Thenga Kanye, Yidla Isonto!

-Delile

• Buyekeza kwe-

NgeSonto ekuseni, ukuthola ukulala kwakho noma ukuhlangana kusofa umjaho we-Netflix marathon kukhanga kakhulu kunokuya esitolo. Kepha uhambo olulodwa olusheshayo alunacindezelo futhi ludla isikhathi kunokuzama ukuzulazula esigabeni sokukhiqiza nokuveza umzila ubusuku obubodwa emva komsebenzi. Futhi uma uhamba nohlu oluhlelekile lwegrosa necebo lokudla, awudingi ukugqolozela efrijini lakho uzibuza, "Yini yokudla kwakusihlwa?" noma usebenzise ukukhipha.

Ukuze ubone ukuthi kulula kanjani, futhi okumnandi futhi okunempilo-kungaba, sebenzisa uhlu lokudla nohlelo lokudla ngezansi. Azikho izithako ezihlanyayo noma izindlela zokupheka eziyinkimbinkimbi lapha! Futhi uma wenza izindlela zokupheka uma unesikhathi ngeSonto, ungaphonsa ndawonye okunye ukudla kwesonto ngemizuzu ngokuhlanganisa okokudla onakho okusele.

Chofoza lapha ukuze uphrinte uhlu lwezithako, izindlela zokupheka, kanye nohlelo lokudla.

Uhlu Lwegrosa

1 bunch parsley

1 ikhanda le-broccoli

Ikholifulawa 1 yekhanda

2 (10-ounce) izikhwama isaladi eluhlaza

1 ubhatata

1 ukwatapheya

1 ulamula

1 ikhanda likagalikhi

Isinkwa samasangweji sikakolweni ophelele esingu-100%

Ama-pitas aphelele okolweni

Iphakethe eli-1 ama-tortillas angu-6-intshi okolweni ophelele

Ibhotela le-alimondi lemvelo

1 inkomishi ye-anchovies

Imbiza engu-1 yeminqumo emnyama

Imbewu ye-Fennel

Ama-flakes abomvu abomvu

Amaqanda angu-1

I-wedge engu-1 ushizi waseParmesan osekhulile

Ushizi we-cheddar onamafutha aphansi

Amathanga enkukhu angenalutho, angenasikhumba (cishe amakhilogremu amabili)

Isikhwama esingu-1 (ama-ounces angu-4) i-salmon ebhemayo

Izinto zamabhulukwe

Irayisi elinsundu lezinhlamvu ezinde

Ama-oats ahlanganisiwe

I-1 ingaba (ama-ounces ama-3) i-tuna ephansi ye-mercury

I-1 ingaba (ama-ounces ayi-15) ama-chickpeas angenawo usawoti

Umhluzi wenkukhu ophansi-sodium

Akukho-usawoti ungeze utamatisi isosi

I-Salsa

Omisiwe

Isinaphi se-Dijon

Amafutha omnqumo angeyona intombi

Iviniga elimhlophe lewayini

Ukupheka isifutho

Usawoti

Upelepele

Ushukela

Prep Recipes

Inkukhu Eyosiwe Yesitayela SaseRoma

Isebenza: 1 okusele

Izithako:

2 wezipuni imbewu fennel

1/4 ithisipuni ama-flakes abomvu

1/2 isipuni sikasawoti

Ama-clove ayi-2, egayiwe

Isipuni esingu-1 samafutha omnqumo ayintombi nto

Amathanga enkukhu angu-8 angenamathambo, angenasikhumba (cishe amakhilogremu angu-2), asikiwe

Ukupheka isifutho

Imikhombandlela:

1. Hlangisa ihhavini liye kuma-350 degrees.

2. Esitsheni esikhulu sokuxuba, hlanganisa imbewu yefennel, ama-flakes abomvu abomvu, usawoti, igalikhi, namafutha. Faka amathanga enkukhu bese uwaphonsa ukuze ugqoke kahle. Fafaza ishidi lokubhaka ngesifutho sokupheka esinganqandeki, bese uhlela inkukhu ungqimba olulodwa. Rosa kuze kube yilapho inkukhu ibhalisa ama-degrees angu-165 nge-thermometer efundwayo, cishe imizuzu engu-25 kuya kwangu-30.

I-Vinaigrette Yonke-Inhloso

Yenza: 1 1/4 izinkomishi

Izithako:

I-1/2 indebe yamafutha omnqumo angakaze asetshenziswe

1/4 indebe yewayini elimhlophe uviniga

1/4 indebe yamanzi

2 wezipuni we-mill shallot

1 ithisipuni Dijon lwesinaphi

1/4 ithisipuni kasawoti

1/8 isipuni sikashukela

Upelepele

Imikhombandlela:

Embizeni ye-mason, hlanganisa zonke izithako, wengeze upelepele ukunambitha, bese uxubha kahle ukuze uhlanganise. Gcina esiqandisini kuze kube amasonto angu-2. Letha ekamelweni lokushisa ngaphambi kokuthuthumela nokusebenzela ukusetshenziswa ngakunye.

Imifino Eyosiwe

Ikhonza: 1 ngokudla okusele

Izithako:

Inhloko engu-1 ye-broccoli, ihlukaniswe yaba ama-florets

Ukholifulawa wekhanda eli-1, wehlukaniswe waba ama-florets

1 ubhatata, uthathe izingcezu eziyi-intshi engu-1

Isipuni esingu-1 samafutha omnqumo ayintombi nto

Usawoti

Upelepele

Imikhombandlela:

1. Hlangisa ihhavini liye kuma-degree angama-400. Ulayini amashidi amabili okubhaka ngesikhumba noma ifoyile ye-aluminium engasebenzi.

2. Endishini enkulu yokuxuba, hlanganisa ndawonye i-broccoli, ukholifulawa, ubhatata, namafutha omnqumo (ukusebenza ngamaqoqo amabili uma kudingeka). Isizini ukunambitha ngosawoti kanye nopelepele. Hlukanisa ingxube ngokulinganayo phakathi kwamashidi okubhaka alungiselelwe. Rosa kuze kube yilapho uthambile futhi uqala ukuba nsundu, cishe imizuzu engama-30. Vumela ukupholisa nokugcina ezitsheni ezivaliwe esiqandisini kuze kube yisonto.

Ilayisi likaHerbed Brown

Yenza: 4 izinkomishi

Izithako:

Izinkomishi ezi-1/2 zerayisi elinsundu okusanhlamvu

2 1/3 amanzi endebe

1 ithisipuni yamafutha omnqumo

1/4 ithisipuni kasawoti

1/2 inkomishi eqoshiwe amaqabunga eparsley

Imikhombandlela:

1. Hlangisa ihhavini liye kuma-375 degrees.

2. Faka irayisi endishini yokubhaka engamayintshi angu-8x8. Letha amanzi emathunjini, bese ufaka elayisi ngamafutha nosawoti. Vala uvalwe nge-aluminium foil bese ubhaka ihora elilodwa.

3. Susa kuhhavini ugovuze uparsley. Vumela ukupholisa nokugcina ezitsheni ezivaliwe esiqandisini kuze kube yisonto.

Uhlelo Lokudla Lwezinsuku Eziyisi-7

NgeSonto

Ukudla kwasekuseni: Isinkwa sikakolweni esiphelele esinamaqanda aqhekeziwe nge-salsa

Isidlo sasemini:Imifino yesaladi exutshwe ne-ounces 3 ye-tuna, i-1/4 inkomishi irayisi elibomvu eline-herbed, nezipuni ezimbili ze-vinaigrette

Isidlo sakusihlwa:Inkukhu eyosiwe enesitayela samaRoma enemifino eyosiwe nelayisi elibomvu eline-herbed (Amathanga we-Reserve 6, izinkomishi ezi-3 zerayisi ansundu, nezinkomishi ezi-3 1/2 zemifino eyosiwe kamuva evikini.)

UMsombuluko

Ukudla kwasekuseni: Oatmeal nge omisiwe kanye almond ibhotela

Isidlo sasemini:Imifino yesaladi exutshwe ne-1/2 inkomishi ehlanjululwe kanye ne-chickpeas ekhishwe kanye ne-isipuni esingu-1 yonke i-vinaigrette, efakwe ku-pita kakolweni ogcwele

Isidlo sakusihlwa:I-frittata yemifino ethosiwe: Qoba isitsha esingu-1/2 inkomishi yemifino eyosiwe bese uqhubukuzela amaqanda amabili ashayiwe. Thela ku-skillet esincane esingabambeki bese ubhaka ama-degree angama-350 kuze kusethwe, cishe imizuzu eyi-12.

NgoLwesibili

Ukudla kwasekuseni: Isinkwa sikakolweni esiphelele esine-1/8 ukwatapheya nama-ounces amabili abhema i-salmon

Isidlo sasemini:Imifino yesaladi exutshwe ne-1/2 indebe eqoshiwe yenkukhu esele, isipuni esingu-1 egayiwe ushizi weParmesan, kanye nesipuni esingu-1 i-vinaigrette yenhloso yonke

Isidlo sakusihlwa:I-quesadilla yemifino ethosiwe: Qoba inkomishi engu-1/2 yemifino esele usale, bese uphonsa nge-1 ounce shredded low-fat cheddar. Beka phakathi kwama-tortilla amabili bese upheka ku-skillet phezu komlilo ophakathi kuze kube nsundu kancane ezinhlangothini zombili. Khonza nge-1/8 ukwatapheya ocutshiwe kanye ne-salsa.

NgoLwesithathu

Ukudla kwasekuseni: Morrrrito wasekuseni: Amaqanda aqhekeziwe ane-salsa kanye ne-1/8 ukwatapheya asongwe nge-tortilla kakolweni ophelele

Isidlo sasemini:I-Hummus ne-pita: I-Puree 1/2 inkomishi ehlanjululwe futhi yakhanywa i-chickpeas ne-1 ithisipuni yamafutha omnqumo, i-clove yegalikhi engu-1, nejusi ye-1/2 lemon.

Isidlo sakusihlwa: Isobho lezinkukhu lase-Italy: Gcoba u-1 wegalikhi ochotshoziwe, inkomishi engu-1/2 isike inkukhu esalile, inkomishi engu-1/2 yemifino esalisiwe, ne-1/4 inkomishi elayisi elinsundu libe izinkomishi ezi-2 umhluzi wenkukhu ongaphansi. Shisisa phezu komlilo ophakathi nendawo kuze kushunqe, cishe imizuzu emi-5.

ULwesine

Ukudla kwasekuseni: Oatmeal nge omisiwe kanye almond ibhotela

Isidlo sasemini:Imifino yesaladi exutshwe ne-1/4 inkomishi ehlanjululwe kanye ne-chickpeas ekhishwe kanye ne-isipuni esingu-1 yonke i-vinaigrette enenhloso efakwe ku-pita ekolweni egcwele efudumele

Isidlo sakusihlwa:Inkukhu enotamatisi neminqumo: Epanini lokuthosa, hlanganisa isipuni esingu-1 samafutha omnqumo, ama-olive ama-4 aqotshiwe aqotshiwe kanye ne-anchovy fillet eyodwa. Engeza 1/4 inkomishi ye-tomato sauce kanye ne-1 esele yethanga lenkukhu, bese upheka kuze kushisa. Phezulu nge-parsley eqoshiwe.

NgoLwesihlanu

Ukudla kwasekuseni: Isinkwa sikakolweni esiphelele esinamaqanda aqhekeziwe nge-salsa

Isidlo sasemini:Thela inkomishi engu-1/4 ehlanjululwe futhi ikhishwe ama-chickpeas, i-avocado eqoshiwe engu-1/8, nesipuni esingu-1 se-vinaigrette yonke injongo, bese ukhonza phezu kwemifino yesaladi.

Isidlo sakusihlwa:Ilayisi elinsundu kanye ne-casserole yemifino egazingiwe: Hlanganisa inkomishi engu-1 esele imifino ethosiwe, inkomishi engu-1 esele irayisi elinsundu, iqanda elingu-1, kanye ne-1/4 indebe ye-parsley ku-skillet ephephile kuhhavini. Phezulu ngezipuni ezi-2 ze-cheddar enamafutha aphansi. Bhaka ngama-degree angama-350 uze ufudumale bese ushizi uncibilika, cishe imizuzu engu-8 kuya kwengu-10. Gcina uhhafu ukuze uthole isidlo sasemini kusasa, futhi udle uhhafu ngemifino yesaladi ephoswe ngesipuni esingu-1 sevinaigrette yenhloso yonke.

NgoMgqibelo

Ukudla kwasekuseni: Ithosi likakolweni lonke eline-avocado engu-1/8 nama-ounces angu-2 e-salmon ebhenyiwe

Isidlo sasemini:Irayisi elishiyile elinsundu kanye ne-casserole yemifino eyosiwe

Isidlo sakusihlwa:I-Pita pizza: Kuchithwe i-pita engu-1, bese usakaza ungqimba oluncane lwesosi yetamatisi engxenyeni ngayinye. Phezulu ngemifino eyosiwe esele, iminqumo eqoshiwe, nezipuni ezimbili ezigayiwe ze-Parmesan ushizi. Bhaka kuze kube yilapho i-pizza ishisa futhi ushizi uba nsundu, cishe imizuzu emi-2.

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