Iyo 5 Hutano Nzira dzekubika

Zvemukati

• Ongororo ye

Kana kugadzirira kudya kwemanheru kuchireva kusvuura pamusoro pechikafu chakagara chaiswa muchando kana kuvhura bhokisi idzva rezviyo, inguva yekuchinja. Iwe haufanire kunge uri mukiki anobudirira kuti ugadzire yakaderera-mafuta, chikafu chine hutano chinonaka zvakanyanya. Dambudziko guru rekudya zvakanaka uchiona macalorie kusarudza chikafu chine chikafu uye kudzivirira mafuta ezvekudya asina kuwanda.

Zvinotevera ndezvishanu supereasy, mashoma-mafuta ekubikisa matekiniki iwe aunogona kugona mune inguva iyo inotora kuti nuke Lean Cuisine. Kunyangwe iwe ukasarudza kubira, microwave, kumanikidza kubika, kupisa kana kusveta-fry, iwe unofara kuziva kuti nzira yega yega haina kungoita yakaderera mumafuta (nekuti inoda hushoma kana kuti haina mafuta) asi inounza zest muzvikafu . Imwe bakoat: Nekuti idzi inzira dzekubika-nekukurumidza, iwe uchafanirwa kufuratira iyo inozivikanwa adage uye uve mubiki uyo anotarisa iyo poto - kubatsira kuichengeta kubva pakubika (kana kupisa, kunamatira kana charring).

1. STEAMING

Kusvira, zviri nyore, kubika chikafu munzvimbo yakavharirwa yakazadzwa neutsi. Unogona kupfungaira munzira dzakasiyana siyana: nebhasiketi rakafukidzwa, rakapetwa rinogara pamusoro pehari yemvura iri kufashaira; nechiputiro chematehwe kana pepa; neChinese bamboo steamers anokwira pamusoro pe wok; uye neyakareruka magetsi emagetsi. Vanobika vanobika uye zvisimbiso mukuravira, kubvisa kudiwa kwemafuta akawedzerwa panguva yekugadzirira. Iyo zvakare inochengetedza zvinovaka muviri kupfuura chero imwe nzira yekubika kunze kwema microwaving. Iyo yakakwana kune hove uye shellfish nekuti haina kuomesa iyo yakashata nyama. Halibut, cod uye snapper steam zvakanyanya zvakanaka.

Vanonyanya kukwikwidza: Muriwo wakadai seasparagus, zucchini uye bhinzi yegirini, mapeya, mazamu ehuku, hove dzehove uye shellfish.

Zvishandiso: Hari hombe yekuisa zvitsinga zvebhasikiti zvinoputsika, zvitsinga zvemushenjere zvekuChina kuti zviturikire pamusoro pewoki (zvitsinga izvi zvinotangira pamadhora gumi-madhora makumi mana), kana zvipfunga zvemagetsi. Iyo Black & Decker FlavorScenter steamer ndiyo nyowani yemagetsi modhi iyo ine yakavakirwa-mukati yekunhuhwirira-hwema hwekunhuhwirira iyo iwe yaunogona kuwedzera miriwo nezvinonhuwira. Iyo inouya nehombe 3.5-quart ndiro uye 7-kapu mupunga ndiro uye inogadzirisa timer ine bhero rechiratidzo uye otomatiki kuvhara ($ 35).

Mazano ekubika:

Kuti ufukidze pamusoro pechitofu, ingo isa mvura kumota mune yako yakasarudzwa chitofu-pamusoro peseya, dzikisa kupisa kuitira kuti simmer yakasimba itumire kupukunyuka kwemhepo, wedzera chikafu kuimba inopfungaira, vhara nechivharo, uye tanga nguva .

* Chifukidzo chekugadzirira chinogona kugadzirwa zviri nyore nemidziyo yekubikira yemazuva ese. Shandisa chero pani yakadzika-yekutsvaira kana poto, senge 6-quart chiDutch ovhoni, uye isa rack mukati mukati yakaenzana pazvidimbu zviviri zvakafanana zvehuni zvakasungwa muzasi. .

3 / 4- kusvika 1-inch hove hove dzinotora chero kupi kubva pamaminetsi matanhatu kusvika pamaminetsi matanhatu, zvichienderana nehove; miriwo nemichero (yakadai seboka repakati-stalked asparagus, pound yebhinzi yakasvibirira kana mapeari maviri akachekwa) tora kubva pamaminitsi 10-25; zamu rehuku risina bone, maminitsi makumi maviri.

Bata munyu: Usatombo kunetsa chikafu chesa salting panguva yekupisa, sezvo ichingoshamba.

Edza IZVI: Kunhuhwirira kuri nyore sekumonyorora lemon. Steam imwe hove yehove nekuiputira mumapepa aine mashoma egariki clove, grated nyowani ginger, hanyanisi uye mashizha ebasil. Mushure mekusvina muto mutsva wemonimu pamusoro pehove, putira iyo yakavharwa woiisa mudengu remhepo. Uya nemasendimita maviri emvura kumota muhari, isa tswanda pamusoro pemvura uye uvhare. Steam kwemaminitsi matanhatu.

2. KUSVIRA-KUFYA

Kubika pane kupisa kwakanyanya kwenguva pfupi pfupi ndicho chakakosha chekumhanyisa-kupisa. Nekuti chikafu chinobikwa nekukasira, chinofanirwa kutemwa kuita zvidimbu zvidiki, zvakaenzana kuti zvive nechokwadi chekuti chinhu chese chakabikwa zvakanyatsonaka. Iyi ndiyo imwe nzira inoda kuti iwe utarise zvizere, sekuenderera uchikurudzira uye dzimwe nguva kukanda zvigadzirwa kunokosha kudzivirira chikafu kubva kunamatira kupani.

Nzira yakanakisisa yekusimudzira-fry iri mu wok.Mativi akatsvedza nezasi rakatenderedzwa zvakanyatsogadzirwa kuitira kuti chikafu chikurumidze kuvharwa mu "dumbu" repani uye chobva chasimudzirwa kumativi, uko chinopedzisa kubika zvishoma zvishoma. Pachivanhu, maChinese woks vanokandwa simbi uye vanotora chinguva kupisa. Mazhinji maoks nhasi akagadzirwa nesarbon simbi, iyo inopisa uye inotonhora pasi nekukurumidza. Iyo wok inogadzikwa pamhete yesimbi inogara pamusoro pekupisa. Kana kuchipisa kwazvo, mafuta anowedzerwa, achiteverwa nechikafu.

Vanonyanya kukwikwidza: Broccoli, kabichi, biringanya, bhero mhiripiri, howa, nyama yenguruve, huku, shrimp, scallops uye tofu.

Zvishandiso: Wok kana hombe rinorema-gauge skillet (kubva pamadhora makumi maviri- madhora mazana maviri, zvichienderana nechiratidzo). Calphalon's flat-bottomed wok wok (modhi C155) inoratidzira yakaoma anodized yekunze, inotonhorera inobata, isina kumisa kupera uye warandi yeupenyu ($ 100).

Mazano ekubika:

Gadzirira: Miriwo inofanirwa kuvezwa zvakanaka kana kutemwa; nyama inofanira kuchekwa nemafuta uye kuchekwa. Zvinonhuwira zvinofanirwa kuiswa mundiro uye zvakagadzirira kuenda.

* Kana uchibika nyama nemuriwo dhishi, nyama brown kutanga, wozoisundira kumativi ewok usati wawedzera mavegi.

* Shandisa oiri-mhandara mafuta omuorivhi kubva mupombi yepombi kupfeka wako wok.

Edza IZVI: Pisa wokiti isina tsvimbo pamusoro pekupisa kukuru; pfapfaidza mafuta. Wedzera 1/2 mukombe wakachekwa hanyanisi, 1 minced garlic clove uye dash yered pepper flakes; simbisa-fry kwemaminitsi makumi matatu. Wedzera 1/2 mukombe muto mutsva uye 1/2 mukombe waini chena; simmer kwemaminetsi maviri. Wedzera 1/2 pondo yepakati-saizi shrimp; kuvhara uye kubika kwemaminitsi mashanu.

3. KUVAKA

Imwe yedzakareruka yenzira dzese dzekubikira, kubikira vabiki nekuisa pachena chikafu kunanga kupisa muchitofu chemagetsi kana gasi, kazhinji mudhirowa repasi rechoto. Inopa mibairo yakafanana segrilling, asi mukubikira kupisa kunobva pazasi, uku mukubikira kunobva kumusoro. Nekuti kupisa kunogara kuripo, zvese zvaunofanirwa kuita kuendesa chikafu padyo kana kure kure nemurazvo zvichienderana nekuti unofarira chikafu chako chakabikwa sei. Izvi zvinoreva kuti iyo yakaonda kuchekwa kwechikafu, iyo inoswedera pedyo iyo inopisa sosi inofanira kunge iri saka inokurumidza kupisa pamusoro pechikafu, ichisiya mukati mekuita zvishoma. Nekuti kufufutira inzira yakaoma-yekupisa yekubika (zvinoreva kuti hapana mafuta ekuwedzera), kucheka kwakaonda kwenyuchi nehuku zvinoshanda zvakanyanya kana wakarungwa pekutanga kana kubikwa panguva yekubika.

Chef Will Elliott, mukuru mukuru paRegent Grand Spa, Iyo Resort ku Summerlin muLas Vegas, inovimba nekugocha kuti igadzire ndiro dzinogutsa marata evashanyi vake vanoziva nezvehutano. "Zvimwe zvezvakanaka zvekudya zvekubika inyuchi uye salmon," anodaro Elliott. "Salmon hove ine mafuta uye haimire nyore sevamwe." Heano mabhesi ekutanga.

Vanonyanya kukwikwidza: Salmon, huku, chiCornish mutambo wehuku, bhero mhiripiri, squash yezhizha, zucchini uye hanyanisi.

Zvishandiso: Gasi kana chitofu chemagetsi.

Mazano ekubika:

* Gara uchipisa broiler kwemaminetsi makumi matatu neraki iri panzvimbo kuitira kuti chikafu chikwanise kupiswa nekukasira.

* Kwechidimbu che nyama / 1-inch-gobvu, tendera maminetsi matanhatu ekubika nguva isingawanzo, maminetsi gumi nepakati nepakati gumi nemaviri ekuita zvakanaka.

Nezve bone-mune huku, rega maminetsi gumi nemashanu paundi.

* Chinja zvese zvekudya pakati nepakati yekubika nguva.

* Kutsvaga chikafu, chiise 1 inch pazasi peiyo preheated broiler kwemaminetsi 1-2 padivi.

Kuti zvive nyore kuchenesa, isa pane yako broiler pani nefiripi.

Edza IZVI: Kuti uwedzere kuwedzera uye kuchengetedza chikafu kubva pakuomesa, marinate akaonda akachekwa (uye kunyange miriwo) awa zvisati zvaitika. Edza izvi pamazamu ehuku: Sanganisa mavhavha matatu akachekwa goriki, 1 punipuni yemafuta emuorivhi, muto uye zest yemonimu imwe, 1/4 mukombe wakatemwa basil nyowani, 1 mukombe chena waini, munyu uye mhiripiri kuravira.

4. MICROWAVING

"Microwaving inobika zvakanyanya nekupisa," anodaro Victoria Wise, chef uye munyori we Iyo Microwave Yakazadzwa Zvakanaka (Workman Kuburitsa, 1996). "Uye sekubvira, inokweretesa kune yakaderera-mafuta kana isina-mafuta kubika. Zvikafu zvinoita zvakanaka nenzira iyi ndeye miriwo, iyo inochengetedza ruvara rwayo pamwe nezvinovaka muviri, uye hove nehuku, izvo zvinokura zvakanaka zvichienzaniswa nemombe uye nyama yenguruve." Akangwara anoshandisa 750-watt Panasonic modhi ine carousel iyo inoshandura chikafu, zvichibatsira kuibika zvakanyanya zvakaenzana. Simba reiyo microwave rinoenderana nemvura inonaya pasikweya yetsoka yemukati meovheni nzvimbo: iyo yakakwira iyo mvura uye diki hovhoni, ine simba rakanyanya.

Vanonyanya kukwikwidza: Beet, broccoli, hove, huku, mbatatisi, sipinashi, karoti, cauliflower nemaapuro.

Zvishandiso: Iyo yepakati-saizi, 750-plus-watt modhi ine chero carousel yekutendeudzira chikafu kana convection system inoparadzira masaisai zvakaenzana muovheni inoenderana nezvido zvakawanda. (Yakanaka kuyedza: Amana Radarange F1340 ine chiuru mawati, gumi emagetsi uye 12.6-inch turntable yekupisa, $ 209.)

Rangarira kushandisa microwave-yakachengeteka girazi, ceramic kana midziyo yepurasitiki yekubikira. Midziyo yakawanda yegirazi uye ndiro dzekubheka dzakachengeteka, Anodaro Wise, uye zvinhu zveceramic uye zvepurasitiki zvichataura pazasi uye mumapakeji kana ari microwave akachengeteka. Usambofa wakaisa simbi, Styrofoam kana epurasitiki dhiraini midziyo mu microwave.

Mazano ekubika:

* Fukidza chikafu kuti ive nehutsi nehunyoro, izvo zvinopa chikafu kunaka kwazvo. Kunyangwe mamwe manyoro achikurudzira kushandisa kuputira kwepurasitiki kuvhara, dzimwe ongororo dzinoratidza kuti mamorekuru anobva mukuputira anogona kufamba achienda muchikafu. Shandisa midziyo yakavharwa yakavharwa kana kuvhara nefurati, ndiro yegirazi.

* Unogona kubika ndiro mbiri kamwechete nekuzvirongedza.

* Flash cook veggies kuchengetedza zvinovaka muviri: 6 yepakati beet, akachekwa (12 maminetsi), 2 hombe mbatatisi kana mayam (14 maminetsi), yepakati kusvika kuhombe cauliflower kana broccoli, akachekwa kuita florets (6 maminitsi), 2 masumbu makuru e sipinachi (3 maminitsi).

Edza IZVI: Akachenjera anokurudzira iyi yekubheka hove yakakosha: Isa 1 3 / 4-2 mapaundi ehove fillet (senge halibut, cod kana snapper) mune yakakura microwave-yakachengeteka dhishi. Gadzirira marinade yezvaunofarira (kana edza combo yemafuta emuorivhi, juisi yemonimu, Dijon masitadhi, munyu uye crumbled bay shizha). Wedzera marinade kune hove uye uise parutivi kwemaminitsi makumi maviri. Ivhara ndiro uye microwave kumusoro kwemaminetsi 4-9 (zvichienderana nehupamhi hwefillet) kusvikira majisi akajeka uye hove dzinoputika pakati. Bvisa uye rega kupora kwemaminetsi maviri.

Nekukurumidza, maapurosi emumba, Akachenjera anocheka mapaundi maviri emaapuro akasvuurwa kuita 1/2-inch chunks, anoaisa mundiro hombe omwaya neshuga, sinamoni uye kumwaya kwerimu muto. Microwave yakakwira kwemaminetsi gumi.

5. KUSVIRWA KUBEKA

Chikafu chakabikwa mune yekumanikidza yekubika chinoda mashoma kwazvo mvura uye nguva, zvinoreva kuti mavitamini nemaminerari zvinochengetwa zvisina kugadzikana. Mubiki anovhara muutsi wakagadzirwa nemvura inofashaira, iyo inowedzera kunaka. Izvi zvinoreva kuti haufanire kuwedzera chero mafuta kana mafuta ekuravira kana hupfumi. Iwe unotofanira kunwisa chikafu kana. Masupu uye mashupu ayo anowanzo kutora maawa kuti amire pachitofu kana huku yese inogona kunge yakagadzirira mumaminetsi gumi nemashanu, mupunga mumashanu uye yakawanda miriwo mune angangoita matatu.

Vanonyanya kukwikwidza: Artichokes, mbatatisi, nyemba, nyama yemombe, huku, gwayana, risotto, soups uye stews.

Zvishandiso: Kune matatu marudzi eanomanikidza vabiki: echinyakare "jiggler" kana uremu-vharafu; iyo yakagadzirwa uremu-vharafu; uye chitubu-vharuvhu. Ese aya mavhavha anoshanda seanomanikidza ekugadzirisa uye anokuudza iwe kana yave nguva yekugadzirisa kupisa. (Ose ane mavharuvhu ekuchengetedza anobvumira kudzvinyirira kwakanyanya kutiza, uye mazhinji ane zvivharo zvekuchengetedza zvinoita kuti zvisakwanise kuvhura kusvikira kudzvanywa kwadonha zvakazara.) Chitubu-vhavha ndiyo yakanyatsojeka uye iri nyore kune vanotanga kushandisa. Pressure cookers inotangira pamutengo kubva pamadhora makumi matatu nemakumi matatu. (Iyo Duromatic Non-Stick Pressure Cooker Frypan kubva Kuhn Rikon inopetwa seyakajairika pani yekutsva. Inobata 2.1 makiromita uye iine 9 inches paupamhi. Yakagadzirwa nesimbi isina chinhu, iyi spring-vharafu modhi ine yakasarudzika titanium nonstick system uye "mubatsiri mubati. "yekusimudza zviri nyore, uye inouya nebhuku rekubika. $ 156; fonera 800-662-5882 kuti uwane ruzivo.)

Mazano ekubika:

Shandisa timer kana kumanikidza kubika. Iyi nzira inobika nekukurumidza zvekuti sekondi yega yega inonyanya kukosha.

Usazadze mubiki wako zvinopfuura zvikamu zviviri kubva muzvitatu zvakazara. Pakubika zvokudya zvinowedzera, zvakadai sebhinzi kana mupunga, zadza nepakati chete kuti ubvumire kuzara kweutsi uye kufurirwa.

* Ngwarira zvakanyanya pakuvhura chivharo. Usambofa wakaisa kumeso kwako pamusoro pehari nekuda kwekupisa kwemhepo.

Edza IZVI: Yemombe Stew neOrange uye Rosemary: Mune mashanu-quart kumanikidza mubiki, pisa 1 punipuni mafuta omuorivhi pane yakanyanya kupisa. Wedzera 1 1/2 mapaundi akaonda nyama yemombe yakagurwa mu 1-inch cubes uye gadzira kusvikira yakanyatsosvibiswa kumativi ose. Bvisa uise parutivi. Deredza kupisa uye wedzera 1 hanyanisi yakachekwa, 1 clove gariki uye 2 mashupuni emombe muto. Bika inenge 1 miniti. Wedzera 1/2 kapu yakawanda yemuto wemombe, 1/2 kapu yewaini tsvuku yakaoma, maspuni 2 madomasi paste, 1/2 teaspoon yakaomeswa mashizha erosemary, 1 teaspoon yakakanyiwa grated orenji peel, 1 teaspoon yakaoma thyme, imwe bay leaf uye dema mhiripiri kuravira. Kurudzira zvakanaka kuputsa nyanya nyanya. Wedzera nyama yemombe. Vhara chivharo uye uunze pressure kumusoro. Deredza kupisa sezvinodiwa. Bika kwemaminitsi gumi nemashanu.

Ongororo ye