kahle ukuze uzigqoke. Isizini nosawoti wasolwandle nejusi likalamula kanye ne-zest ukunambitha.

3. Phezulu nge-arugula yasendle. Faka ipasta ngokusebenzisa izigaxa nokujija ipasta ukudala ukuphakama kupuleti.

4. Qedela amapuleti ngemicu embalwa ye-arugula, i-basil entsha, ne-zest kalamula.

Isikweletu sezithombe: UCandice Kumai

"Ukhilimu" Isoso

Candice Kumai

Ukushintsha kwami ​​​​okukhohlisayo kule sosi "yokhilimu" enciphile? Ngisebenzisa ubisi oseluhwamukile esikhundleni sokhilimu osindayo ukusika amakhalori ngenkathi ngigcina ukunambitheka okonakele.

I-Pan-Seared Salmon ku-Creamy Balsamic Sauce

Isebenza: 4

Izithako:

3 wezipuni ibhotela, ihlukaniswe

Ama-shallots ama-2, asikiwe kancane, mhlawumbe kwi-mandoline

Ama-clove ayi-2 egalikhi, aphihliwe

1/4 indebe encishisiwe-sodium soy sauce

1/3 inkomishi uviniga webhalsamu

1 ingaba (ama-ounces ayi-12) ubisi olushubile olunamafutha aphansi

1 (16-ounce) package linguine (ama-pastas angenayo i-gluten asebenza kahle!)

1 amakhilogremu salmon fillets, abelwe ama-servings ama-4

Usawoti wolwandle ukunambitha

2 izinkomishi arugula

I-1/2 indebe i-hazelnuts echotshoziwe (ngokuzithandela)

Imikhombandlela:

1. Epanini eliphakathi nendawo phezu komlilo ophakathi, faka ibhotela yesipuni esingu-1 kanye nama-shallots. Sweat shallots cishe imizuzu emihlanu. Faka ugarlic bese uqhubeka upheka kuze kube nsundu, cishe imizuzu emi-2 ukuya kwemi-3.

2. Faka isosi yesoya neviniga yebhalsamu epanini bese ubila emlilweni omncane okwemizuzu embalwa. Vala ukushisa. Faka isipuni esingu-1 sebhotela bese ugoqa kuze kube semulsified ngokugcwele. Usebenzisa i-sieve enhle, isosi yokuhlunga, ukulahla ama-shallots negalikhi. Beka eceleni ukupholisa.

3. Epanini elincane phezu kokushisa okuphakathi, engeza ubisi oluhwamukile bese unciphisa ngesigamu. Susa ekushiseni. Kupholile kancane.

4. Ngenkathi ubisi oseluhwamukile lincipha, pheka i-linguine njengokuyalelwa kwephakeji. Cindezela, ushaqeke ngamanzi abandayo bese ubeka eceleni.

5. Epanini le-sauté eliphakathi nendawo noma i-cast-iron skillet phezu kokushisa okuphakathi nendawo, engeza isipuni esisele sebhotela nesaumoni. Pheka i-salmon epanini elishisayo cishe imizuzu emi-2 kuya kwemi-3 bese ufaka kuhhavini elingama-degree angu-350 ukuze uqedele imizuzu emi-5 kuya kwemi-6, noma imizuzu engu-7 kuya kwengu-8 ukuze wenze kahle.

6. Ukuqedela usoso, hlanganisa ubisi oseluhwamukile oluncishisiwe nenhlanganisela ye-balsamic / soy sauce. Hlanganisa ukuze uhlanganise, futhi ubeke ngosawoti olwandle.

7. Ukuyipuleti, phonsa kancane i-linguine ku-sauce e-balsamic. Phonsa kancane ku-arugula. Phezulu ngama-hazelnuts achotshoziwe, uma usebenzisa, futhi ekugcineni, i-salmon eshisiwe uma isilungile.

Isikweletu sezithombe: UCandice Kumai

Buyekeza kwe-