Amaresiphi Anempilo avela ku-Biggest Loser Cookbook

-Delile

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UChef Devin Alexander, umbhali othengisa kakhulu we-The Izincwadi zokupheka ezinkulu kakhulu, unika UBUME ngaphakathi kutholakele I-Bigest Loser Flavour ye-World Cookbook ngezindlela zokupheka ezingama-75. Njengezinye izincwadi zokupheka ochungechungeni (kuhlanganise Incwadi Yokupheka Enkulu Kakhulu Yomndeni Olahlekile futhi Incwadi Yokupheka Enkulu Kakhulu Yokulahlekelwa), Ukunambitheka Kwezwe inamafutha aphansi, ikhalori ephansi, izinhlobo zonke zemvelo zezitsha zakho ozithandayo. U-Devin, ovele kuSizini 3 sika Ukulahlekelwa Okukhulu Kakhulu, uye wakwazi ukunqoba ukukhuluphala ngokweqile: wehla ngamakhilogremu angu-70 futhi wawagcina engasebenzi iminyaka engu-16.

Q: Kungani uthathe isinqumo ngendaba ethi "Flavour of the World" yencwadi yokupheka elandelayo ye-Biggest Loser?

IMP: Bekuyiqembu lonke ku Ukulahlekelwa Okukhulu Kakhulu ngubani othathe isinqumo. Izibukeli ezishisekayo ziyaqaphela ukuthi abaqhudelanayo abafana neqembu lendodana kamama yase-Italy uMike no-Maria kanye nabazala baseTongan uSione kanye no-Filipe bakhuluma ngobunzima abanabo uma kuziwa ekuhlanganyeleni ekudleni kwabo kwamasiko noma komndeni. Kwakubonakala kuyindikimba evela isizini nesizini, ngakho kwabonakala kuyisinqumo esisobala.

Q: Ukupheka ekhaya ngezithako ezinempilo kusiza kanjani ukukhuthaza ukwehla kwesisindo?

IMPENDULO: Akuyona imfihlo ukuthi izitsha eziningi zokudlela zigcwele amafutha namakhalori amaningi kunalokho okudingekayo ukuze ukudla kunambitheke kahle ekhaya. Endaweni yokudlela, abapheki kudingeka bathole ukudla etafuleni ngokushesha futhi kubukeke kahle ukuze bangabi naso isikhathi sokubuka isidlo eduze ngokwanele ukuze sisenze sibukeke noma sinambitheke kahle besebenzisa isifutho sikawoyela we-olive kanye ne-non-stick. ipani. Ukuphonsa ithani lebhotela noma uwoyela epanini kwenza kube lula kakhulu ukuqinisekisa ukuthi izinto ngeke zinamathele futhi zizonambitha kahle. Futhi, njengompheki okuxoxwe naye waze wadala amaresiphi ezindawo zokudlela, ngiyazi ukuthi kungaba nzima kangakanani (futhi kubize kakhulu) ukuthola ezinye izindlela ezinempilo, eziwohlokayo. Ngakho ngokuvamile abakwenzi. Ngokupheka ekhaya, kuyahlanya ukuthi izidlo ezimnandi kodwa ezihlekisayo zingaba kanjani - noma ngabe zenziwe ngezinto zonke zemvelo. Yilokho esikufakazela ngale ncwadi entsha, Okumnandi Kakhulu Kokulahlekelwa Komhlaba. Usengaba ne-lasagna yakho, ama-noodle akho e-Thai ngisho ne-Chorizo ​​nachos yakho ngaphandle kwemiphumela!

Q: Uzikhethe futhi wazicwenga kanjani izindlela zokupheka zale ncwadi?

IMP: Ezinye izindlela zokupheka zivela ngqo ezifisweni zabancintisanayo. Abanye bakhuthazekile ngenkathi ngiphenya amamenyu athandwayo wokukhishwa kobuhlanga. Ngemva kokuba ngihlanganise uhlu lwezitsha engazi ukuthi kufanele zifakwe, ngachitha izinsuku (ngokoqobo) ku-Whole Foods ngibheka yonke ilebula ngizama ukuthola yonke into evela kusoso wemvelo we-marinara owawunoshukela omncane, usawoti, amafutha, ama-calories. , njll futhi lokho kunambitheke kakhulu; kushizi olingana nenqubo yokudla okunempilo elahlekile kakhulu futhi encibilike kahle (ngifikele ku-almond mozzarella); ku-soy soy ephansi ene-sodium engenawo amakhemikhali noma izilondolozi. Lapho sengizitholile, ngashayisa ekhishini ngagijima ukuhlolwa ngemuva kokuhlolwa ngaze ngafika ezitsheni eseziqediwe ngangazi ukuthi abantu bazolangazelela.

Q: Iyiphi indlela engcono kakhulu yokuthi abesifazane basebenzise le ncwadi futhi bayihlanganise nemizamo yabo yokwehlisa isisindo?

A: Gxumela nje! Ngokuzimisela. Lapho izifiso zifika, ngaphambi kokuthatha ifoni uku-oda ukukhishwa, vula incwadi. Noma okungcono, kufanele baphenye ngomzuzu abawutholayo bese bebeka izithako ezidingekayo ukwenza izitsha abazi ukuthi bazolilangazelela ngaphambi kokuba inkanuko ibe namandla kakhulu. Njengoba ngifaka imininingwane ephelele yokudla okunempilo, kulula ukulinganisa ukudla kunoma yiluphi uhlelo lokwehlisa isisindo futhi. Lezi zidlo zincike kakhulu kuwo wonke amazinga ukuthi ngeke zisize kuphela imizamo yokwehlisa isisindo, izosiza labo abalwa nezinkinga ze-cholesterol.

Q: Kungenzeka kanjani ukugwema ukuncishwa ngenkathi ulahlekelwa noma ugcina isisindo sakho?

IMP: Noma ngubani ongaziyo uyazi ukuthi ngigcine amakhilogremu angama-70 iminyaka ecishe ibe ngu-20 ngoba ngakha izitsha ezigxile ekufisweni. Angenzi nje izinto ezilula ezishintshayo njengokushintshanisa isoseji lemifino ngechorizo. Esikhundleni salokho, ngifaka inyama yengulube enamafutha amaningi njengokungathi uzofaka ingulube enamafutha aphelele, bese ngengeza umswakama nomzimba (uma kwenzeka i-chorizo, ngifaka esikhundleni seqanda kanye ne-oatmeal - ungakhathazeki, awukwazi. ukuyenza isondele ekuthungeni kwe-chorizo ​​enamafutha. Ngonga cishe u-25 g wamafutha ngokusebenza ngakunye, kepha kunxaneleka njengokwesintu! Angiyena umpheki we-tofu-and-carrot-stick futhi angikholelwa ekuzincisheni okuthile. Masibhekane nakho, uma ufisa iSteak au Poivre, ufuna inyama ebomvu nosawoti kakhilimu. Ngiyakuhambisa lokho… hhayi ngokubeka iyogathi ku-tofu noma ku-"steak" yamakhowe.

I-Lasagna ye-Cheese yesipinashi

Uma ungeyena umlandeli omkhulu wesipinashi, kepha ufuna indlela yokufaka okuningi ekudleni kwakho, le recipe iphelele. I-flavour yesipinashi imnene ngokwedlulele, kepha usazothola zonke izinzuzo zokudla okunempilo. Vele uqiniseke ukuthi ukhama kahle isipinashi ukuze ususe wonke umswakama owedlulele. Uma kungenjalo, uzogcina une-lasagna ene-soggy.

1 ithisipuni amafutha omnqumo extra-virgin

Ama-noodle e-lasagna ayi-14 aphelele

Iphakheji elingu-1 (ama-ounces angu-12) isipinashi esifriziwe esiqandisiwe, esincibilikisiwe

Izinkomishi ezi-3 konke-ushizi we-ricotta onganamafutha wemvelo, okhanywa noma yiluphi uketshezi ngaphezulu kwesiqukathi

3 amaqanda amakhulu amhlophe

1⁄4 inkomishi esanda kugaya ushizi weParmesan

2 wezipuni oqoshiwe amaqabunga e-parsley fresh

1 ithisipuni powder powder

Usawoti wolwandle, ukunambitha

Ground pepper omnyama, ukunambitha

21⁄2 izinkomishi konke-okunamafutha aphansi emvelo, usawoti omncane, isoso ye-marinara engafakwanga ushukela (ngisebenzise Isoso ye-Monte Bene Tomato Basil Pasta)

Ama-ounces angu-4 e-almond mozzarella ushizi (ngasebenzisa i-Lisanatti)

Hlangisa i-ovini iye ku-350 ° F. Letha ibhodwe elikhulu lamanzi anosawoti ukuze libilise.

Khombisa ishidi elikhulu lokubhaka ngephepha le-wax. Uma amanzi esebila, engeza amafutha omnqumo ebhodweni. Engeza ama-noodle ebhodweni bese upheka, uvuselela ngezikhathi ezithile, imizuzu engu-8 kuya kwengu-10, noma kuze kube yi-al dente. Khama kahle. Sika noma udabule ama-noodle amabili ngesigamu ububanzi.

Khonamanjalo, khama isipinashi kahle ngokusikhama kuthawula lesitsha elihlanzekile nelingenalutho kuze kususwe wonke umswakama owedlulele. Uma usucabanga ukuthi wonke umswakama usususiwe, qhubeka nokukhama isipinashi nakakhulu ukuze uqinisekise ukuthi somile ngokuphelele. Esikhathini esiphakathi, hlanganisa ndawonye i-ricotta, abamhlophe bamaqanda, izipuni ezintathu ze-Parmesan, i-parsley, ne-garlic powder kuze kuhlangane kahle. Hlanganisa isipinashi esikhishwe kuze kuhlanganiswe kahle. Isizini ngosawoti kanye nopelepele.

Ukuhlanganisa i-lasagna, sakaza inkomishi engu-1⁄2 yesoso se-marinara ngokulinganayo ngaphansi kwengilazi engu-9 "x 13" noma isidlo sokubhaka se-ceramic. Beka ama-noodle angu-31⁄2 ngokulinganayo ngezansi kwesitsha ngesendlalelo esisodwa. Dola ingxube eyodwa kwezintathu zenhlanganisela ye-ricotta ngezipuni ezinkulu kuwo wonke ungqimba lwe-noodle futhi, usebenzisa i-spatula yenjoloba, uyisakaze ungqimba olulinganayo. Fafaza ikota eyodwa ye-mozzarella ngokulinganayo phezu kwe-ricotta. Phezulu ungqimba lukashizi ngenkomishi engu-1⁄2 yesoso esele. Phinda le nqubo yokubeka (ama-noodle, ingxube ye-ricotta, i-mozzarella, isoso) amahlandla amabili ngaphezulu. Okwesendlalelo sokugcina, beka phezulu i-lasagna nge-noodle yokugcina. Spread sauce esele ngokulinganayo phezu kwama-noodle. Fafaza i-mozzarella esele, bese kuthi iParmesan esele.

Vala isitsha ngefilili bese ubhake imizuzu engama-30. Vula bese ubhaka imizuzu emi-5 kuya kwezingu-10 ubude, noma kuze kube yilapho ushizi uncibilika futhi i-lasagna ishisa yonke indawo. Vumela ukupholisa imizuzu emi-5. Sika ube yizikwele ezingu-8 futhi uphake.

Yenza ama-servings ayi-8

Ngokukhonza: ama-calories angu-257, amaprotheni angu-22 g, ama-carbohydrates angu-34 (ushukela angu-6 g), amafutha angu-4 g, ama-saturated fat 1 g, i-cholesterol engu-3 mg, i-fiber engu-7 g, i-353 mg ye-sodium

Ingulube ye-Crispy Wontons

Abaqhudelani be-Biggest Loser futhi ngiyathanda ukuphaka lawa ma-wonton kanye ne-Shrimp Toasts ne-Chinese Chicken Chop Salad lapho kusingathwa abangane bezobuka lo mbukiso.

Qiniseka ukuthi usebenzisa ishidi elihle lokubhaka elingagxili kulawa ma-wonton. Uma ungenayo, ungagcoba ishidi lokubhaka nge-foil enganqamuki noma umata wokubhaka we-silicone. Ngenxa yokuthi izinga lokushisa likahhavini liphakeme kakhulu, kungcono ukuthi ungasebenzisi iphepha lesikhumba. Uma usebenzisa ishidi lokubhaka elingaphezu kwelilodwa, qiniseka ukuthi uwabeka eceleni kuhhavini wakho ukuze uqiniseke ukuthi amnyama.

Isifutho samafutha i-Olive (propellant free)

1⁄8 inkomishi ekheniwe, yonke-yemvelo, ekhishwe futhi isikiwe ama-chestnuts amanzi

1 isanqante esiphakathi, sihlutshiwe, sinqunywe, futhi sinqunywe izingcezu ezi-6 ezilinganayo

Ama-scallion ama-4 aphakathi nendawo, asikiwe futhi asikwa kwaba izingxenye ezintathu kwezintathu

Ama-ounces ayi-8 ingulube enomhlabathi eyengeziwe

Isipuni esingu-1⁄2 sherry esomile

Isipuni esingu-1 konke okungokwemvelo kweqanda esikhundleni

Isipuni esingu-1⁄2 samafutha eshisayo ashisayo

Ncinza usawoti

Ncinza upelepele omnyama

24 (cishe ama-3 "-square) wonke ama-wonton wrappers wemvelo (ngisebenzise uNasoya

Won Ton Wraps) bona inothi.

Isinaphi sonke semvelo esishisayo sokuntywila (ngokuzithandela)

Beka i-rack rack endaweni ephansi kakhulu kuhhavini. Shisisa ihhavini ukuya ku-450°F. Gcoba kancane ishidi lokubhaka elingaqediwe ngesifutho sokupheka.

Beka ama-chestnuts amanzi, isanqante, nama-scallions endishini ye-processor yokudla efakwe i-blade yokusika. Yenza izinqubo kuze kube yilapho izithako zigayiwe, ume ukuze uhlikihle izinhlangothi zesitsha ngezikhathi ezithile, uma kunesidingo. Beka imifino eqoshiwe ku-strain strainer enhle. Usebenzisa i-spatula yenjoloba noma isipuni, cindezela noma yimuphi umswakama.Dlulisa imifino ekhishwe ingilazi ephakathi noma isitsha sokuxuba epulasitiki bese ufaka ingulube, isherry, indawo yeqanda, uwoyela, usawoti kanye nopelepele. Ngemfoloko noma izandla ezihlanzekile, hlanganisa izithako kuze kuhlanganiswe kahle.

Gcwalisa isitsha esincane ngamanzi abandayo.

Beka i-wonton wrapper endaweni ehlanzekile, eyisicaba yokusebenza. Faka isipuni esingu-1 sokugcwalisa maphakathi nesembozo. Cwilisa umunwe wakho emanzini bese uhambisa ichopho lomunwe emaphethelweni amabili axhumene wesonga. Songa i-wrapper ngesigamu se-diagonally, wakhe unxantathu. Cindezela ngobumnene umunwe wakho emaphethelweni e-wrapper, ubeke uphawu ohlangothini olomile ohlangothini oluswakeme, uqaphele ukuthi ungashiyi noma yimaphi amagwebu omoya. Cindezela ukugcwaliswa kancane ukusabalalisa (uma indunduma yokugcwalisa maphakathi obukhulu kakhulu, ama-wonton ngeke apheke ngokulinganayo).

Dlulisa i-wonton ekhasini lokubhaka elilungisiwe. Qhubeka ugcwalise futhi uvale ama-wonton wrappers asele, kuze kusetshenziswe yonke ingxube yokugcwalisa nama-wrappers. Ukusebenza ngamaqoqo uma kunesidingo, beka wonke ama-wonton aqediwe ebhodini lokubhaka kusendlalelo esisodwa, ukuze angathinti.

Khwabanisa kancane iziqongo zama-wonton ngokupheka okufuthwayo bese ubhake imizuzu emi-5 kuraki ophansi we-ovini. Bafake ngobumnene, bamba izintambo futhi ngokupheka okupheka, bese ubhaka imizuzu emi-3 ukuya kwemi-5 ubude, noma kuze kube yilapho izingqimba zangaphandle zinombala omncane futhi i-turkey ingasekho pink, uqaphele ukuthi ungashisi imiphetho yama-wonton. Khonza ngokushesha nge-sauce yokudipha, uma ufisa.

Qaphela: Ungadinga ama-wonton wrappers ambalwa, njengoba ivolumu yokugcwaliswa kanye nokunemba kokulinganisa isipuni ngasinye kungahluka kancane. Idatha yokudla okunomsoco isekelwe ekusebenziseni konke ukugcwaliswa kuma-wrappers angu-24.

Yenza ama-servings ama-4

Ngokukhonza (ama-wonton angu-6): ama-calories angu-228, amaprotheni angu-19 g, ama-carbohydrates angu-26 (2 g ushukela), ama-4 g amafutha, i-1 g yamafutha agcwele, 45 mg cholesterol, 2 g fiber, 369 mg sodium

I-Fiesta Fish Tacos

Inothi likaDevin: Uma uthenga izinhlanzi zakho, qiniseka ukuthi ucela "ukuphela okukhulu." Ukusondelana kwenyama nomsila, kuya ngokuya kuqina njengoba umsila wenza umsebenzi omkhulu wokwenza inhlanzi ibhukude. Lapha ufuna ngokukhethekile ucezu oluhle lwenhlanzi ukuze uqinisekise ukuthi ama-tacos akho azoba inyama.

Ama-ounces ama-4 halibut filet, okungcono okubanjwe endle, uthathe izingcezu eziyi-8 ezilinganayo

1 ithisipuni engenasawoti eNingizimu-ntshonalanga noma i-Mexican seasoning

Usawoti wolwandle, ukunambitha (ngokuzithandela)

Isifutho samafutha i-Olive (propellant free)

2 (cishe ama-6 ") ama-tortillas ommbila ophuzi ongenakuvikela

1 isipuni se-Fish Taco Sauce

1⁄2 inkomishi ekhishwe iklabishi

1 isipuni oqoshiwe amaqabunga e-cilantro amasha

1⁄4 inkomishi ekhishwe kahle i-pico de gallo noma i-salsa entsha

2 ama-lime wedge amancane

Beka inhlanzi esitsheni esincane bese uyifafaza ngesinongo nosawoti, uma ufisa. Phonsa kahle ukugqoka.

Beka i-skillet encane enganqamuki phezu kokushisa okuphakathi naphakathi. Uma kushisa, yifake kancane ngesifutho sokupheka bese ufaka inhlanzi. Pheka, ujike ngezikhathi ezithile, imizuzu emi-3 ukuya kwemi-5, noma kuze kube yilapho izingcezu zenziwe nsundu ngaphandle bese ufola kalula enkabeni. Susa epanini ubeke endishini. Vala ukuze ufudumale.

Beka ama-tortilla ngasikhathi sinye kwenye i-skillet encane enganqamuki phezu komlilo ophakathi ukuze uwafudumeze. Uma ufudumele ngakolunye uhlangothi, flip them. Lapho zombili izinhlangothi zifudumele, dlulisela ngamunye epuletini lesidlo sakusihlwa. Sabalalisa isipuni esingu-1⁄2 sesoso ngokulinganayo phansi phakathi nendawo ye-tortilla ngayinye. Hlukanisa izinhlanzi ngokulinganayo phakathi kwama-tortilla, kulandele iklabishi, i-cilantro ne-salsa. Khonza ngokushesha, nge-lime wedges eceleni.

Yenza ukuphaka okungu-1

Ngokusebenza: ama-calories angu-275, amaprotheni angama-26 g, ama-27 g ama-carbohydrate (1 g ushukela), ama-7 g amafutha, landela amafutha agcwele, i-cholesterol engu-36 mg, i-3 g fiber, i-207 mg sodium

Ikhredithi yeresiphi: Ikhredithi yeresiphi ithi: Iphrintwe kabusha kusukela ku: The Biggest Loser Flavors of the World Cookbook ka-Devin Alexander (c) 2011 yi-Universal Studios Licensing LLLP. I-Biggest Loser (TM) ne-NBC Studios, Inc., ne-Reveille LLC. Imvume inikezwe i-Rodale, Inc., Emmaus, PA 18098. Itholakala noma kuphi lapho kuthengiswa khona izincwadi.

UMelissa Pheterson ungumbhali wezempilo nokuqina komzimba kanye ne-trend-spotter. Mlandele ku-preggersaspie.com naku-Twitter @preggersaspie.

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