12 anonaka madhiri ekubika (echikamu chimwe nechimwe)

Zvemukati

• Phase 1: Kurwisa
• Kudya kwemangwanani Chingwa Recipe - Phase 1
• Cheese Quiche Recipe - Chikamu 1
• Chicken Tart yeChikafu - Phase 1
• Phase 2: Ngarava
• Mushroom Omelet yeKudya Kwekuseni - Chikamu 2
• Zucchini Pasita - Chikamu 2
• Avocado Pate neCucumber Sticks - Chikamu chechipiri
• Phase 3 - Kubatanidzwa
• Kudya kwemangwanani Crepioca - Phase 3
• Baked Salmon nePatato - Chikamu chechitatu
• Banana Muffin muMicrowave - Chikamu 3
• Phase 4 - Kudzikamisa
• Mapuroteni Sandwich - Chikamu 4
• Yese Tuna Pasita - Chikamu 4
• Shiraplant Pizza - Chikamu 4

Chikafu cheDukan chakagadzirirwa avo vanoda kudzikira uye chakakamurwa muzvikamu zvitatu zvakasiyana, mune mamwe marudzi ezvikafu anofanira kutadziswa, kunyanya makabhohaidhiretsi akadai sechingwa, mupunga, furawa neshuga, vachipa vamwe.

Saka, kuti uwane zvakanakisa mairi uye uremerwe uremu nechikafu ichi, heano matatu mabikirwo echikamu chimwe nechimwe cheichi chiitiko:

Phase 1: Kurwisa

Panguva ino, zvikafu zvakapfuma mumapuroteni nemafuta, senyama, chizi nemazai, zvinotenderwa. Iko kushandiswa kwepasta, shuga, zviyo, michero nemiriwo zvakajairika zvinorambidzwa. Ona zvimwe zvakawanda nezvechikamu chimwe nechimwe cheDukan chikafu.

Kudya kwemangwanani Chingwa Recipe - Phase 1

Zvisungo:

• 1 zai
• 1 tablespoon yeupfu hwealmond kana yeflakisi
• 1 kofi spoon yehupfu yekubheka
• 1 tablespoon ye curd

Kugadzirira modhi:

Sanganisa zvese, uchirova zai neupfu mushe kuti zvifanane. Inotora microwave kwe2: 30 maminetsi. Wadaro, kutyora chingwa nehafu, wochizadza nechizi, huku, nyama kana zai woisa mumugadziri wesangweji.

Cheese Quiche Recipe - Chikamu 1

Iyi quiche inogona kudyiwa masikati kana kudya kwemanheru uye inogona kuzadzwa nemamwe mapuroteni chikafu, senge nyama yemombe yepasi, shredded huku kana tuna, semuenzaniso.

Zvinoshandiswa:

• 4 mazai
• 200 g yeakagumburwa ricotta chizi kana grated chizi kana grated mines
• 200 g chiedza cheki kirimu
• parmesan yekusasa
• munyu, oregano, mhiripiri uye green hwema kuravira

Kugadzirira modhi:

Rova mazai neforogo uye sanganisa chizi uye curd. Mwaka nemunyu, oregano, hwema hwegirini uye pini yepepuru chena. Isa uyu musanganiswa pabepa diki rekubika uye wosasa iyo Parmesan pamusoro, uchienda nayo kune hovhoni yepakati pa200ºC kwemaminitsi makumi maviri.

Chicken Tart yeChikafu - Phase 1

Aya matartlet anogona zvakare kuzadzwa nechizi kana nyama yepasi, uye anogona zvakare kudyiwa pakudya kwemangwanani kana kwemanheru:

Zvinoshandiswa:

• 2 mazai
• 3 tablespoons yakakangwa huku
• grated chizi yekusasa
• Munyu uye mhiripiri kuravira

Kugadzirira modhi:

Rova mazai neforogo uye wedzera pini yemunyu uye mhiripiri. Govera huku mu3 patty mapani uye vhara nekuzunza. Isa gorosi pamusoro uye woenda naro kune hovhoni yepakati kwemaminitsi gumi kusvika gumi nemashanu kana kusvika tart yasimba.

Phase 2: Ngarava

Panguva ino, iwe unogona kuwedzera mimwe miriwo kuchikafu, senge tomato, cucumber, radish, lettuce, howa, celery, chard, eggplant uye zucchini.

Mushroom Omelet yeKudya Kwekuseni - Chikamu 2

Zvisungo:

• 2 mazai
• 2 tablespoons akachekwa howa
• 1/2 nyanya yakasarudzwa
• Munyu uye mhiripiri kuravira

Kugadzirira modhi:

Rova mazai neforogo uye wobva wawedzera zvimwe zvese zvinosanganiswa. Gadzira omelet mu skillet yakazorwa nemafuta emuorivhi emhandara.

Zucchini Pasita - Chikamu 2

Zucchini spaghetti ndiyo yakanaka sarudzo yekushandisa masikati kana chisvusvuro.

Zvisungo:

• 1 zucchini mumipendero yepaghetti
• 100 g pasi nyuchi
• tomato muto kuravira
• gariki, hanyanisi, munyu uye mhiripiri

Kugadzirira modhi:

Grate zucchini pane spiral grater, yakakodzera kugadzira spaghetti yemiriwo. Nzvimbo yekubikira mupani yakazodzwa nemafuta emuorivhi uye rega zucchini iite chete mvura yayo uye iome zvakanyanya. Sunga gariki uye hanyanisi mumafuta emuorivhi, wedzera nyama uye mwaka nemunyu uye mhiripiri. Rega ibike, isa muto wedomasi wosanganisa nemazucchini noodles. Fukidza chizi kuravira.

Avocado Pate neCucumber Sticks - Chikamu chechipiri

Iyi pate inogona kushandiswa senge yekudya kwemasikati kana seuto rezucchini pasita, semuenzaniso.

Zvisungo:

• 1/2 yakaibva avocado
• 1 col yemumwe mhandara yemafuta emuorivhi muto
• 1 pini yemunyu uye mhiripiri
• 1/2 yakadzvanywa ndimu
• 1 cucumber yakatorwa muchimiro chezvitanda

Kugadzirira modhi:

Knead the avocado and season with olive olive, munyu, mhiripiri uye ndimu muto. Sanganisa zvakanaka uye udye matanda emagaka uchishandisa kirimu yekotapeya.

Phase 3 - Kubatanidzwa

Padanho rino, kabhodhihydrate diki inogona kuverengerwa mukudya, ichibvumidzwa kudya kusvika kune maviri servings yemichero pazuva uye 1 kushumirwa kwechingwa, mupunga kana mbatatisi kaviri pasvondo.

Kudya kwemangwanani Crepioca - Phase 3

Zvisungo:

• 1 zai
• 2 col yeoat bran muto
• 1/2 col yemuto wakagadzirwa
• 3 col ye grated chizi sosi
• munyu uye oregano kuravira

Kugadzirira modhi:

Rova zai neforogo uye sangana nezvimwe zvinoshandiswa. Nzvimbo yekugochwa mupani yakazorwa nemafuta emuorivhi emhandara.

Baked Salmon nePatato - Chikamu chechitatu

Zvisungo:

• 1 chidimbu chesalmoni
• 1 svikiro mbatatisi, yakatetepa
• 1 madomasi, akachekwa
• 1/2 anyanisi, yakatswa
• 1 tablespoon yemafuta emuorivhi
• ndimu, munyu, gariki, chena mhiripiri uye parsley kuravira

Kugadzirira modhi:

Mwaka salmon ine ndimu, munyu, gariki, mhiripiri uye parsley. Isa mugirazi yegirazi pamwe chete nemadomasi, hanyanisi uye mbatatisi, uchidiridza zvese nemafuta pamusoro. Isa muhovhoni yepakati kwemaminitsi makumi maviri nemashanu kana kusvika salmoni yabikwa.

Banana Muffin muMicrowave - Chikamu 3

Iyi keke inogona kushandiswa mune yekudyira masikati, ichive inoshanda uye yakapusa kugadzira.

Zvisungo:

• 1 bhanana yakasviba
• 2 tablespoons yeupfu hweamondi kana oat bran
• 1 zai
• sinamoni kuravira kana 1 teaspoon yekocoa poda

Kugadzirira modhi:

Rova zai neforogo uye sanganisa zvese zvinosara. Isa zvese mukapu hombe uye microwave kwemaminetsi maviri nemakumi matatu.

Phase 4 - Kudzikamisa

Panguva ino, zvese zvekudya zvinotenderwa, asi iyo makabhohaidhiretsi echikafu anosiyana zvinoenderana nemunhu wega wega uye kugona kwavo kuchengetedza huremu paunosanganisira izvi zvekudya mukudya.

Mapuroteni Sandwich - Chikamu 4

Iyi sangweji inogona kushandiswa pakudya kwemangwanani kana masikati masikati.

Zvisungo:

• 1 zai
• 1 col yemafuta eflakisi
• 1 col yeoat bran muto
• 1 punipuni yehuku yakakangwa
• 1 slice yechizi
• 1 pini yemunyu

Kugadzirira modhi:

Rova zai zvakanaka neforogo uye wedzera hupfu hweflakisi, oat bran uye munyu, kusanganisa zvakanaka. Tora kune microwave kwe2: 30 maminetsi. Wobva wadambura chingwa muhafu, wochimisa nechizi uye nehuku woisa musandwich maker.

Yese Tuna Pasita - Chikamu 4

Iyi pasita inogona kushandiswa kwemasikati kana kudya kwemanheru.

Zvisungo:

• 1/2 mukombe wepeni pasta
• 1 inogona ye tuna
• 2 tablespoon mafuta omuorivhi
• 1 diki clove yegariki yakapwanyika
• 1 punipuni yakachekwa hanyanisi
• 100 kusvika 150 ml yemadomasi muto
• Munyu uye mhiripiri kuravira

Kugadzirira modhi:

Isa pasita yekubika. Dhonza tuna yakakanyiwa uye mwaka nemunyu, mhiripiri, gariki uye 1 punipuni yemafuta emuorivhi. Sungai anyanisi mumafuta asara, wedzerai tuna yakarungwa uye fambisai kwemaminitsi. Wedzera muto wemadomasi uye rega musanganiswa ubike kwemaminitsi mashanu. Sanganisa nepasta yakabikwa uye shumira inopisa.

Shiraplant Pizza - Chikamu 4

Iyi pizza inokurumidza uye inogona kushandiswa sechingwa chemasikati kubva muchikamu chechipiri cheDukan chikafu.

Zvisungo:

• 1/2 yakatswa eggplant
• Mozzarella chizi
• Tomato Sauce
• huku yakakangwa
• oregano kuravira
• 1 tablespoon yemafuta emuorivhi

Kugadzirira modhi:

Isa zvidimbu zvepurantipandi mupani, isa madomasi muto pane chimwe nechimwe uye wedzera chizi, huku uye oregano. Wobva wasasa zvidimbu nemafuta emuorivhi uye uuye neyakavhenekerwa ovhiri yepakati kwemaminitsi gumi kana kusvika chizi yanyungudika.