Njira 5 Zabwino Kwambiri Kuphika

Zamkati

• Onaninso za

Ngati kuphika chakudya kumatanthauza kuyambiranso pamwamba pa chakudya chachisanu chisanachitike kapena kutsegula bokosi lachilendo, ndi nthawi yoti musinthe. Simuyenera kukhala wophika waluso kuti mupange zakudya zamafuta ochepa, zopatsa thanzi zomwe zimakonda kwambiri. Vuto lalikulu la kudya bwino mukamawonera ma calories ndikusankha zakudya zokhala ndi michere yambiri ndikupewa mafuta ochulukirapo popanda kusiya kukoma.

Zotsatirazi ndi njira zisanu zophikira zakudya zopanda mafuta, zomwe mungadziwe munthawi yomwe zimatengera kuti musamalire Zakudya Zotsamira. Kaya mumasankha kuphika, ma microwave, kuphika, nthunzi kapena mwachangu, mudzakhala okondwa kudziwa kuti njira iliyonse sikangokhala yotsika mafuta (chifukwa samafuna mafuta ochepa kapena ayi) koma imatulutsa chidwi cha zakudya . Chenjezo limodzi: Chifukwa izi ndi njira zophikira mwachangu, muyenera kunyalanyaza mwambi wodziwika bwino ndikukhala wophika yemwe amawona mphikawo - kuti usawirike (kapena kuwotcha, kumamatira kapena kuwotcha).

1. CHITSINSI

Kutentha nthunzi, ndiko kuphika chakudya pamalo otsekedwa ndi nthunzi. Mukhoza nthunzi m'njira zosiyanasiyana: ndi dengu lophimbidwa, lopangidwa ndi perforated lomwe limakhala pamwamba pa mphika wa madzi otentha; ndi pepala la zikopa kapena zojambulazo; zokhala ndi nsungwi zaku China zomwe zimamatira pamwamba pa wok; komanso ndi ma steam oyendera magetsi. Ophika otentha ndi zisindikizo mu kukoma, kuthetsa kufunikira kwa mafuta owonjezera pokonzekera. Imasunganso michere bwino kuposa njira ina iliyonse yophikira kupatula microwaving. Ndi yabwino kwa nsomba ndi nkhono chifukwa sizimaumitsa mnofu. Halibut, cod ndi snapper nthunzi bwino makamaka.

Otsatira abwino: Masamba monga katsitsumzukwa, zukini ndi nyemba zobiriwira, mapeyala, mawere a nkhuku, timatumba ta nsomba ndi nkhono.

Zida: Mphika wawukulu woti uike ma steam steam basket, oyendetsa nsungwi aku China kuti apange pamwamba pa wok (ma steamer amenewa amachokera pa $ 10- $ 40), kapena ma steam steamers. Black & Decker FlavourScenter steamer ndi mtundu watsopano wamagetsi womwe umakhala ndi chophimba chonunkhira chomwe mungathe kuwonjezera zitsamba ndi zonunkhira. Imabwera ndi mbale yayikulu yokwana 3.5-quart ndi mbale ya mpunga ya 7-chikho ndi timer yothandiza yokhala ndi belu la mbendera komanso kutseka ($ 35).

Malangizo ophika:

* Kuti mutenthe pamwamba pa chitofu, ingobweretsani madzi kwa chithupsa chomwe mwasankha pamwamba pa chitofu, muchepetse kutentha kotero kuti simmer wolimba amatumiza nthunzi kuthawirako, onjezerani chakudya m'chipinda chotentha, kuphimba ndi chivindikiro, ndikuyamba nthawi .

* Chowotchera chokhazikika chikhoza kupangidwa mosavuta ndi ziwiya zophikira zatsiku ndi tsiku. Gwiritsani ntchito poto kapena mphika wakuya, monga uvuni wa Dutch wokwanira malita 6, ndipo ikani chikombole mkati moyenera pamitengo iwiri yofananira pansi. (Onetsetsani kuti chivindikirocho ndi chokwanira.) Miphika ya spaghetti yomwe imabwera ndi madengu ang'onoang'ono omwe amakhala mmwamba ndikukhala bwino pansi pa chivindikirocho amapanganso ma steamer abwino.

* Nsomba ya 3/4- mpaka 1-inch imatenga mphindi 6 mpaka 15 kuti ikhale nthunzi, kutengera nsomba; masamba ndi zipatso (monga gulu la katsitsumzukwa kakang'ono, mapaundi a nyemba zobiriwira kapena mapeyala awiri odulidwa) amatenga mphindi 10-25; chifuwa cha nkhuku chopanda mafupa, mphindi 20.

Gwirani mcherewo: Osadandaula ndi zakudya zamchere mukamayendetsa, chifukwa zimangotsuka.

Yesani izi: Kununkhira ndikophweka ngati kupindika kwa mandimu. Nthiti imodzi ya nsomba yothira pozikulunga ndi ma clove angapo adyo, ginger watsopano, anyezi ndi masamba a basil. Pambuyo pofinya madzi atsopano a mandimu pamwamba pa nsomba, kukulunga kutsekedwa ndikuyika mudengu lotentha. Bweretsani madzi awiri mainchesi mumphika, ikani mtanga pamadzi ndikuphimba. Nthunzi kwa mphindi 6.

2. KUYANG'ANIRA

Kuphika pa kutentha kwakukulu kwakanthawi kochepa kwambiri ndiye poyambitsa kukazinga. Chifukwa chakudya chimaphikidwa mofulumira kwambiri, chiyenera kudulidwa muzidutswa ting'onoting'ono, zofanana kuti zitsimikizire kuti zonse zaphikidwa bwino. Iyi ndi njira ina yomwe imafuna chidwi chanu chonse, monga kusonkhezera kosalekeza komanso nthawi zina kuponya zosakaniza ndizofunika kuti chakudya chisamamatire poto.

Njira yabwino yosonkhezera mwachangu ndi ya wok.Mbali zokhotakhota ndi pansi pozungulira ndizopangidwa mwapadera kotero kuti chakudya chitha kufiira mwachangu "m'mimba" cha poto kenako ndikusunthira mbali, komwe chimamaliza kuphika pang'onopang'ono. Pachikhalidwe, okonda aku China amaponyedwa chitsulo ndipo amatenga kanthawi kuti awotche. Mawoko ambiri masiku ano amapangidwa ndi chitsulo cha carbon, chomwe chimatentha ndi kuzizira mofulumira. Wokiyo amayikidwa pamphete yachitsulo yomwe imakhala pamwamba pa chowotcherera. Akatentha kwambiri, amawonjezera mafuta, kenako chakudya.

Otsatira abwino: Broccoli, kabichi, biringanya, tsabola wa belu, bowa, nkhumba, nkhuku, shrimp, scallops ndi tofu.

Zida: Wok kapena lalikulu-gauge skillet (kuyambira $ 20- $ 200, kutengera mtundu). Wok otsika pansi wa Calphalon (chitsanzo C155) ali ndi kunja kolimba kwa anodized, zogwirira ntchito zoziziritsa kukhosi, zomaliza zopanda ndodo komanso chitsimikizo cha moyo wonse ($ 100).

Malangizo ophika:

* Konzekerani: Masamba ayenera kudulidwa bwino kapena kuwadula; Nyama ziyenera kuchepetsedwa mafuta ndikudulira. Zonunkhira ziyenera kuikidwa m'mbale ndikukonzekera kupita.

* Ngati mukuphika nyama ndi ndiwo zamasamba, yambani nyama yofiirira, kenako ikankhireni m'mbali mwa wok musanawonjezere nkhumba.

* Gwiritsani ntchito maolivi osapezekanso kuchokera pampu yopopera kuti muveke wokondedwa wanu.

Yesani izi: Kutenthetsa wok nonstick pa kutentha kwakukulu; kuwaza ndi mafuta. Onjezerani 1/2 chikho chodulidwa anyezi, 1 minced adyo clove ndi mzere wa tsabola wofiira; sakanizani mwachangu kwa masekondi 30. Onjezerani 1/2 chikho cha nkhuku msuzi ndi 1/2 chikho vinyo woyera; simmer kwa mphindi ziwiri. Onjezani 1/2 pounds ya shrimp yapakatikati; kuphimba ndikuphika kwa mphindi 5.

3. KUBWETSA

Imodzi mwa njira zosavuta kwambiri zophikira, kuphika ophika poyatsa chakudya kuti chiziwotcha mu chitofu chamagetsi kapena gasi, nthawi zambiri mu kabati yapansi ya uvuni. Zimamasulira zomwezo monga kukuwotchera, koma mukuwotcha kutentha kumachokera pansi, pomwe mukuwotchera kumachokera kumwamba. Chifukwa kutentha kumakhala kosalekeza, zonse zomwe mukuyenera kuchita ndikusunthira chakudyacho pafupi kapena kutali ndi lawi kutengera momwe mumakondera chakudya chanu. Izi zikutanthawuza kuti chakudya chochepa kwambiri, ndi momwe kutentha kumakhalira kuyandikira kotero kuti kumatentha mofulumira pamwamba pa chakudya, ndikusiya mkati mwake kuti asachite. Chifukwa kuphika ndi njira yophika youma (kutanthauza kuti palibe mafuta owonjezera), kuchepa kwa ng'ombe ndi nkhuku kumagwira bwino ntchito mukamawotcha koyamba kapena kuwotcha mukaphika.

Chef Will Elliott, wophika wamkulu ku Regent Grand Spa, The Resort ku Summerlin ku Las Vegas, amadalira kuphika kuti apange mbale zomwe zimakhutitsa m'kamwa mwa alendo ake omwe ali ndi thanzi labwino. "Zina mwazakudya zabwino kwambiri zophika ndi ng'ombe ndi nsomba," akutero Elliott. "Salimoni ndi nsomba yopaka mafuta ndipo sangaumire mosavuta ngati ena." Nazi zoyambira zophika.

Otsatira abwino: Salmon, nkhuku, nkhuku ya Cornish, tsabola wa belu, sikwashi yachilimwe, zukini ndi anyezi.

Zida: Chitofu cha gasi kapena chamagetsi.

Malangizo ophika:

* Nthawi zonse tenthetsani nyama yankhuku kwa mphindi 30 ndi choyikapo kuti zakudya zipse msanga.

* Pa nyama yokhuthala 1/2 inchi, lolani mphindi 6 zophika nthawi yachilendo, mphindi 9 zapakati ndi mphindi 12 zakuchita bwino.

* Kwa nkhuku ya fupa, lolani pafupifupi mphindi 15 pa paundi.

* Sinthani zakudya zonse pakati pa nthawi yophika.

* Kuti mufufuze chakudya, ikani inchi imodzi pansi pa broiler yotentha kale kwa mphindi 1-2 mbali.

* Kuti muyeretse mosavuta, sungani poto wanu wa broiler ndi zojambulazo.

Yesani izi: Pofuna kununkhira komanso kuti chakudya chisayume, dulani marine (komanso masamba) ola limodzi. Yesani izi pamabere a nkhuku: Phatikizani ma clove atatu osungunuka adyo, supuni 1 ya maolivi, madzi ndi zest ya ndimu imodzi, 1/4 chikho chodula basil watsopano, 1 chikho vinyo woyera, mchere ndi tsabola kuti mulawe.

4. MIKROWAVING

"Microwaving imaphika pophika," akutero Victoria Wise, wophika komanso wolemba Microwave Yodzazidwa Bwino (Workman Publishing, 1996). "Ndipo monga nthunzi, imathandizira kudya mafuta ochepa kapena opanda mafuta. Zakudya zomwe zimayenda bwino motere ndi ndiwo zamasamba, zomwe zimasunga mtundu wawo pamodzi ndi michere yawo, ndi nsomba ndi nkhuku, zomwe zimadzaza bwino poyerekeza ndi ng'ombe ndi nkhumba." Wanzeru amagwiritsa ntchito mtundu wa Watt 750-watt wokhala ndi kanyumba kamene kamasinthira chakudya, ndikuthandizira kuphika mofanana. Mphamvu ya microwave imadalira kutuluka kwa phazi lalikulu mkati mwa uvuni wamkati: kukwera kwamadzi kocheperako ndikuchepetsera uvuni, kumakhala kwamphamvu kwambiri.

Otsatira abwino: Beets, broccoli, nsomba, nkhuku, mbatata, sipinachi, kaloti, kolifulawa ndi maapulo.

Zida: Mtundu wapakatikati, 750-plus-watt wokhala ndi carousel kuti mutembenuzire chakudya kapena makina oyendetsa omwe amamwaza mafunde mofanana mu uvuni adzakwaniritsa zosowa zambiri. (Woyesera wabwino: Amana Radarange F1340 wokhala ndi ma Watts 1,000, ma 10 mphamvu yamagetsi ndi 12.6-inchi turntable yotenthetsera, $ 209.)

Kumbukirani kugwiritsa ntchito magalasi otetezedwa a microwave, zotengera za ceramic kapena pulasitiki. Mbale zambiri zamagalasi ndi mbale zophika ndizotetezedwa, Anatero Wise, ndipo zinthu zadothi ndi pulasitiki zitha kunenedwa pansi ndi phukusi ngati zili ndi ma microwave otetezeka. Osayika zitsulo, Styrofoam kapena zotengera zapulasitiki mu microwave.

Malangizo ophika:

* Phimbani chakudya kuti chikhale ndi nthunzi ndi chinyezi, zomwe zimapatsa chakudya kukoma kwake. Ngakhale mabuku ena amati kugwiritsa ntchito pulasitiki wokutira, kafukufuku wina akuwonetsa kuti mamolekyulu ochokera kukulunga amatha kulowa mchakudyacho. Gwiritsani ntchito mbale zophimbidwa ndi casserole kapena kuphimba ndi mbale yosalala, yagalasi.

* Mutha kuphika mbale ziwiri nthawi imodzi poziunjika.

* Zamasamba zophika kuti zisunge zomanga thupi: Beets 6 wapakati, odulidwa (mphindi 12), mbatata zazikulu 2 kapena zilazi (mphindi 14), kolifulawa wapakati kapena wamkulu kapena broccoli, dulani ma florets (mphindi 6), migulu iwiri yayikulu sipinachi (3 minitsi).

Yesani izi: Wise amalimbikitsa izi: Konzani marinade omwe mumakonda (kapena yesani mafuta a maolivi, mandimu, mpiru wa Dijon, mchere ndi tsamba louma). Onjezerani marinade ku nsomba ndikuyika pambali kwa mphindi 20. Phimbani mbale ndi microwave pamwamba kwa mphindi 4-9 (malingana ndi makulidwe a fillet) mpaka timadziti tomveka bwino ndi nsomba zamkati. Chotsani ndikusiya kuziziritsa kwa mphindi 2.

Kuti apange maapulosi achangu ofulumira, Wise amadula ma mapulo awiri osenda mu ma 1/2-inchi chunks, amawaika mu mbale yayikulu ndikuwaza ndi shuga, sinamoni ndi kuwaza kwa madzi a mandimu. Mayikirowevu pamwamba kwa mphindi 10.

5. KUPHIKIRA KWAMBIRI

Chakudya chophikidwa munthawi yophikira pamafunika madzi ndi nthawi yochepa, zomwe zikutanthauza kuti mavitamini ndi mchere zimasungidwa bwino. Chophikira chimatsekera mu nthunzi yopangidwa ndi madzi otentha, omwe amalimbitsa zonunkhira. Izi zikutanthauza kuti simuyenera kuwonjezera mafuta kapena mafuta kuti mulawe kapena kulemera. Muyenera kusungunula chakudyacho mwina. Msuzi ndi mphodza zomwe nthawi zambiri zimatenga maola kuti zimire pachitofu kapena nkhuku yonse zitha kukhala zokonzeka mphindi 15, mpunga m'misamba isanu komanso masamba ambiri pafupifupi atatu.

Otsatira abwino: Artichokes, mbatata, nyemba, ng'ombe, nkhuku, mwanawankhosa, risotto, supu ndi mphodza.

Zida: Pali mitundu itatu ya ophika kuthamanga: akale "jiggler" kapena valavu yolemetsa; valavu yolemetsa yotukuka; ndi valavu yamasika. Ma valves onsewa amakhala ngati owongolera anzawo ndikukuwuzani nthawi yakusintha kutentha. (Zonse zimakhala ndi ma valve otetezera omwe amalola kuti kupanikizika kowonjezereka kuthawe, ndipo ambiri amakhala ndi zotsekera zotetezera zomwe zimapangitsa kuti zisatheke kutsegula mpaka kupanikizika kwatsika kwathunthu.) Mavavu a kasupe ndi olondola kwambiri komanso osavuta kuti oyamba kumene agwiritse ntchito. Mapiritsi ophika amakhala pamtengo kuchokera $30- $300. (Duromatic Non-Stick Pressure Cooker Frypan yochokera ku Kuhn Rikon imawirikiza kawiri ngati poto wamba yokazinga. Imakhala ndi 2.1 quarts ndipo ndi mainchesi 9. Yopangidwa ndi chitsulo chosapanga dzimbiri, mtundu uwu wa valve wa masika uli ndi dongosolo lapadera la titanium nonstick system ndi "wothandizira wothandizira. " kuti munyamule mosavuta, ndipo amabwera ndi buku lophikira. $156; imbani 800-662-5882 kuti mudziwe zambiri.)

Malangizo ophika:

* Gwiritsani ntchito chowerengera nthawi mukamaphika. Njirayi imaphika mofulumira kwambiri kotero kuti sekondi iliyonse imakhala yofunikira.

* Musadzaze wophika wanu kuposa magawo awiri mwa atatu aliwonse odzaza. Mukaphika zakudya zomwe zikukula, monga nyemba kapena mpunga, lembani theka kuti mulole kuchuluka kwa nthunzi ndi kupanikizika.

* Samalani kwambiri potsegula chivindikirocho. Osayika nkhope yanu pa mphika chifukwa cha kutentha kwa nthunzi.

Yesani izi: Msuzi Wa Ng'ombe Wokhala Ndi Orange ndi Rosemary: Mu chophikira cha 5-quart, tenthetsa supuni 1 ya maolivi pa kutentha kwakukulu. Onjezerani mapaundi 1 1/2 wonenepa wang'ombe wodulidwa mu cubes 1-inchi ndikuphika mpaka utawunikira mbali zonse. Chotsani ndikuyika pambali. Chepetsani kutentha ndikuwonjezera 1 anyezi wodulidwa, adyo 1 wophika ndi supuni 2 msuzi wa ng'ombe. Kuphika pafupifupi mphindi imodzi. Onjezerani 1/2 chikho cha msuzi wa ng'ombe, 1/2 chikho cha vinyo wofiira wouma, supuni 2 za phwetekere, 1/2 supuni ya supuni ya masamba owuma a rosemary, supuni ya supuni 1 ya finely grated lalanje peel, supuni 1 youma thyme, tsamba limodzi la bay ndi tsabola wakuda kuti kulawa. Sakanizani bwino kuti musungunuke phala la phwetekere. Onjezani ng'ombe. Tsekani chivindikiro ndikubweretsa kupanikizika kwambiri. Kuchepetsa kutentha pakufunika. Kuphika kwa mphindi 15.

Onaninso za