Indlela Izidlo Zokulungiselela Ukudla Okungakongela Ngayo Cishe u-$30 ngeviki

-Delile

• Isidlo sasemini sokulungiselela ukudla singakongela ukheshi-futhi akugcini lapho.
• Cha, akudingeki udle into efanayo ngesidlo sasemini nsuku zonke.
• Izikhathi Zokudla Ezimbili Zokulungiselela Ukuzama
• Uhlu Lwegrosa
• Iresiphi # 1: Ama-Meatballs aseTurkey
• Iresiphi #2: I-Vegan "Inkukhu" ye-Noodle Soup
• Buyekeza kwe-

Iningi labantu liyazi ukuthi ukwenza isidlo sasemini sokulungiselela ukudla kushibhile kunokudla okuya ngasethunjini noma ukuya endaweni yokudlela, kepha abaningi abaqapheli ukuthi ukulondolozwa okungenzeka kuhle okukhulu. Kungaba mnandi ukuhlukanisa usuku lwakho ngokuphuma uyothatha isidlo sasemini nehhovisi lakho i-BFF, kepha izinzuzo zokulungiselela isidlo sakho sasemini ngaphambi kwesikhathi zidlulela ngaphezu kokuba nomusa ku-akhawunti yakho yasebhange - ungahle udle ukudla okunempilo ngenxa yokudla ukulungiselela futhi. Nakhu ukuthi kanjani. (Okuhlobene: Ungadla Kanjani Ukulungiselela Njenge-Olympian)

Isidlo sasemini sokulungiselela ukudla singakongela ukheshi-futhi akugcini lapho.

"Ngithola ukuthi lapho ngithenga ukudla engangikuthenga (ex: ngangikuthanda ukuthenga isalmon, i-broccoli, namazambane kwa-Dig Inn), ngingenza izingxenye ezintathu noma ezine ngenani lesidlo sasemini esisodwa ukuthatha indawo, "kuchaza uTalia Koren, umsunguli weWorkweek Lunch, enikeza uhlelo lwamasonto onke lokulungiselela ukudla (oluhambisana ngokuphelele nesabelomali, iBTW).

Ngokocwaningo lwakamuva olwenziwe yiVisa, abaseMelika basebenzisa isilinganiso esingu- $ 53 ngesonto lapho bethenga isidlo sasemini. Uma uhlala edolobheni elinenani elengeziwe njenge-NYC noma iSan Francisco, ungahle usebenzise okungaphezulu kwalokho. (Okuhlobene: Ngisinde Ekudlani ngo- $ 5 ngosuku nge-NYC-futhi Angilambanga)

Kodwa ngesidlo sasemini sokulungiselela ukudla, ungadla ukudla okufana kakhulu nokudla kwakho kwasemini—ngenani elincane lezindleko. "Isitsha se-burrito e-Chipotle sibiza okungenani i-$ 9 ngentela, kuye ngokuthi uthola ini. Kodwa ungenza ezintathu zalezo zingxenye ekhaya ngentengo efanayo, "kusho u-Koren. "Ubhontshisi omnyama, ilayisi, nezinye izithako ze-burrito endishini ayibizi imali engako! Kungokufanayo nangezinye izindlela zakudala zokudla kwasemini, njengamasaladi, amasamishi namasobho."

O, futhi cishe uzothola ukuthi ukudla ukudla kuqala kwenza kube lula ukwenza izinqumo ezinempilo ngesidlo sasemini-ibhonasi ebucayi. "Ukulawulwa kwezithako kusiza kakhulu uma unemikhawulo yokudla noma uma ungumuntu okhetha ukudla, kanye nezingxenye zakho kungenzeka zilingane nezidingo zakho zendlala kangcono," kuphawula uKoren. (I-FYI, nanka ama-hacks okudla okulungiselelwe abantu abapheka okukodwa.) Ngamanye amagama, ngeke uzizwe sengathi kufanele uqhubeke nokudla ngemuva kokuthi ususuthi ngoba ulahle imali eyishumi esidlweni sakho. Futhi, ukuba nesidlo sasemini esilungiselelwe kusengaphambili esinempilo kuzokugcina ungagxili ezintweni ezilingayo, ezingenampilo eseduze.

Cishe ngama- $ 25, ungenza ukudla okuyisithupha ekhaya (okuningi kulokho okungezansi), okusho ukuthi uzoba nokudla okukodwa ongakusebenzisa esidlweni sakusihlwa (noma wabelane nomngane!), Futhi uzokonga cishe u- $ 28 kule nqubo . Uma usuka ekuthengeni ukudla kwasemini nsuku zonke uye ekulungiseni ukudla, ungonga endaweni ethile endaweni yebhola u-$1,400 ngonyaka ngesidlo sasemini kuphela. Uyahlanya, angithi ?!

Noma ungashintsheli ekuphakeleni ukudla * konke * kokudla kwakho, kusengenza umehluko omkhulu ngokuhlakanipha kwesabelomali. "ENew York City, ngangonga u- $ 250 ngenyanga ngokudla ibhulakufesi, isidlo sasemini nesidlo sakusihlwa ekhaya ngamaphesenti angu-75 esikhathi," kusho uKoren. "Kungisizile ukuthi ngijabulele ulwazi lokudla ngaphandle, futhi ngibe nokukhetha mayelana nezindawo zokudlela ezisezingeni eliphezulu engizoya kuzo." (Okuhlobene: Kungani Ukuqala Isidlo Sasemini Sokulungiselela Ukudla Okunempilo Kungaguqula Isidlo Sakho Sasemini)

Cha, akudingeki udle into efanayo ngesidlo sasemini nsuku zonke.

Iphuzu elilodwa lobuhlungu uma kukhulunywa ngokudla isidlo sasemini sokuqala ukuthi abantu bavame ukungafuni ukudla okufanayo. ngqo. into. nsuku zonke zesonto. Isifiso sokuhlukahluka siyingxenye yokuthi kungani abantu abaningi bekhetha ukuthenga ukudla kwasemini. Nazi izindaba ezimnandi: Akudingeki ukuthi uzinikele ekudleni okufanayo isonto lonke uma udla ulungiselela isidlo sakho sasemini.

"Empeleni, angivamisile ukutusa ukuthi umuntu adle ukudla kwasemini okufanayo okuyisihlanu ngokulandelana," kusho uKoren. Phela lokho kuyacika, kuyashesha. “Bengisebenzisa uhlelo lapho ngilungiselela okungenani amaresiphi amabili ngamaSonto ukuze ngidle ukudla kwasemini ukuze ngibe nezinhlobonhlobo, futhi ngiyakwazi ukuwavula nokuwavala,” kuchaza yena.

Uma lokho kubonakala kuyinkimbinkimbi kakhulu, kunelinye isu elingakhanga: "Uma ungumpheki we-novice futhi izindlela ezimbili zokupheka ngosuku olulodwa zibonakala ziningi, ungazama ukwenza i-buffet prep," kusho uKoren.

Yilapho upheka izithako ngaphandle kwendlela yokupheka futhi wakhe ukudla njengoba uhamba. Ngakho-ke ngokwesibonelo, ungosa i-broccoli, usike isipinashi, ubhake inkukhu, bese upheka i-quinoa enkulu. "Lapho-ke zonke izinsuku zingahluka ngaphandle kokupheka ukudla okuningi," kunezela uKoren. (Le nselelo yezinsuku ezingama-30 yokulungiselela ukudla kwabaqalayo izokusiza ukuthi usebenzise ukudla kwakho okusele futhi.)

Olunye udaba olujwayelekile nge-prepping yokudla ukuthi kunzima ukusebenzisa iphakethe lonke lokudla okuthile (njengekhilogremu lamabele ezinkukhu) ngeresiphi eyodwa nje. Lesi esinye isizathu esenza ukuthi u-Koren abhangqe izindlela zokupheka ezimbili ngeviki zokudla kwasemini ezinambitheka ngendlela ehlukile kodwa zabelana ngezithako ezithile. Lokhu akugcini nje konga imali, kodwa futhi kunciphisa ukumosha.

“Uma uthenga izithako zokwenza ukudla okukodwa, uzoba nokudla okusele okuzosetshenziswa kwesinye isidlo (okuthatha isikhathi eside ukukupheka) noma okonakele efrijini lakho,” usho kanje. "Izindlela zami zokupheka zenza abantu basebenzise i-zucchini yonke, i-bell pepper yonke, noma ikhilogremu yonke ye-ground turkey ukuze ungabi nalutho osele ukwazi ukuthi yini okufanele uyenze noma uyilahle. Uma umosha ukudla, uchitha imali futhi, ngakho ukulungiselela ukudla kukusiza ukuba ugweme lokho."

Izikhathi Zokudla Ezimbili Zokulungiselela Ukuzama

Uqinisekile ukuthi usukulungele ukukunika ithuba? Nakhu konke odinga ukukwazi. (Ufuna imibono ethe xaxa? Hlanganisa le mibono yokulungiselela ukudla engeyona inkukhu nelayisi edabukisayo.)

Isabelomali: $ 25, ukhiphe izinongo, okusebenza kufinyelele ku- $ 4.16 ngokudla ngakunye kokudla okungu-6, i-3 yeresiphi ngayinye. (UKoren uthenge lokhu kudla eColorado, ngakho amanani endaweni yakho angahluka kancane.)

Ukuzibophezela kwesikhathi: Imizuzu engama-60 kuye kwengama-90, kuye ngomuzwa wakho wokupheka

Uhlu Lwegrosa

• 1 14-oz (396g) iphakheji ye-tofu eqinile
• Iphakethe le-spaghetti engu-1 12-oz (340g) (okungcono iphrotheni pasta efana neBanza)
• Izinti ezintathu zesilimo esidliwayo esinamagatsha anamanzi
• 3 izaqathi izinti
• 1 anyanisi ophuzi
• umhluzi we-veggie (noma amanzi)
• ugaliki
• I-soy sauce
• 16 oz (453g) i-ground turkey
• 1 iqembu lama-kale
• uwoyela ozikhethele wona
• i-pesto ethengwe esitolo noma eyenziwe ekhaya (u-Koren uthanda i-Trader Joe's)
• ushizi ogayiwe ozikhethele (Parmesan, Pecorino Romano, Feta, njll.)
• isoso elibomvu olikhethayo
• i-thyme eyomisiwe
• iparsley eyomile
• i-cumin powder
• u-anyanisi powder
• cayenne
• usawoti
• upelepele
• ama-flakes abomvu abomvu

Iresiphi # 1: Ama-Meatballs aseTurkey

Izithako

• I-pasta engenama-gluten ayi-6 oz (170g) (sebenzisa uhhafu webhokisi le-12-oz)
• I-16 oz (453g) turkey yomhlabathi
• 1/2 anyanisi ophuzi, oqoshiwe
• Ama-clove ayi-3, egayiwe ahlukaniswa
• usawoti kanye nopelepele ukunambitha
• 1 ithisipuni ikhumini
• 2 amathisipuni thyme
• 1 ithisipuni anyanisi powder
• 1/2 isipuni cayenne
• 2 wezipuni kawoyela ozikhethele wona
• 6 izinkomishi kale, oqoshiwe
• Izipuni eziyi-6 zesitolo esithengiwe noma esenziwe ekhaya
• Okuzikhethela: ushizi ozikhethele ukuhlobisa
• Okuzikhethela: isoso elibomvu olikhethayo ngama-meatballs

Izikhombisi-ndlela

1. Lungisa i-pasta ngokwephakheji. Gcina 1/2 indebe yamanzi we-pasta.
2. Lungisa ama-meatballs ngokungeza i-turkey, u-anyanisi, u-1/2 wegalikhi nazo zonke izinongo endishini. Hlanganisa kahle futhi wenze amabhola angu-9 ngezandla zakho.
3. Faka amafutha epanini emlilweni ophakathi nendawo. Ngemuva kwemizuzu engu-2, engeza ama-meatballs e-turkey. Bayeke bapheke cishe imizuzu emi-5 ngaphambi kokuwagingqa. Phinda lesi sinyathelo aze aphekwe (cishe imizuzu engu-15) bese uwasusa epanini bese uwabeka eceleni.
4. Faka uwoyela omncane, i-kale, nogalikhi osele epanini. Saute cishe imizuzu emihlanu, kuze kube yilapho i-kale ithambile.
5. Ukuhlanganisa: Phonsa i-pasta nge-pesto kanye namanzi agciniwe e-pasta bese uhlukanisa ezitsheni zakho. Engeza i-kale, ama-meatballs e-turkey, nama-garnishes (uma usebenzisa). Lesi sidlo sinobungani obufriza futhi sishisa kamnandi kwi-microwave noma esitofini.

(Okuhlobene: Imicabango engama-20 Onayo Ngempela Ngesikhathi Sokulungiselela Ukudla)

Iresiphi #2: I-Vegan "Inkukhu" ye-Noodle Soup

Izithako

Ukuze uthole i-Tofu Marinade

• 1/4 indebe ye-soy sauce
• 2 wezipuni umhluzi wemifino
• I-Ground pepper

Izithako Main

• I-tofu eqinile yephakheji engu-1 14-oz (396g).
• I-6 oz spaghetti noma ama-noodle
• Izinti ezintathu zesilimo esidliwayo esinamagatsha anamanzi, ziqoshiwe
• Izinduku ezintathu zesanqante, oqoshiwe
• 1/2 anyanisi ophuzi, oqoshiwe
• 4 izinkomishi umhluzi wemifino
• 2 izinkomishi zamanzi
• 2 clove ugarlic
• 2 amathisipuni thyme
• 2 amathisipuni iparsley omisiwe
• usawoti kanye nopelepele ukunambitha
• ama-flakes abomvu abomvu

Izikhombisi-ndlela

1. Esitsheni, hlanganisa i-soy sauce, umhluzi we-veggie, ne-ground pepper. Hlangisa i-ovini yakho iye ku-400 ° F.
2. Khipha i-tofu, uyinqume ibe ama-cubes, bese wengeza izingcezu endishini nge-marinade. Gcoba ngobumnene ukuze ugqoke izingcezu bese ubeka eceleni.
3. Lungisa isobho ngokufaka uwoyela no-anyanisi oqoshiwe ebhodweni elikhulu phezu komlilo ophakathi. Faka kahle futhi ngemuva kwemizuzu embalwa, engeza yonke imifino. Vumela ukupheka imizuzu emi-5. Bese wengeza umhluzi nezinongo bese ulethe ngamathumba. Faka i-pasta (engaphekiwe) bese ubila imizuzu engama-20. Nambitha isobho njengoba lipheka bese ulungisa izinongo lapho kudingeka.
4. Ngesikhathi isobho lipheka: Lungiselela ishidi lokubhaka elinesifutho sokupheka. Engeza i-tofu ebhodini lokubhaka bese usakaza izingcezu ngokulinganayo. Bhaka imizuzu engu-15. Ukuphequlula izingcezu ze-tofu phakathi kuyakhethwa.
5. Lapho i-tofu isiqedile (kufanele ibe crispy kancane emaphethelweni), yengeze esobheni. Vala ukushisa bese uhlukanisa isobho libe iziqukathi ezintathu zokulungiselela ukudla. Lesi sidlo sinobungani obufriza futhi sishisa kamnandi kwi-microwave noma esitofini.

Buyekeza kwe-