Njira 4 Zatsopano Zokometsera Nsomba

Zamkati

• Marinade
• Zesty Rub
• Zitsamba Zatsopano
• Msuzi wa "Kirimu"
• Onaninso za

Musachite mantha ndi lingaliro lakuphika nsomba: Ndiwo puloteni wosavuta kwambiri wopanga chakudya chokoma, chopatsa thanzi. Pokhala ndi zizolowezi zosavuta izi zokulitsa kununkhira, ngakhale wophika wamkulu kwambiri amatha kupanga nsomba yothirira pakamwa. Nsomba zatsopano, tuna, red snapper, ndi halibut ndi zomwe ndimakonda, koma mutha kugwiritsanso ntchito maphikidwewa kuti musinthe nsomba zam'chitini kukhala chakudya chokoma komanso chathanzi.

Marinade

Quentin Bacon

Marinade wosavuta amawonjezera matani a kukoma popanda zopatsa mphamvu zambiri. Nsomba zam'madzi okomawa zimayikidwa mu mandimu, cilantro, ndi zonunkhira - simusowa kuti mupite ku malo odyera aku Mexico kuti mukakwaniritse chilakolako chanu cha nsomba!

Ma Tacos Odabwitsa a Nsomba okhala ndi Tequila-Lime Sauce ndi Pickled Slaw

Amatumikira: 6

Zosakaniza za marinade:

1/4 chikho chatsopano madzi a mandimu (kuyambira 2 mpaka 3 limes)

Supuni 3 kuphatikiza supuni 2 za maolivi owonjezera

Supuni 2 zonunkhira bwino za cilantro

1/2 supuni ya supuni ya chitowe

1/2 supuni ya supuni tsabola wa cayenne

1/4 supuni ya supuni yamchere yamchere

1 1/2 mapaundi nsomba zoyera, monga mahi-mahi, red snapper, kapena cod

Zosakaniza zamphongo:

8 radishes ofiira kapena oyera, odulidwa pang'ono (pafupifupi 1 chikho)

1/2 mutu kabichi wofiira, theka komanso wochepetsedwa pang'ono (pafupifupi makapu 3)

3/4 chikho shuga

3/4 chikho apulo cider viniga

Zosakaniza za msuzi:

1/2 chikho (4 ounces) nonfat plain Greek yogurt

Supuni 2 zabwino tequila (mutha kusintha madzi ena a mandimu ngati mukufuna)

Supuni 1 supuni ya mandimu zest kuphatikiza supuni 1 yatsopano madzi a mandimu

Supuni 1 tiyi ya cilantro yodulidwa bwino

Zosakaniza za tacos:

12 6-inch tortilla ya chimanga

Malimu awiri, kudula mu wedges

Mayendedwe:

1. Kuti mupange slaw, whisk shuga ndi apulo cider palimodzi m'mbale yapakatikati. Onjezerani radishes ndi kabichi, kuphimba mwamphamvu ndi pulasitiki ndikuyika mufiriji kwa maola osachepera atatu ndipo makamaka usiku wonse.

2. Kuti muthamangitse nsomba, whisk madzi a mandimu, mafuta a azitona, cilantro, chitowe, cayenne, ndi mchere pamodzi mu mbale yapakati. Onjezani zingwe za nsomba ndikusinthira kuti muvale. Phimbani mbale ndi pulasitiki ndikuyika mufiriji kwa ola limodzi kapena maola atatu.

3. Pa msuzi, whisk yoghurt, tequila, laimu zest ndi madzi, ndi cilantro pamodzi mu mbale yaing'ono. Phimbani ndi kukulunga pulasitiki ndi firiji mpaka mutumikire.

4. Tenthetsani makala kapena grill kuti mutenthe kwambiri potsatira malangizo a wopanga, kapena tenthetsani poto yachitsulo chowotcha kuti kutentha kwambiri. Gwiritsani ntchito matawulo am'mapepala ndi zipani kuti mudye mafuta amafuta ndi mafuta otsala a canola. Chotsani nsomba ku marinade ndi grill osatembenuka mpaka olimba ndikuwonekera pang'ono, mphindi 4 mpaka 5. Tumizani nsomba mu mbale ndikuzidula mzidutswa zokuluma.

5. Stack mikate ndi kukulunga matawulo yonyowa pokonza. Ikani pa mbale ndi mayikirowevu muzowonjezera masekondi 10 (pafupifupi masekondi 30), ndikuyang'ana pakati pazigawo kuti muwone ngati akutenthedwa ndikuthanso kuyankha.

6. Kutumikira, gawani nsomba pakati pa tortilla. Pamwambapa ndi kabichi wofufumitsa ndi radish slaw ndipo mutumikire ndi msuzi wa tequila ndi mphesa yatsopano ya laimu.

Chinsinsi chosinthidwa kuchokera Chokoma Chokoma Wolemba Candice Kumai, Rodale Books, 2012

Ngongole yazithunzi: Quentin Bacon

Zesty Rub

Candice Kumai

Kuti muwongolere fillet yotopetsa, yesani kuipaka ndi kuphatikiza kwa citrus zest ndi zitsamba musanaphike mu zikopa. Kupaka kokoma kumeneku "konyowa" kumakhala ndi zonunkhira ndipo kumatsimikizika kuti kukopa ngakhale omwe amadya kwambiri nsomba.

Halibut en Papillote

Amatumikira: 4

Zosakaniza:

Gawo limodzi laimu zest

1 gawo lalanje zest

1 gawo losuta paprika

1 gawo louma oregano

Supuni 2 tiyi ya lalanje

Mchere wamchere

4 (4-ounce) mafayilo a halibut

Dzira la 1, lomenyedwa pang'ono, chifukwa chotsuka dzira

Mayendedwe:

1. Chotsani uvuni ku madigiri 450. Pindani zidutswa zinayi za zikopa khumi ndi theka. Dulani chikopa chilichonse theka la mtima, osunga chopindacho chikhale cholimba, kuti chikatseguka chikhale mtima wathunthu.

2. Mu mbale yaing'ono, phatikizani zinthu 6 zoyambirira kuti muzipaka chonyowa.

3. Kumbali imodzi ya zikopa zooneka ngati zamtima, ikani fillet ndi pamwamba ndi 1/4 osakaniza opaka phula.

4. Tsukani chikopa chimodzi ndi chikopa cha dzira. Pindani theka lopanda zikopazo pa nsomba. Kuyambira pamwamba pamtima yambani kupanga mapangidwe m'mphepete mwake, kutsuka pepalalo ndi kutsuka mazira nthawi iliyonse ikapindidwa kuti apange paketi yokhala ndi nsomba zotsekedwa. Khola lirilonse liyenera kudutsanso lomwe lapitalo.

5. Ikani mapaketi a halibut pa pepala lophika ndi kuphika kwa mphindi zisanu ndi zitatu.

6. Chotsani mu uvuni. Pogwiritsa ntchito lumo lakuthwa, dulani potseguka pamwamba pa paketi iliyonse, kusamala kwambiri kuti musawotche pa nthunzi. Pindani m'mphepete mwake kuti nsomba ziwonekere. Malangizo Okhudzana ndi Zakudya (pa kutumikira)

Chinsinsi chosinthidwa kuchokera Dziphikireni Wosangalatsa Wolemba Candice Kumai, Rodale Books, 2012

Chithunzi chojambula: Candice Kumai

Zitsamba Zatsopano

Candice Kumai

Zitsamba zatsopano monga basil, oregano, thyme, ndi tarragon, osati kungowonjezera mlingo wa kukoma kwa nsomba zanu, komanso zimadzaza ndi antioxidants ndi mavitamini. Pesto yonyezimira, yomwe imapangidwa ndi ma almond ndi basil (yopanda tchizi wonenepa ndi mtedza wa paini), amaphatikizana bwino ndi mbale iliyonse ya nsomba kuti imve kukoma kopanda mafuta owonjezera.

Skinny Almond Pesto

Amapanga: 1 mpaka 1 1/2 makapu pesto

Zosakaniza:

Makapu atatu masamba a basil atsopano, zimayambira zimachotsedwa

1/2 chikho cha amondi yaiwisi yonse

1 adyo clove, pafupifupi akanadulidwa

Supuni ya 3/4 mchere wamchere

1/2 chikho chowonjezera mafuta azitona

Supuni 2 zatsopano madzi a mandimu

Mayendedwe:

1. Ikani basil, amondi, adyo, ndi mchere wa m'nyanja mu pulogalamu ya chakudya ndi kugunda kuti muphatikize.

2. Akangosakaniza pang'ono pang'ono, onjezerani mafuta a maolivi pang'onopang'ono, mpaka mafutawo asakanike bwinobwino, pafupifupi mphindi imodzi. Sungani mu madzi a mandimu.

3. Sungani mu chidebe chomata kapena botolo losindikizidwa kwa sabata imodzi.

Pantry Pasta Yosavuta yokhala ndi Tuna ndi Skinny Almond Pesto

Amatumikira: 2

Zosakaniza:

1/2 bokosi (8 ounces) linguine, yophika ndi utakhazikika

1 akhoza albacore tuna m'mafuta a maolivi, otayika

Supuni 2 zowonjezera maolivi osapsa

1/2 chikho Skinny Almond Pesto

1 chikho chamtchire arugula 1/2 chikho basil Madzi a mandimu ndi zest Nyanja yamchere

Mayendedwe:

1. Mu mbale yaikulu, perekani linguine yophika ndi yoziziritsa ndi pesto ndi mafuta a azitona, kenaka perekani nsomba zamzitini, kuswa tuna ndi mphanda.

2. Ponyani zonse zosakaniza bwino kuti muvale. Nyengo ndi mchere wamchere ndi mandimu ndi zest kulawa.

3. Pamwamba ndi arugula wamtchire. Pakani pasitala pogwiritsa ntchito mbale ndi kupotoza pasitala kuti mupange kutalika kwa mbale.

4. Malizani mbale ndi zingwe zingapo za arugula, basil yatsopano, ndi zest ya mandimu.

Chithunzi chojambula: Candice Kumai

Msuzi wa "Kirimu"

Candice Kumai

Kusintha kwanga kochenjera mumsuzi wocheperako "kirimu"? Ndimagwiritsa ntchito mkaka wosasunthika m'malo mwa heavy cream kuti ndichepetse zopatsa mphamvu ndikusunga kukoma koyipa.

Pan-Seared Salmon mu Msuzi Wosakaniza Balsamic

Amatumikira: 4

Zosakaniza:

Supuni 3 batala, ogawanika

2 shallots, odulidwa pang'ono, makamaka pamandolini

2 adyo cloves, wosweka

1/4 chikho chochepetsedwa-sodium soya msuzi

1/3 chikho cha vinyo wosasa wa basamu

1 akhoza (ma ola 12) mkaka wosalala wamafuta

1 (16-ounce) phukusi linguine (pasitala wopanda gluten amagwiranso ntchito!)

Zilonda zamphika 1 za salmon, zogawika m'magawo anayi

Mchere wamchere kuti mulawe

Makapu awiri arugula

1/2 chikho chophwanyika hazelnuts (ngati mukufuna)

Mayendedwe:

1. Mu sing'anga phukusi pa sing'anga kutentha, onjezerani supuni 1 batala ndi shallots. Thirani shallots kwa pafupifupi mphindi 5. Onjezerani adyo ndikupitiriza kuphika mpaka bulauni, pafupifupi 2 mpaka 3 mphindi.

2. Onjezerani msuzi wa soya ndi viniga wosasa poto ndikuzimitsa pamoto wapakati kwa mphindi zochepa. Zimitsani kutentha. Onjezerani supuni imodzi ya batala ndikugwedeza mpaka mutayika bwino. Pogwiritsa ntchito sieve yabwino, sungani msuzi, kutaya shallots ndi adyo. Khalani pambali kuti muzizizira.

3. Mu kasupe kakang'ono pa sing'anga kutentha, onjezerani mkaka wa evaporated ndi kuchepetsa theka. Chotsani kutentha. Kuziziritsa pang'ono.

4. Ngakhale mkaka umasanduka nthunzi wocheperako, kuphika linguine malinga ndi phukusi. Kupsyinjika, mantha ndi madzi ozizira, ndikuyika pambali.

5. Pakani poto wapakatikati kapena chitsulo chosanjikiza pamoto wapakati, onjezerani supuni yotsala ya batala ndi nsomba. Kuphika nsomba mu poto yotentha kwa mphindi pafupifupi 2 mpaka 3 ndikuyika mu uvuni wa digiri 350 kuti mutsirize kwa mphindi 5 mpaka 6, kapena 7 mpaka 8 mphindi kuti muzichita bwino.

6. Kuti mutsirize msuzi, phatikizani mkaka wochepetsedwa ndi madzi a balsamic/soya msuzi. Whisk kuphatikiza, ndi nyengo ndi nyanja mchere.

7. Kuti mupange mbale, ponyani linguine pang'ono mumsuzi wa basamu. Ponyani pang'ono mu arugula. Pamwamba ndi mtedza wosweka, ngati mukugwiritsa ntchito, ndipo pamapeto pake, nsomba za m'nyanja zikakonzeka.

Chithunzi chojambula: Candice Kumai

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