Kudya-Kugadzirira Kwekudya Kwemasikati Kunogona Kukuchengetedza Iwe Anenge madhora makumi matatu pasvondo

Zvemukati

• Kudya kugadzirira masikati kunogona kukuchengetedza mari-uye handizvo chete.
• Kwete, haufanirwe kudya chinhu chimwe chete pakudya kwemasikati mazuva ese.
• Mabiko maviri eKudya Prep Kuedza
• Chinyorwa Chekutengesa
• Recipe #1: Turkey Meatballs
• Recipe # 2: Vegan "Chicken" Noodle Soup
• Ongororo ye

Vanhu vazhinji vanoziva kuti kugadzira kudya-prep lunch kwakachipa pane kudya takeout kana kuenda kuresitorendi, asi vazhinji havazivi kuti mari inogona kuchengetwa yakanaka. rakakura. Zvinogona kunge zvichinakidza kuputsa zuva rako nekuenda kunotora masikati nehofisi yako BFF, asi zvakanakira kugadzirira kudya kwako kwemasikati nguva isati yapfuura kupfuura kuva nemutsa kubhengi yako account - ungangozopedzisira wadya uine hutano nekuda kwekudya prepping zvakare. Heino maitiro. (Zvakabatana: Maitiro eKudya Kugadzirira seOlympian)

Kudya kugadzirira masikati kunogona kukuchengetedza mari-uye handizvo chete.

"Ndinoona kuti pandinotenga grocery rekugadzira chikafu chandaimbotenga (ex: ndaida kutenga salmon, broccoli, uye mbatatisi kubva kuDig Inn), ndinogona kugadzira zvikamu zvitatu kana zvina zvemutengo weimwe pakudya kwemasikati kutora nzvimbo, "anotsanangura Talia Koren, muvambi weWorkweek Lunch, iyo inopa chirongwa chevhiki nevhiki chekugadzirira chikafu (zvine hushamwari-bhajeti, BTW).

Maererano neongororo ichangobva kuitwa neVisa, vanhu vekuAmerican vanoshandisa avhareji yemadhora makumi mashanu nemasere pasvondo pavanotenga masikati. Kana iwe uchigara muguta rekuwedzera-mutengo senge NYC kana San Francisco, unogona kunge uchishandisa zvakatopfuura izvozvo. (Yakabatana: Ini ndakapona Kudya pa $ 5 pazuva mu NYC-uye Hauna Nzara)

Asi nekudya kwekugadzirira-kudya kwemasikati, unogona kudya chikafu chakangofanana neako masikati-go-tos-pane chikamu chemutengo. "Ndiro ye burrito kuChipotle inodhura inosvika madhora mapfumbamwe nemutero, zvinoenderana nezvaunowana mairi. Asi iwe unogona kuita zvitatu zvezvikamu izvi kumba nemutengo mumwe chete," Koren anongedzera. "Bhinzi nhema, mupunga, uye zvimwe zvemhando yepamusoro burrito ndiro zvinosanganisa hazvidhure zvakadaro! Zvimwe chetezvo zvinoenda kune dzimwe sarudzo dzemazuva ano dzekudya kwemasikati, semasaladhi, masangweji, uye muto."

Oo, uye iwe ungangoona iko kudya kwekudya kunoita kuti zvive nyore kuita sarudzo dzine hutano panguva yekudya kwemasikati-bhonasi yakakomba. "Kudzora kwezvakagadzirwa kunobatsira zvakanyanya kana uine zvirambidzo zvekudya kana iwe uri munhu anongoda kudya, uye zvikamu zvako zvinogona kukodzera nzara yako inoda zvirinani," Koren anonyora. (FYI, heano mamwe ane hutano-prep hacks yevanhu vanobikira imwe.) Nemamwe mazwi, hauzonzwi sokuti unofanira kuramba uchidya mushure mokunge watoguta nokuti wakadonha madhora gumi pakudya kwako. Uyezve, kuve uine pre-yakagadzirirwa kudya kwemasikati kwakagadzirira-ku-kuenda kunokuchengetedza kubva kukurumidza kupwanya pakuyedza, zvishoma-zvine hutano sarudzo padhuze.

Kweanosvika madhora makumi maviri nemashanu, unogona kugadzira kudya katanhatu pamba (zvimwe pane izvo pazasi), zvichireva kuti uchave nechimwe chikafu chekuwedzera chaungashandisa pakudya kwemanheru (kana kugovana neshamwari!), Uye iwe unozochengetedza madhora makumi maviri nemasere mukuita uku. . Kana iwe ukaenda kunotenga masikati zuva rega rega kusvika pakudya kwekutanga, iwe unogona kuchengetedza kumwe kunhu mubhoti re $ 1,400 pagore pane masikati chete. Anopenga, handiti?!

Kunyangwe ukasachinja kudya prepping * zvese * zvekudya zvako, zvinogona kuita mutsauko wakakura bhajeti-huchenjeri. "MuNew York City, ndakachengeta $ 250 pamwedzi nekudya mangwanani, masikati, uye kudya kwemanheru kumba 75 muzana yenguva," anodaro Koren. "Zvakandibatsira kunakidzwa neruzivo rwekudya kunze, uye ndakawana yekusarudza nezve maresitorendi emhando yepamusoro andaizoenda." (Yakabatana: Nei Kutanga Kudya Kune Hutano Kugadzirira Kwekudya Kirabhu Kunogona Kuchinja Kudya Kwemasikati)

Kwete, haufanirwe kudya chinhu chimwe chete pakudya kwemasikati mazuva ese.

Imwe yekurwadziwa kukuru kana zvasvika pakudya kudya kwemasikati ndeyekuti vanhu kazhinji havadi kudya zvakafanana. chaizvo. chinhu. zuva rega rega revhiki. Chido chekusiyana chikamu chekuti nei vanhu vazhinji vachisarudza kutenga masikati. Heano nhau huru: Haufanire kuzvipira kudya kumwe chete vhiki rese kana uri kudya uchigadzirira masikati ako.

"Chaizvoizvo, ini handiwanzo kukurudzira mumwe munhu kuti adye zvemasikati mashanu akateedzana," anodaro Koren. Mushure mezvose, izvo zvinofinha, nekukurumidza. "Ndanga ndichishandisa nzira yandinogadzirira mabikirwo maviri nemusi weSvondo masikati kuitira kuti ndive nemhando dzakasiyana, uye ndinogona kudzima ndodzima," anotsanangura.

Kana izvozvo zvichiita sezvakanyanya kuoma, pane imwe nzira inogona kufadza: "Kana iwe uri mubiki wekutanga uye mabikirwo maviri pazuva rimwe anoita seakawanda, unogona kuedza kuita buffet prep," Koren anopa zano.

Ndipo paunobika zvinongedzo pasina chero chiraipi uye nekuvaka chikafu sezvaunoenda. Saka semuenzaniso, unogona kugocha broccoli, sauté sipinashi, kubika huku, uye kubika hombe bato requinoa. "Zvino zuva rega rega rinogona kusiyana pasina kubika zvimwe zvekudya," anowedzera Koren. (Iyi yemazuva makumi matatu yekudya-yekugadzirira dambudziko kune vanotanga ichakubatsira kushandisa zvekare zvasara zvako zvakare.)

Imwe nyaya yakajairika neyekugadzirira kudya ndeyekuti zvakaoma kushandisa homwe yese yezvimwe zvekudya (sepondo yemazamu ehuku) neresipi imwe chete. Ndicho chimwe chikonzero Koren vaviri vaviri mabikirwo pavhiki pakudya kwemasikati anonaka zvakasiyana asi achigovana zvimwe zvigadzirwa. Izvi hazvisi chete kuchengetedza mari, asi zvakare zvinoderedza kutambisa.

“Kana ukatenga zvokubikisa kuti ugadzire kudya kumwe chete, unenge uine zvokudya zvasara zvinogona kushandiswa mune kumwe kudya (zvinotora nguva yakawanda kugadzira) kana kuti zvinoshata mufiriji yako,” anodaro. "Mabikirwo angu anoita kuti vanhu vashandise zucchini rose, bhero mhiripiri, kana pondo yose yeground turkey kuitira kuti usave neruzivo rwekuita kana kukanda kunze. Paunopambadza chikafu, unenge uchiparadzawo mari; saka kugadzirira kwekudya kunokubatsira kuti udzivise izvozvo."

Mabiko maviri eKudya Prep Kuedza

Kugutsikana kuti wagadzirira kuzvipa? Hezvino zvese zvaunoda kuti uzive. (Unoda mamwe mazano? Tarisa aya mazano ekugadzirira kudya asina kusuruvara huku nemupunga.)

Budget: $ 25, kubvisa zvinonhuwira, zvinoshanda kusvika kumadhora 4.16 pakudya kwemamwe matanhatu, matatu eresipi imwe neimwe. (Koren akatenga izvi zvekutengesa muColorado, saka mitengo iri munharaunda yako inogona kusiyana zvishoma.)

Nguva kuzvipira: Maminitsi makumi matanhatu kusvika makumi mapfumbamwe, zvichienderana neruzivo rwako rwekubika

Chinyorwa Chekutengesa

• 1 14-oz (396g) pasuru yekuwedzera-yakasimba tofu
• 1 12-oz (340g) pasuru spaghetti (kunyanya mapuroteni pasita seBanza)
• 3 tsvimbo yeselery
• 3 karoti tsvimbo
• 1 yero hanyanisi
• veggie muto (kana mvura)
• garlic
• soy muto
• 16 oz (453g) pasi turkey
• 1 boka rekare
• mafuta esarudzo yako
• chitoro-chakatengwa kana chakagadzirwa pesto (Koren anofarira Trader Joe's)
• grated chizi yesarudzo yako (Parmesan, Pecorino Romano, Feta, nezvimwewo)
• mutsvuku mutsvuku wesarudzo yako
• thyme yakaoma
• parsley yakaoma
• kumini upfu
• hanyanisi upfu
• cayenne
• munyu
• mhiripiri
• tsvuku tsvuku tsvuku

Recipe #1: Turkey Meatballs

Zvinoshandiswa

• 6 oz (170g) gluten-isina pasita (shandisa hafu ye12-oz bhokisi)
• 16 oz (453g) pasi turkey
• 1/2 yero hanyanisi, yakagurwa
• 3 clove garlic, minced uye yakakamurwa
• munyu uye mhiripiri kuravira
• 1 teaspoon cumin
• 2 mashupuni thyme
• 1 teaspoon hanyanisi upfu
• 1/2 teaspoon cayenne
• 2 tablespoons mafuta esarudzo yako
• 6 makapu kare, akachekwa
• 6 tablespoons pesto yakatengwa muchitoro kana kumba
• Optional: cheese yesarudzo yako yekushongedza
• Zvingasarudzwa: muto mutsvuku wesarudzo yako yenyama

Mirayiridzo

1. Gadzirira pasita maererano nepakeji. Sevha 1/2 mukombe wepasta mvura.
2. Gadzirira nyama dzekudya nekuwedzera turkey, hanyanisi, 1/2 yegariki uye zvese zvinonhuwira mundiro. Sanganisa zvakanaka uye gadzira mabhora 9 nemaoko ako.
3. Wedzera mafuta kune skillet pamusoro pepakati moto. Mushure memaminitsi maviri, wedzera turkey meatballs. Regai vabike kwemaminitsi mashanu vasati vavaputira. Dzokorora danho iri kusvikira vabika (maminetsi gumi nemashanu) wozovabvisa mupani woisa parutivi.
4. Wedzera zvishoma zvishoma mafuta, iyo kare, uye gara wakasara kupani. Bika kwemaminitsi mashanu, kusvikira kare yapfava.
5. Kuungana: Kanda pasita nepesto uye yakachengetwa pasita mvura wozokamura mumidziyo yako. Wedzera iyo kare, turkey nyama, uye garnishes (kana uchishandisa). Kudya uku kwakanaka-uye kunogadzirisazve zvakanaka mu microwave kana pachitofu.

(Zvakabatana: 20 Pfungwa Iwe Unonyanya Kuve Uinayo Uchiri Kudya Kudya)

Recipe # 2: Vegan "Chicken" Noodle Soup

Zvinoshandiswa

Kune iyo Tofu Marinade

• 1/4 mukombe soy muto
• 2 tablespoons veggie muto
• Ground pepper

Main Ingredients

• 1 14-oz (396g) pasuru yakasimba tofu
• 6 oz spaghetti kana manoodles
• 3 celery matanda, akachekwa
• 3 karoti matanda, akachekwa
• 1/2 yero hanyanisi, yakagurwa
• 4 makapu veggie muto
• 2 makapu mvura
• 2 clove yegariki
• 2 mashupuni thyme
• 2 mashupuni akaomeswa parsley
• munyu uye mhiripiri kuravira
• tsvuku tsvuku tsvuku

Mirayiridzo

1. Muchidimbu, sanganisa soy muto, veggie muto, uye pasi pepper. Preheat oven yako kusvika 400 ° F.
2. Bvisa tofu, uicheke mu cubes, uye uwedzere zvidimbu mundiro ine marinade. Kanda zvinyoro nyoro kupfeka zvidimbu uye kuisa parutivi.
3. Gadzirira muto nekuwedzera mafuta uye hanyanisi yakakoswa muhari hombe pamusoro pekupisa kwepakati. Kurudzira zvakanaka uye mushure memaminetsi mashoma, wedzera mamwe ese mavegi. Rega kubika kwemaminitsi mashanu. Zvadaro wedzera muto uye zvinonhuwira uye uuye kumota. Wedzera pasita (isina kubikwa) uye simmer kwemaminitsi makumi maviri. Ravira muto uchibika uye gadzirisa zvinonhuwira sezvinodiwa.
4. Ipo sopu ichibika: Gadzirira pepa rekubheka nekubika spray. Wedzera iyo tofu kubheka uye uparadzire zvidimbu zvakaenzana. Bika kwemaminitsi gumi nemashanu. Kuvhara zvidimbu zve tofu hafu nepakati ndiko kusarudza.
5. Kana iyo tofu yaitwa (inofanirwa kunge iri crispy zvishoma kumicheto), iwedzere kune muto. Bvisa kupisa uye ugovane muto mumidziyo mitatu yekugadzirira kudya. Kudya uku kunodziya mufiriji uye kunopisa zvakanyanya mumicrowave kana pachitofu.

Ongororo ye