U-Ellie Krieger Uthola Kanjani Idina Etafuleni Ngokushesha

-Delile

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Inkanyezi yeFood Network nodokotela wezokudla u-Ellie Krieger imayelana nebhalansi. Umbukiso wakhe, Ukulangazelela okunempilo, imayelana nokupheka ukudla okunempilo nakho okumnandi-futhi kuhambisana neshejuli ematasa. "Siphila ezweni lapho okumnandi kusekhoneni elilodwa, futhi kunempilo kwelinye," usho kanje. "Kuyinganekwane ukuthi kufanele kube njalo-futhi inhloso yami ukuthola indawo emnandi lapho behlangana khona." Enye yezindlela akwenza ngayo lokho: ngokwenza ukudla okungasikwa ngaphambili, ukushisisa, namanzi abilayo afakwe ngaphansi kwesigamu sehora. Incwadi yakhe Weeknight Wonders igcwele lezi zokupheka. (Ukuze uthole amathiphu amaningi wokulungiselela, hlola Imibono Yokuhlela Ukudla Kwe-Genius Ngeviki Elinempilo.)

Kepha ngisho nabapheki bodumo bazithola bengenalo uhlelo lomdlalo futhi badinga ukudla okunempilo, yingakho uKrieger egcina iphenti nefriji lakhe kugcwele ukudla okunempilo okuhlangana kalula kube isidlo esikhulu, njengotamatisi nobhontshisi abangafakwanga usawoti. , i-whole grain pasta, i-tuna ekheniwe ne-salmon, nezithelo nemifino efriziwe. Ubuye agcine ne-Campbell's Healthy Request Soups esandleni, futhi usebenzisana nenkampani ukuqwashisa ngesifo senhliziyo kwabesifazane. (UCampbell ubambisene ne-American Heart Association ukwenza umugqa weSicelo Esinempilo uhlangabezane nezidingo zeqembu zokuhlola inhliziyo.) Wakha le iresiphi enesikhumba esisodwa, eshesha kakhulu, nenempilo esebenzisa isobho likatamatisi eligcwalisiwe.

Inkukhu Enobhontshisi Omhlophe kanye Nemifino Yemifino

Izithako:

Izingcezu ezi-4 zesifuba senkukhu esingenathambo esingenasikhumba esincane (cishe amakhilogremu angu-1).

Salt amathisipuni kasawoti

¼ isipuni upelepele omnyama omusha

2 wezipuni amafutha omnqumo

1 u-anyanisi omncane, oqoshiwe

1 isanqante enkulu, ehlutshiwe futhi eqoshiwe

1 i-zucchini enkulu, eqoshiwe

Ama-clove ayi-2, egayiwe

½ isipuni i-thyme eyomile

1 10 ¾-ounce can Campbell's Healthy Request Condensed Tomato Soup

1 15.5-ounce ngeke usawoti ungeze ubhontshisi omhlophe (njenge-cannellini), ukhishwe futhi ugezwe

2 amathisipuni fresh lemon juice

Leaves inkomishi basil amaqabunga, lisikiwe zibe amaribhoni

Imikhombandlela:

1. Nonga inkukhu ngosawoti kanye nopelepele.

2. Epanini elikhulu phezu kwe-medium-high, ukushisa isipuni esisodwa samafutha. Faka uhhafu wenkukhu bese uyipheka kuze kube nsundu ezinhlangothini zombili bese upheka, cishe imizuzu engama-2-3 ngohlangothi. Dlulisela epuleti bese umboza nge-foil ukuze ufudumale. Phinda ngenkukhu esele.

3. Faka isipuni samafutha esisele epanini, wehlise ukushisa kube maphakathi, bese ufaka u-anyanisi. Pheka kuze kube yilapho u-anyanisi uthambile futhi ushintshashintsha, cishe imizuzu emithathu. Faka isanqante, i-zucchini, igalikhi, ne-thyme, bese upheka, ugovuza, kuze kube yilapho izaqathe zisathambile kepha ziqinile, cishe imizuzu emihlanu. Faka isobho, kanye no-¼ wenkomishi yamanzi. Faka ubhontshisi bese uletha ngamathumba. Nciphisa ukushisa kuye phansi bese upheka, umbozwe, uvuselele ngezikhathi ezithile, kuze kube yilapho imifino ithenda, cishe imizuzu eyi-8. Faka ijusi kalamula.

4. Hlukanisa ingxube kabhontshisi-imifino phakathi kwamapuleti amane bese phezulu ngakunye nocezu lwenkukhu. Gcoba nge-basil entsha.

Isebenza: 4

Lungiselela: 6 imizuzu

Pheka: Imizuzu engama-24

Isamba: Imizuzu engama-30

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