Utano Hwakanaka Mapepanhau kubva kuKurusa Kunonyanya Kubikwa Cookbook

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Chef Devin Alexander, munyori anonyanya kutengesa weThe Yakakura Loser Cookbooks, anopa SHAPE iyo yemukati inowira pamusoro Iyo Yakakura Yakarasika Flavors yeWorld Cookbook iine makumi manomwe nemashanu mabikirwo emadzinza. Kufanana nemamwe mabhuku ekubika munhevedzano (kusanganisira Yakanyanya Kurasika Mhuri Cookbook uye Iyo Yakanyanya Kurasika Dessert Cookbook), Flavours of the World ine mafuta ezasi, ezasi-koriori, ese-echisikirwo mavhezheni eunofarira madhishi. Devin, akaonekwa muSeason 3 ya Kurasikirwa Kukuru, iye pachake akunda kukunda kufutisa: akarasa mapaundi makumi manomwe uye akavachengeta kwemakore gumi nematanhatu.

Mubvunzo: Sei wafunga nezve "Vanonaka vePasi" dingindira rebhuku rinotevera reBiggest Loser?

A: Yaive timu yese pa Kurasikirwa Kukuru ndiani akaita sarudzo. Avid vateereri havagone kubatsira asi kucherechedza kuti vakwikwidzi vakaita senge amai amai-mwanakomana timu Mike naMaria uye Tongan Cousins ​​Sione naFilipe vanotaura nezvematambudziko avanayo kana zvasvika pakutora mutsika kana mhuri yavo faves chikafu. Yaiita kunge dingindira raibuda mwaka nemwaka, saka yaiita senge sarudzo iri pachena.

Mubvunzo: Kubika kumba nezvinhu zvine hutano kunobatsira sei kukurudzira uremu?

A: Haisi chakavanzika kuti madhishi mazhinji eresitorendi akazara nemafuta akawanda nemakoriyori kupfuura anodiwa kuita kuti ndiro rinakire kumba. Munzvimbo yekudyira, vabiki vanosungirwa kuti vawane chikafu patafura nekukurumidza uye kutaridzika zvakanaka kuitira kuti vasave nenguva yekuona dhishi nepedyo kuti riite senge kana kuravira zvakakwana vachishandisa mafuta emuorivhi akapfapfaidza uye isiri tsvimbo. pani. Kukanda toni yetirairi kana mafuta mupani kunoita kuti zvive nyore kwazvo kuverengera kuti zvinhu hazvinamatire uye vanozonaka. Uyezve, semubiki akabvunzurudzwa uye akagadzira mabikirwo emaresitorendi, ndinoziva zvakanyanya kuoma (uye zvakatonyanya kudhura) zvinogona kuve kuwana hutano, dzakaora dzimwe nzira. Saka havawanzoiti. Nekubika kumba, zvinopenga kuti zvidya zvakaonda asi zvisingaite zvinonaka zvingave zvakadii - kunyangwe zvikagadzirwa ne-zvese-zvakasikwa zvinongedzo. Ndozvatinoratidza nebhuku idzva iri, Iyo Yakakura Yakarasika Flavors yeNyika. Iwe unogona achiri uine yako lasagna, yako Thai noodles uye kunyangwe yako Chorizo ​​nachos pasina mhedzisiro!

Mubvunzo: Wakasarudza nekunatsa sei mabikirwo ebhuku rino?

A: Mimwe yeresipi yakauya yakananga kubva kune vanokwikwidza. Vamwe vakafemerwa apo ini ndichivhura mumamenyu akakurumbira ekutora dzinza. Mushure mekunge ndanyora rondedzero yemidziyo yandaiziva kuti yaifanira kuverengerwa, ndakapedza mazuva (chaiko) muHose Chikafu ndichitarisa pamatauri ese ndichiedza kutsvaga zvese kubva kune ese-echisikigo marinara muto waive mushuga, munyu, mafuta, macalorie , nezvimwe uye izvo zvakaravira zvikuru; kune chizi inokodzera Zvipfuwo Zvakanyanya Kupera zvehutano izvo zvakanyungudika zvakanaka (Ini ndakamhara paamondi mozzarella); kune yakaderera-sodium soy muto isina makemikari kana zvinodzivirira. Pane imwe nguva ndkadziwana, ndakarova kicheni ndokumhanya muyedzo mushure mekuyedzwa kusvika ndasvika pamidziyo yapera ndaiziva kuti vanhu vanoshuvira.

Mubvunzo: Ndeipi nzira yakanakisa yekuti vakadzi vashandise bhuku iri nekuribatanidza mukuedza kwavo kuderedza uremu?

A: Ingosvetukira mukati! Kunyanya. Kana zvishuwo zvasvika, usati watora foni kuti urongedze kutora-kunze, vhura bhuku. Kana zvirinani izvozvi, vanofanirwa kupuruzira kuburikidza neminiti yavanowana uye vagadzirire pazvinhu zvinodiwa kugadzira ndiro dzavanoziva dzavanoshuvira kushuvira kusati kwanyanya. Sezvo ini ndichisanganisira ruzivo rwakakwana rwezvekudya, zviri nyore kuisa chikafu mune chero huremu chirongwa zvakare. Madhishi aya akanyanya kuonda pamatanho ese zvekuti hazvingobatsire kuderedza uremu, zvinozobatsira avo vari kunetsekana nenyaya dzecholesterol.

Mubvunzo: Zvinoita sei kuti udzivise kushayiwa paunenge uchirasikirwa kana kuchengetedza uremu hwako?

A: Chero ani anondiziva anoziva kuti ndakachengeta 70 mapaundi kure kweanoda kusvika makore makumi maviri nekuti ndinogadzira ndiro dzinotarisa pakuda. Ini handingoite zvinotsiva zvakapusa sekutsvagisa veggie sausage yechorizo. Pane kudaro, ini ndinoisa nyama yenguruve yakaonda senge iwe ungarunga nyama yenguruve yakazara-mafuta, ndozowedzera hunyoro nemuviri (panyaya yechorizo, ndinowedzera chinotsiva zai uye oatmeal - usanetseka, haugone. kuravira!) kuita kuti ive pedyo nekugadzirwa kwemafuta chorizo. Ini ndinochengetedza anosvika makumi maviri nemashanu emafuta ekushandira, asi zvinongoshuvira sezvinhu zvechivanhu! Ini handisi tofu-uye-karoti-stick chef uye handitendi mukuzvinyima. Ngatizvitarisei izvi, kana iwe uchishuvira Steak au Poivre, iwe unoda nyama yakatsvuka uye muto wemuto. Zvakanaka, ndinonunura iyo… uye kwete nekuisa yogati pane tofu kana howa "steak."

Matatu Cheese Sipinachi Lasagna

Kana iwe usiri mutsigiri mukuru wepinashi, asi uri kutsvaga nzira yekubatanidza yakawanda mukudya kwako, iyi recipe yakakwana. Iyo sipinashi flavour yakanyorovera zvakanyanya, asi iwe uchazowana ese ese mabhenefiti mabhenefiti. Iva nechokwadi chekunyatsosvina sipinachi zvakanaka kubvisa hunyoro hwese. Kana zvisina kudaro, iwe unozopedzisira uine soggy lasagna.

1 teaspoon extra-virgin olive oil

14 gorosi rose lasagna noodles

1 pasuru (gumi nemaviri) sipinashi yakakoswa nechando, yakanyungudutswa

3 makapu ese-echisikigo asina mafuta ricotta chizi, akadururwa chero chero mvura pamusoro pemudziyo

3 mazai machena makuru

1⁄4 mukombe ichangobva grated Parmesan chizi

2 maspuniji akachekwa akachekwa mashizha eparsley

1 teaspoon garlic powder

Gungwa munyu, kuravira

Ground nhema mhiripiri, kuravira

21⁄2 makapu zvese-zvakasikwa zvakaderera-mafuta, yakaderera-munyu, isina-shuga-yakawedzera marinara muto (ini ndaishandisa Monte Bene Tomato Basil Pasta Sauce)

4 ounces akachekwa shredded almond mozzarella cheese (ini ndaishandisa Lisanatti)

Preheat oven kusvika 350 ° F. Uya nehari hombe yemvura ine munyu kuti ibike.

Tora iyo hombe yekubheka pepa ine waxed bepa. Kana imwe nguva mvura ichibika, wedzera mafuta omuorivhi muhari. Wedzera ma noodles muhari uye gadzira, uchikurudzira dzimwe nguva, kwemaminitsi 8 kusvika ku10, kana kusvika al dente. Shamba zvakanaka. Cheka kana kubvarura 2 yema noodles muhafu yehupamhi.

Zvichakadaro, dhonza sipinashi zvakanaka nekuisvina mune yakachena, isina-isina dish tauro kusvikira hunyoro hwese hwabviswa. Paunenge iwe uchifunga kuti hunyoro hwese hwabviswa, ramba uchisvina sipinashi kunyangwe kuti uone kuti yaoma zvachose. Mumudziyo wepakati, simbisa pamwe ricotta, mazai vatsvene, 3 tablespoons yeParmesan, parsley, uye garlic powder kusvikira zvakanaka. Isa mupinashi yakadonhedzwa kusvika zvanyatsobatanidzwa. Nyaya nemunyu uye mhiripiri.

Kuti uunganidze lasagna, tambanudza 1⁄2 kapu yemuto wemarinara zvakaenzana pazasi pegirazi re9" x 13" kana dhishi rekubikisa re ceramic. Isa 31⁄2 noodles zvakaenzana pasi pedhishi mune imwechete layer. Dhiropiti chetatu chemusanganiswa we ricotta mumahombe mahombe muhombe yenoodle uye, uchishandisa rabha spatula, uipararire mune yakaturikidzana. Fukidza chikamu chimwe muzvina che mozzarella zvakafanana pamusoro pe ricotta. Tambanudza cheese cheki ne 1⁄2 mukombe wemuto wakasara. Dzokorora iyi yekugadzika maitiro (manoodles, musanganiswa we ricotta, mozzarella, muto) dzimwe mbiri dzimwe nguva. Yezve yekupedzisira safu, pamusoro pe lasagna neyekupedzisira ma noodles. Paridza muto wakasara zvakaenzana pamusoro peaodles. Fukidza ne mozzarella yasara, wobva wasara Parmesan.

Dhavhara dhishi nefiripi uye ubike kwemaminitsi makumi matatu. Vhura uye ubike kwemaminetsi mashanu kusvika gumi, kana kusvika chizi yanyungudika uye lasagna iri kupisa mukati mese. Rega kuti utonhorere kwemaminitsi mashanu. Cheka muzvikamu zvisere uye ushande.

Inoita zvisere zvisere

Pakushumira: 257 macalorie, 22 g protein, 34 g makabhohaidhiretsi (6 g shuga), 4 g mafuta, 1 g mafuta akazara, 3 mg cholesterol, 7 g fiber, 353 mg sodium

Crispy Nguruve Wontons

The Biggest Loser vakwikwidzi uye ini ndinoda kushandira wonton idzi pamwe chete neShrimp Toasts neChinese Chicken Chop Salad kana tichitambira shamwari kuti dzione showo.

Ive neshuwa yekushandisa yakanaka isina kunyorera yekubheka pepa kune aya maonton. Kana usina, unogona kuisa bheji rekubikira nefoiri isina tsvimbo kana kuti silicone yekubikira mat. Nekuti tembiricha tembiricha yakakwira kwazvo, zviri nani kuti usashandise mapepa echinyorwa. Kana iwe uri kushandisa rinopfuura rimwe chete bheka pepa, ita shuwa kuti uvaise parutivi nehovhoni yako kuti uone kunyangwe browning.

Olive oil spray (propellant isina)

1⁄8 mukombe makedheni, ese-echisikigo, akadururwa uye akachekwa chestnuts yemvura

1 wepakati karoti, akasvuurwa, akachekwa, uye akacheka kuita zvidimbu zvitanhatu zvakaenzana

4 epakati akazara makwande, akachekwa uye akachekwa kuita matatu

8 ounces akawedzera-akaonda pasi yenguruve

1⁄2 tablespoon yakaoma sherry

1 tablespoon yose-yakasikwa mazai anotsiva

1⁄2 tablespoon inopisa sesame mafuta

Sora munyu

Dhonza pasi pepuru nhema

24 (inenge 3 "-square) ese egorosi wonton wrappers (ini ndaishandisa Nasoya

Won Ton Wraps) ona chinyorwa.

Yese-yechisikigo inopisa yemasitadhi yekucheka (sarudzo)

Isa rack yevheni panzvimbo yakaderera muchoto. Preheat oven kusvika 450 ° F. Zvishoma nezvishoma mhute hombe yekubheka isina kubikira nekubika kupuruzira.

Isa machestnuts emvura, karoti, uye scallions mundiro yezvokudya zvinogadzirwa nemucheka wekucheka. Gadzirai kusvikira izvo zvinoshandiswa zvabviswa, kumira kumira pasi mativi eiri mbichana nguva nenguva, kana zvichidikanwa. Isa miriwo yakachekwa mune yakanaka mesh strainer. Uchishandisa rabha spatula kana chipunu, chengetedza chero hunyoro.Chinjana miriwo yakasvinwa kune girazi repakati kana purasitiki inosanganisa ndiro uye wedzera nyama yenguruve, sherry, chinotsiva zai, mafuta, munyu, uye mhiripiri. Neforogo kana maoko akachena, sanganisa zvinoshandiswa kusvikira zvanyatsobatanidzwa.

Zadza ndiro duku nemvura inotonhora.

Isa wonton inoputira pane yakachena, yakati sandara pabasa penzvimbo. Spoon 1 punipuni yekuzadza mukati mekaputira. Dhidza munwe wako mumvura uye unomhanyisa chigunwe chako pamipendero miviri inosangana yeiri kuputira. Peta iyo inoputira nehafu diagonally, ichigadzira katatu. Zvinyoronyoro dzvanya chigunwe chako kutenderedza mativi eiyo inoputira, nekuisa chisimbiso parutivi rwakaoma kune rwakanyoroveswa, uchichenjerera kuti usasiya chero mweya mabhuru. Dzvanya pakuzadza zvishoma kuti uiparadzire (kana murwi wekuzadza mukati wakanyanyisa, wonton haigoni kubika zvakafanana).

Chinjana iyo wonton kune yakagadzirirwa kubheka pepa. Ramba uchizadza nekuisa chisimbiso akasara wonton wrappers, kudzamara ese ekuzadza musanganiswa uye wrappers ashandiswa. Uchishanda mumabatch kana zvichidikanwa, isa mawonton ese akapedzwa pabheka mune imwechete, saka haabatike.

Nyoresa mhute pamusoro pewonton nekubika pfapfaidzo uye gadzira kwemaminetsi mashanu pane rack yepasi. Zvipenye zvinyoro nyoro, nyungudusa misoro zvakare nekubika pfapfaidzo, uye gadzira kwemaminetsi matatu kusvika ku5 kureba, kana kusvika kunze kwave kutsvukira uye turkey isisina pink, chenjerera kuti usapisa mativi ewonton. Shumira nekukurumidza nemuto wekunyura, kana uchida.

Ongorora: Ungangoda mashoma anopfuura makumi maviri nemana wrappers, sezvo vhoriyamu yekuzadza pamwe nekuyeresa yekuyera yega chipunu inogona kusiyana zvishoma. Dhata rezvehutano zvinoenderana nekushandisa zvese zvekuzadza mune makumi maviri nemaviri machira.

Inoita mana servings

Pakushanda (6 wonton): 228 makorikori, 19 g mapuroteni, 26 g macarbohydrates (2 g shuga), 4 g mafuta, 1 g mafuta akazara, 45 mg cholesterol, 2 g fiber, 369 mg sodium

Fiesta Hove Tacos

Devin's Note: Paunotenga hove dzako, nguva dzose iva nechokwadi chekukumbira "kuguma kwakanyanya." Iyo pedyo nyama iri kumuswe, iyo yakasimba iyo inowanzove iri sezvo muswe uchiita rakawanda rebasa kuti hove dzishambire. Pano iwe unonyanya kuda chidimbu chakakora chehove kuti uve nechokwadi chekuti ma tacos achave ane nyama.

4 ounces halibut filet, kunyanya yakabatwa musango, cheka kuita zvidimbu zvisere zvakaenzana

1 teaspoon munyu-isina Southwest kana Mexican seasoning

Gungwa munyu, kuravira (kusarudza)

Olive oil spray (propellant isina)

2 (inenge 6") inochengetedza-isina yero chibage tortilla

1 tablespoon Hove yeTaco Sauce

1⁄2 mukombe yakanyatso shredded kabichi

1 supuni 1 yakatemwa matsva ecilantro mashizha

1⁄4 kapu yakanyoroveswa yakachena pico de gallo kana nyowani salsa

2 madiki lime wedges

Isa hove mundiro diki womwaya nekurunga nemunyu, kana uchida. Tora zvakanaka kupfeka.

Isa diki nonstick skillet pamusoro pepakati-yakanyanya kupisa. Kana kwapisa, zvinyorovese nemafuta ekubikisa woisa hove. Pheka, kutendeuka pano neapo, kwemaminetsi matatu kusvika mashanu, kana kusvika zvidimbu zvacho zvasvibiswa pane zvekunze uye flake nyore pakati. Bvisa mupani woisa mundiro. Vhara kuti udziirwe.

Isai ma tortillas imwe panguva pane imwe diki nonstick skillet pamusoro wepakati kupisa kuti udziye. Kana uchidziya kune rimwe divi, flip iwo. Kana mativi ose ari maviri achidziya, tumira imwe neimwe kune ndiro yekudya kwemanheru. Paridza 1⁄2 kikapu chemupu pamwe chete pasi pepakati pe tortilla imwe neimwe. Gurai hove zvakaenzana pakati pematilla, inoteverwa nekabichi, cilantro, uye salsa. Shumira nekukurumidza, uine lime wedges padivi.

Inoita 1 kushumira

Pakushumira: 275 macalorie, 26 g protein, 27 g makabhohaidhiretsi (1 g shuga), 7 g mafuta, tsvaga mafuta akazara, 36 mg cholesterol, 3 g fiber, 207 mg sodium

Recipe kiredhiti: Recipe kiredhiti ndeye: Yakadhindwazve kubva ku: Chikuru Chikurusa Vanokanganisa veNyika Cookbook naDevin Alexander (c) 2011 neUniversal Studios Licensing LLLP. The Biggest Loser (TM) uye NBC Studios, Inc., uye Reveille LLC. Mvumo yakapihwa naRodale, Inc., Emmaus, PA 18098. Inowanikwa chero panotengeswa mabhuku.

Melissa Pheterson munyori wezvehutano uye wemuviri uye anoona-tsika. Mutevere pa preggersaspie.com uye pa Twitter @preggersaspie.

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