Genius Kudya Kuronga Pfungwa dzevhiki Yehutano

Zvemukati

• Tanga Zvishoma
• Zviputse
• Bvunza Buddy
• Green, Red, uye Yellow Rice
• Yakatumira Turkey neTomate uye Cilantro
• Steamed Broccoli MBMK Chimiro
• Simply Inonaka Nyemba Dema
• Ongororo ye

Kudya zvine hutano ndizvo zvinogoneka-kunyangwe kwenguva-crunched uye mari-yakasungwa. Zvinongotora kugona kushoma! Ndo zvakawanikwa naSean Peters, muvambi webhusaiti nyowani MyBodyMyKitchen.com, paakatanga kuyedza kubheka batch, nzira yekubika chikafu muhuwandu uye kuchengeta imwe yekuzotevera. Peters anga achishanda kwemakore, asi aiziva kuti aifanira kuchinja kudya kwake kana aida chaizvo kuona mhinduro.

Anenge gore nehafu apfuura, akachinja maitiro ake ekudya uye akatanga kutumira mapikicha ezvekudya kwevhiki uye kwemanheru (maviri mabikirwo akabikwa muzvikamu zvishanu imwe neimwe) kuakaundi yake ye Instagram. Mapepu ake anonaka, asingadhuri akatanga kutariswa nevamwe vachiedza kudya zvine hutano, saka akatanga webhusaiti yake uye nhoroondo nyowani ye Instagram yakapihwa kudya kwekugadzirira mwedzi wapfuura. Takabata Peters nekuda kwemazano ake epamusoro ekutanga nekudya kwekugadzirira uye batch yekubika, pamwe nemarefesi mana auchazoda kugadzira vhiki ye (inonaka!) Yekudya kwemanheru. (Govera mafoto ako ekugadzirira chikafu neidzi Nzira dze9 dzekutora Zvirinani Chikafu Mapikicha pa Instagram.)

Tanga Zvishoma

Kupinda mumuitiro mutsva wekugadzirira kudya kwako kwese kumberi kunogona kutora nguva kuti utore kujaira. Peters anoratidza kutanga nemazuva mashoma 'ezvokudya panguva, wozononoka kuvaka vhiki rese rekudya muchikamu chimwe chete. "Ukaedza kuita vhiki rose kamwechete pakutanga, unozonzwa kuora moyo uye zvinodaro." kuda kuvhiringika,” anonyevera kudaro. Kuronga pachine nguva mberi kunobatsirawo kuita kuti kugadzira zvokudya kuve tsika ine utano.

Zviputse

Kuti ubvise kufinhwa, gadzira chikafu chimwe kana zviviri nguva imwe neimwe paunogadzira recipe nyowani kuti ugone kuchinjana mune chimwe chinhu chakasiyana mukati mevhiki. Kana iwe uri kutonhora, bika chikafu chine yakaderera mvura zvemukati. Iwe unogona zvakare kuwedzera sauces akasiyana pakudya kuti uchinje iyo flavour, kana kuronga kudya kunze kwehusiku humwe vhiki iyo kuti upe ako ehudhu mabhureki zororo.

Bvunza Buddy

Bata shamwari kana murume / mukadzi kuti abike newe. Kwete chete kuti maitiro acho anokurumidza kukurumidza, asi iwe unenge uri mukana wekubuda kunze kwenzvimbo yako yekunyaradza pamwe nemareseji, nekuti iwe unenge uine mapeti maviri ekufadza. Iwe unogona kutofunga nezve imwe pfungwa yekudya pamwe chete uye unogona kufunga nezve nzira dzekugadzira ine hutano vhezheni yedhishi yaunofarira. (Unoda mazano? Edza izvi gumi neshanu-Dzisingakundike Flavour Mubatanidzwa.)

Peters akagovana mabikirwo ekugadzira imwe yeakakurumbira (uye mafiriji-ane hushamwari!) Kudya, mutambo weSouthwestern-style. Ichokwadi kune huzivi hwechikafu, chikafu ichi chine hutano chine mapuroteni, kabhodhi yakaoma, uye muriwo-uye uzere nekuravira. "Ndinoedza kushandisa sezvishoma zvakagadziriswa zvekudya sezvinobvira, asi chikafu changu hachimbopindiri. Vanhu vazhinji vanofunga kuti kudya kwekudya kunofanirwa kuve kwekutanga-hakuna ruvara kana kuravira. Asi ini ndinoda mupunga wangu kuti uve nezvinhu mukati mawo, pasina kuvimba nemunyu, "anodaro Peters.

Green, Red, uye Yellow Rice

Zvisungo:

1 mukombe brown rice

1 kapu yakatemwa tsvuku bhero mhiripiri

1 kapu yakatemwa green hanyanisi

1/2 mukombe cilantro yakagurwa

1 tablespoon mafuta omuorivhi

2 tablespoons akachekwa garlic

1 mukombe chando chakaomeswa

1 teaspoon cayenne pepper

munyu & pepper kuravira

Mafambiro:

1. Isai mvura kuti ibike, wobva wawedzera mupunga. Kana mvura yatanga kufashaira zvakare, dzikisa kupisa kuti isimbe uye kufukidza.

2. Cook yakavharwa kwemaminitsi makumi mana-50 kusvikira mupunga wanyorova; kurunga kamwe mushure memaminitsi makumi maviri.

3. Mupunga uchibika, gadzira muriwo; kupisa mafuta mu skillet pamusoro pekupisa kwakaderera.

4. Sauteed gariki kweinenge 4 maminetsi kusvika inopenya; chenjera kuti usapisa gariki.

5. Wedzera kupisa kusvika pakati-pamusoro, wedzera miriwo yakasara uye chibage uye ubike kwemaminitsi maviri.

Nguva yekugadzirira: 15 maminitsi | Nguva yekubika: 50 maminetsi | Goho: Inoshanda 5

Yakatumira Turkey neTomate uye Cilantro

Zvisungo:

1/2 tablespoon mafuta kana kokonati mafuta

1 tablespoon minced garlic

1 kapu yakachekwa yero kana tsvuku hanyanisi

1/2 kapu yakachekwa tomate

1-2 mashupuni akachekwa jalapeno

2 matavi ako thyme

1 teaspoon red pepper flakes

1 pondo yakaonda pasi turkey

1/4 mukombe cilantro

munyu & pepper kuravira

1/2 teaspoon kumini

Mafambiro:

1. Pisai skillet pamusoro pekupisa zvishoma; wedzera oiri uye sunga gariki kusvikira yazara, ingangoita maminetsi 2-3.

2. Wedzerai hanyanisi, matomatisi, jalapeno, thyme uye pepper flakes; wedzera kupisa kusvika pakati-pakakwirira uye sauté miriwo, ingangoita maminetsi mana.

3. Wedzera pasi turkey uye kubika kusvikira turkey yakanyatsogadzirwa uye yakasviba, inenge maminitsi gumi; fambisa kazhinji uye uchienderera mberi nekupwanya makuru machunks eeturkey kuita zvidimbu zvidiki.

4. Mutsa mu cilantro; isa munyu uye mhiripiri kuravira.

Nguva yekugadzirira: 15 maminitsi | Nguva yekubika: maminetsi gumi nemashanu | Goho: Inoshanda 5

Steamed Broccoli MBMK Chimiro

Zvisungo:

3 mashanga broccoli

2 tablespoons mafuta omuorivhi

1/2 punipuni tsvuku tsvuku tsvuku

1/2 teaspoon garlic powder

1 teaspoon sesame mafuta (kusarudza)

munyu & pepper kuravira

Mafambiro:

1. Rasa hunde kana cheka muzvidimbu zvakakora; cheka broccoli mu florets.

2. Uya nemvura kuti ifashaire; wedzera broccoli kune steamer uye isa steamer pamusoro pemvura inodzika.

3. Steam broccoli kweinopfuura maminetsi mana; bvisa kubva pamoto uye nekukurumidza mhanyisa mvura inotonhora pamusoro pe broccoli kuti umise kubva pakubika chero zvimwe.

4. Kanda broccoli yakatonhora mune zvakasara zvinoshandiswa; isa munyu uye mhiripiri kuravira.

Kugadzirira: maminitsi gumi | Kubika Nguva: 4 maminitsi | Zvibereko: gumi servings

Simply Inonaka Nyemba Dema

Zvisungo:

2 makapu akaomeswa nyemba nhema

2 tablespoons mafuta omuorivhi

1 kapu yakatemwa hanyanisi

1/2 mukombe yakakanyiwa celery

2 tablespoons akachekwa garlic

2 makapu akachekwa madomasi

2-3 mapuritsi matsva thyme

1 teaspoon cayenne pepper

1/2 teaspoon cumin (kusarudza)

1/2 teaspoon sinamoni

1 tablespoon uchi kana shuga yakasviba

munyu & mhiripiri kuravira

Mirayiridzo

1. Soak bhinzi husiku hwese (kana kwemaawa matanhatu) mumakapu 6-8 emvura.

2. Mushure mekunyorovesa mvura, sukurudza bhinzi; kupisa hari huru pamoto wepakati.

3. Wedzera mafuta uye sunga hanyanisi yakachekwa, celery negariki kwemaminitsi maviri; wedzera matomatisi uye gadzirira imwezve maminetsi maviri.

4. Wedzera bhinzi yakasviba yakakanuka, thyme, cayenne pepper, kumini uye sinamoni kune miriwo yakabikwa.

5. Wedzera mvura neuchi, wedzera kupisa uye rega simmer yakavharwa kwe 1 1/2 kusvika maawa maviri; ichikurudzira pano neapo.

6. Wedzera mamwe mvura inopisa kana zvichidikanwa; wedzera munyu uye pepper kuti toravira.

Gadzirira: maminetsi gumi | Kubika Nguva: 35-120 maminitsi | Goho: 8 servings

Ongororo ye