Maitiro Ellie Krieger Anowana Kudya paTafura nekukurumidza

Zvemukati

• Ongororo ye

Chikafu Network nyeredzi uye nyanzvi yezvokudya Ellie Krieger zvese zvine chekuita nechiyero. Kuratidzira kwake, Healthy Appetite, inyaya yekubika chikafu chine hutano chinonaka zvakare-uye chinopinda muchirongwa chakabatikana. "Tiri kurarama munyika umo zvinonaka zviri mune imwe kona, uye kune hutano mune imwe," anodaro. "Ingano yekuti inofanirwa kuve iyo nzira-uye basa rangu kutsvaga nzvimbo inotapira kwavanosangana." Imwe yemaitiro aanoita izvozvo: nekugadzira chikafu chinogona kugadzirirwa-kutsemurwa, kupisa, uye kufashaira mvura inosanganisirwa-mukati pasi pehafu yeawa. Bhuku rake Masvondo evhiki Mashura izere neeresipi idzi. (Kuti uwane mamwe mazano ekugadzirira, tarisa Genius Meal Planning Mazano eVhiki Ine Hutano.)

Asi kunyangwe vafundisi vanozivikanwa vanozviwana vasina chirongwa chemutambo uye vachida chikafu chine hutano, ndosaka Krieger achichengeta chikafu chake uye firiji izere nezvikafu zvine hutano zvinouya zviri nyore mukudya kukuru, kunge isina-munyu-akawedzera matomatisi emabhanzi uye bhinzi , pasta yezviyo izere, tuna yemumagaba nesalmoni, uye michero yechando nemiriwo. Anochengetawo Campbell's Healthy Request Soups paruoko, uye ari kubatana nekambani kuunza ruzivo rwechirwere chemwoyo muvakadzi. .

Huku neWhite Bean uye Vegetable Simmer

Zvisungo:

4 zvidimbu mutete-akacheka asina ganda asina mazamu ehuku (anenge 1 ¼ mapaundi akazara)

¼ mashupuni munyu

¼ teaspoon chitsva pasi pepper nhema

2 tablespoons mafuta omuorivhi

1 hanyanisi duku, yakagurwa

1 yakakura karoti, yakasvuurwa uye yakanyatsocheka diced

1 zucchini hombe, diced

2 clove gariki, minced

½ teaspoon yakaoma thyme

1 10 ¾-ounce inogona Campbell's Healthy Chikumbiro Condensed Tomato Soup

1 15.5-ounce haikwanisi kuisa munyu chena bhinzi chena (senge cannellini), yakadururwa uye kusuka

2 mashupuni matsva emurimu

½ mukombe mashizha ebasil, akachekwa kuita ribhoni

Mafambiro:

1. Fukidza huku nemunyu uye mhiripiri.

2. Muhombe huru pamusoro pepakati-yakakwirira, kupisa chipunu chimwe chemafuta. Wedzera hafu yehuku uye gadzira kusvikira yakasvibiswa kumativi ose uye yakabikwa, inenge 2-3 maminitsi padivi. Tumira mundiro wovhara nefoil kuti udziye. Dzokorora nehuku yakasara.

3. Wedzerai chipunu chemafuta chakasara mupoto, chengetedza kupisa kusvika pakati, uye wedzera hanyanisi. Pheka kusvikira hanyanisi yakanyorova uye isingachinji, ingangoita maminetsi matatu. Wedzera karoti, zucchini, gariki, uye thyme, uye bika, uchikurudzira, kusvikira makarotsi ari nyoro asi achiri akasimba, maminetsi mashanu. Mutsa muto, pamwe ne ¼ mukombe mvura. Wedzera bhinzi uye uuye kumota. Deredza kupisa kusvika pasi uye kubika, yakavharwa, zvichikurudzira dzimwe nguva, kusvikira miriwo iri nyoro, ingangoita maminetsi masere. Ita mujisi remonimu.

4. Govanisa bhinzi-muriwo musanganiswa pakati pemahwendefa mana uye kumusoro imwe neimwe nechidimbu chehuku. Shongedza nebasil itsva.

Inoshumira: 4

Gadzirira: 6 maminitsi

Cook: 24 maminitsi

Zvose: Maminitsi makumi matatu

Ongororo ye