4 Nzira Itsva dzekunakisa Hove

Zvemukati

• Marinade
• Zesty Rub
• Fresh Herbs
• "Cream" Sauce
• Ongororo ye

Usatyisidzirwe nepfungwa yekubika hove: Ndiyo puroteni iri nyore kugadzira chikafu chinonaka, chine hutano. Wakashongedzerwa neaya manyorerwo ekuwedzera kukwirisa, kunyangwe iye anonyanya kuve chef anogona kugadzira mukombe wehove unonwisa mvura. Salmon nyowani, tuna, tsvuku tsvuku, uye halibut ndizvo zvandinofarira, asi iwe unogona zvakare kushandisa aya mapikicha kushandura hove dzemumagaba kuva gourmet, chikafu chine hutano.

Marinade

Quentin Bacon

Marinade yakapusa inowedzera matani ekunaka pasina akawandisa macalorie. Hove dziri mune idzi tacos dzinonaka dzakabikwa muraimu, cilantro, uye zvinonhuwira-hauzombofa wakamboda kuenda kuresitorendi yekuMexico kuti ugutse hove yako yekuda taco zvakare!

Yakanaka Hove Tacos ine Tequila-Lime Sauce uye Pickled Slaw

Inoshumira: 6

Zvimwe zve marinade:

1/4 mukombe wakachena lime juice (kubva pa2 kusvika ku3 marimu)

3 maspuni uye 2 mashupuni extra-virgin mafuta omuorivhi

2 tablespoons akachekwa akachena cilantro

1/2 teaspoon pasi kumini

1/2 teaspoon cayenne pepper

1/4 teaspoon yegungwa munyu

1 1/2 mapaundi machena ehove dzehove, dzakadai semahi-mahi, red snapper, kana cod

Zvisungo zve slaw:

8 matsvuku kana machena machena, akachekwa (anenge 1 mukombe)

1/2 musoro tsvuku makabheji, nehafu uye zvitete zvakachekwa zvakachinjika (anenge makapu matatu)

3/4 mukombe shuga

3/4 mukombe apple cider vhiniga

Zvisungo zve sauce:

1/2 mukombe (4 ounces) nonfat plain Greek yogurt

2 tablespoons yakanaka-tequila (iwe unogona kutora mamwe marimu emurimu kana uchida)

1 teaspoon grated lime zest pamwe ne 1 punipuni yakachena limeimu

1 mashupuni akachekwa akachekwa cilantro

Zvisungo zve tacos:

12 6-inch chibage tortilla

2 marimu, akachekwa mumakona

Mafambiro:

1. Kuti uite pickled slaw, whisk shuga uye apple cider pamwe chete mundiro yepakati. Wedzera radishes uye kabichi, zvifukidze zvakasimba nepurasitiki yekuputira uye firiji kwemaawa matatu kana kupfuura uye neusiku.

2. Kuti usvine hove, whisk lime muto, mafuta omuorivhi, cilantro, kumini, cayenne, uye munyu pamwe chete mundiro yepakati. Wedzera hove dzemafuta uye tendeuka kuti ufuke. Vhara ndiro nepurasitiki yekuputira uye refrigerate kweinenge 1 awa kana kusvika kumaawa matatu.

3. Ye muto, whisk yogati, tequila, lime zest uye muto, uye cilantro pamwe chete mundiro diki. Dhavhara nepurasitiki nekuputira uye firiji kusvikira washumira.

4. Pisa moto wemazimbe kana gasi kuti upise zvakanyanya uchitevedzera zvakataurwa nemugadziri, kana pisa pani yegirobhu kukanda kupisa kwakanyanya. Shandisa mapepa emapepa uye mbambo kuti uzore magrisi egrill nemafuta ecanola akasara. Bvisa hove kubva kune marinade uye grill pasina kutendeuka kusvikira yakasimba uye yakasviba mukati, 4 kusvika ku5 maminetsi. Chinja hove mundiro woipwanya kuita zvidimbu zvinoruma.

5. Rongedza tortilla uye putira mumapepa akanyorova. Isa pane ndiro uye microwave mune gumi-masekondi ekuwedzera (anenge makumi matatu masekondi akazara), uchitarisa pakati pezvikamu kuti uone kana zvichidziya uye zvichinzwisisika.

6. Kushumira, govera hove pakati pematoti. Pamusoro nemamwe makabheji akabikwa uye radish slaw uye shandisa tequila sauce uye fresh lime wedge.

Recipe yakagadziridzwa kubva Pretty Delicious naCandice Kumai, Rodale Books, 2012

Mufananidzo wechikwereti: Quentin Bacon

Zesty Rub

Candice Kumai

Kuti unyore firita inofinha, edza kuipukuta pamwe nekubatanidzwa kwecitrus zest uye mahebhu usati wabheka mupepa rechinyorwa. Iyi inonaka "yakanyorova" rub yakazara nekunaka uye inovimbiswa kufadza kunyange vanonyanya kukahadzika vanodya hove.

Halibut uye Papillote

Inoshumira: 4

Zvisungo:

1 chikamu lime zest

1 chikamu orange zest

1 chikamu chakaputa paprika

1 chikamu chakaomeswa oregano

2 mashupuni jisi rearangi

Gungwa munyu

4 (4-ounce) halibut mafaira

1 zai, isina kurohwa, yeiii kusuka

Mafambiro:

1. Preheat oven kusvika ku440 degrees. Vhura zvimedu gumi-masendimita echinyorwa mapepa muhafu. Cheka cheki chimwe nechimwe muhafu yemoyo, chengeta rakapetwa divi rakamira, kuitira kuti kana razarurwa riite moyo wakazara.

2. Mundiro duku, batanidza kutanga 6 zvigadzirwa kuti ugadzire mvura yakanyorova.

3. Kune rimwe divi reganda rakaumbwa semoyo, isa fillet uye kumusoro ne 1/4 yemvura yakasanganiswa musanganiswa.

4. Geza imwe mucheto weparchment nemazai ekugeza. Peta hafu isina chinhu yeganda pamusoro pehove. Kutangira pamusoro pemoyo tanga kugadzira mipete nechekumucheto, uchikwesha bepa nekusuka zai pese parinopetwa kugadzira pakiti rine hove dzakavharirwa. Kupeta kwega kwega kunofanirwa kupindirana nekapfuura.

5. Isa halibut mapaketi pabheka uye bika kwemaminitsi masere.

6. Bvisa muchoto. Uchishandisa chigero chakapinza, cheka kuvhura kumusoro kwepakiti rega rega, uchinyatso chenjera kuti urege kuzvipisa pachako pamhepo. Vhura micheto yakatemwa kumashure kuti uburitse hove. Shumira uye unakirwe!

Recipe yakagadziridzwa kubva Zvibikire Sexy naCandice Kumai, Rodale Books, 2012

Mufananidzo wechikwereti: Candice Kumai

Fresh Herbs

Candice Kumai

Mishonga mitsva yakadai sebasil, oregano, thyme, uye tarragon, kwete chete kuwedzera dhivhisi inonaka yehove yako, zvakare akazara nema antioxidants ane hutano uye mavitamini. Iyi pesto yakareruka, inogadzirwa nemaarumondi nebasil (hapana fattening cheese uye pine nuts), inobatana zvakakwana nehove chero ipi zvayo yekudya kunonaka kusina mafuta akawanda.

Ganda Almond Pesto

Inoita: 1 kusvika 1 1/2 makapu pesto

Zvisungo:

3 makapu matsva ebasil mashizha, madzinde akabviswa

1/2 kapu yakazara maarumondi mbishi

1 garlic clove, inenge yakagurwa

3/4 teaspoon yegungwa munyu

1/2 mukombe yakawedzera mhandara yemafuta emuorivhi

2 tablespoons fresh lemon juice

Mafambiro:

1. Isa basil, maarumondi, gariki, uye gungwa munyu muzvigadzirwa zvekudya uye kupomba kuti ubatanidze.

2. Kana zvigadzirwa zvangova mealy, zvishoma nezvishoma zvinowedzera mumafuta emuorivhi, kugadzira kusvikira musanganiswa wanyatsochekwa asi uchine hunyoro, ingangoita mineti. Pulsa muto remonamu.

3. Chengetera mumudziyo unochengeterwa wekuchengetedza kana chirongo kwevhiki rinosvika.

Nyore Pantry Pasita neTuna uye Skinny Almond Pesto

Inoshumira: 2

Zvisungo:

1/2 bhokisi (8 ounces) linguine, yakabikwa uye yakanyoroveswa

1 inogona albacore tuna mumafuta emuorivhi, yakadirwa

2 tablespoons extra virgin olive oil

1/2 mukombe Skinny Almond Pesto

1 kapu yemusango arugula 1/2 mukombe basil Lemon muto uye zest Gungwa munyu

Mafambiro:

1. Muhombodo hombe, kanda chakabikwa uye chakatonhora linguine nepesto nemafuta emuorivhi, wozokanda tuna yemumagaba, kupwanya tuna neforogo.

2. Kanda zvinhu zvose zvakanaka kuti upfeke. Mwaka nemugungwa munyu uye ndimu muto uye zest kuravira.

3. Kumusoro nearugula yemusango. Plate pasta uchishandisa mbambo uye kumonyanisa pasita kuti ugadzire kukwirira pahwendefa.

4. Pedzisa mahwendefa netambo shomanana dzearugula, basil itsva, uye zest yemonimu.

Mufananidzo wechikwereti: Candice Kumai

"Cream" Sauce

Candice Kumai

Kuchinjika kwangu kwekunyepedzera mune ino yakaserera pasi "kirimu" muto? Ini ndinoshandisa mukaka wakabuda evaporated pachinzvimbo cheheavy cream kutema macalorie uku ndichichengeta decadent flavour.

Pan-Seared Salmon muCreamy Balsamic Sauce

Inoshumira: 4

Zvisungo:

3 tablespoons butter, yakakamurwa

2 shallots, akachekwa akachekwa, kunyanya pane mandoline

2 garlic clove, yakapwanyika

1/4 mukombe yakaderedzwa-sodium soy muto

1/3 mukombe balsamic vhiniga

1 inogona (12 ounces) yakaderera-mafuta mukaka wakabuda

1 (16-ounce) pasuru linguine (gluten-isina pastas inoshandawo saizvozvo!)

1 pound salmon zviputi, zvakagoverwa mu 4 servings

Gungwa munyu kuravira

2 makapu arugula

1/2 mukombe yakapwanyika mahaznuts (kusarudza)

Mafambiro:

1. Muchikwata chepakati pepakati pamusoro pemhepo inopisa, wedzera 1 kiyiyo yepuniko bhotela uye shallots. Sweat shallots kwemaminitsi mashanu. Wedzera gariki uye ramba uchibika kusvika shava, ingangoita maminetsi maviri kusvika matatu.

2. Wedzera soy muto uye balsamic vhiniga pani uye simmer pamusoro pepakati kupisa kwemaminitsi mashomanana. Dzima kupisa. Wedzera chipunu 1 chebhota uye kurunga kusvika zvakazara emulsified. Uchishandisa yakanaka sieve, svinura muto, kurasa shallots negariki. Isa parutivi kuti utonhore.

3. Muchikwama chidiki pamusoro pekupisa kwepakati, wedzera mukaka wakasviba uye uuderedze nehafu. Bvisa kubva pakupisa. Kutonhorera zvishoma.

4. Nepo mukaka wakaputika uri kuderera, bika linguine sezvinorayirwa pasuru. Kushushikana, kuvhunduka nemvura inotonhora, uye kuseta parutivi.

5. Mukapu yepakati sesa kana simbi-skillet pamusoro pepakati-yakanyanya kupisa, wedzera sipo yepuniki yetirairi nesalmoni. Bika salmon mupani inopisa kwemaminitsi maviri kusvika ku3 uye uise muvheni ye 350-degree kuti upedze kwemaminitsi mashanu kusvika ku6, kana 7 kusvika ku8 maminetsi ekuita zvakanaka.

6. Kuti upedze muto, sanganisa mukaka wakadzikira wakasanduka kuita bharisamu / soy muto wemusanganiswa. Whisk kusanganisa, uye kurunga negungwa munyu.

7. Kuti ndiro, kanda zvishoma linguine mu balsamic sauce. Zvishoma kukanda muarugula. Pamusoro nehazelnuts yakapwanyika, kana uchishandisa, uye pakupedzisira, salmon yakatsva kana yakagadzirira.

Mufananidzo wechikwereti: Candice Kumai

Ongororo ye