Bodza n ’Kuphika: Zakudya 5 Zowotcha Zomwe Zimaphikidwa Bwino

Zamkati

• Mbatata
• Nkhuku Cutlets
• Biringanya
• Nsomba
• Tchizi
• Onaninso za

Khalani ndi chakudya, mwachangu. Ndilo chilankhulo cha ku America, koma ndi njira yabwino kwambiri yodyera zakudya zabwino monga mbatata, nkhuku, nsomba, ndi veggies. "Kuphika sikungowonjezera katatu chakudya chambiri chifukwa cha mafuta owonjezera, koma kutentha zakudya mpaka kutentha kumatha kupangitsa kuti pakhale mankhwala omwe amachititsa khansa," atero a Nicolette Pace, a RD achinsinsi ku Great Neck, NY . Kuphatikiza apo, kukazinga si njira yophika kwambiri nthawi zonse yophika, chifukwa mafuta amatha kufooketsa masamba ndi zokometsera zosalankhula.Dulani mafuta ndikusunga kununkhira (ndi utoto wagolide) poyesa njira izi zophikira:

Mbatata

Ah, mbatata. Tubers tathanzi, tokhala ndi ma calorie ochepa omwe samasinthidwa ndimafuta, mafuta, ndi zonona. Ndipo akatigawira timitengo kapena tchipisi ndikuti timira m'mafuta, monga momwe akunenera, palibe amene angadye imodzi yokha.

Chifukwa Chomwe Amaphika Bwino: Mbatata ndi zojambula zachilengedwe zowonjezera zokometsera: zitsamba, adyo, ndi mchere wochepa wa m'nyanja. Ndipo iwo ndi cinch kupanga mu uvuni. Dulani wedges, perekani ndi azungu azungu, ndikuwaza ndi therere lodulidwa lomwe mwasankha. Kuphika kwa mphindi 30-40 mu uvuni wa madigiri 350 ndipo mupeza mulu wa "batala" wokhala ndi golide wonyezimira wagolide komanso mkati konyowa komwe kumakhala ngati galimoto yabwino kwambiri ya ketchup.

Nkhuku Cutlets

Nkhuku yokazinga, monga mbatata yokazinga, imasintha nyama yowonda kwambiri kukhala chakudya chokoma koma chokhuthala m’chiuno, chomwe chimadula pafupifupi ma calories 500 pa ndodo imodzi yaukali.

Chifukwa Chake Amaphika Bwino: Pankhaniyi, Pace amalimbikitsa njira yomwe amatcha "kuwotcha". Kupanga ma cutlets a crispy osachepera theka la mafuta ndi mafuta pang'ono, muvale mawere a nkhuku mu dzira loyera kenako Panko, chikho cha ku Japan chomwe chimametedwa m'malo mopukutidwa, ndikupanga zidutswa zosalala zomwe zimangopanga kutumphuka. Kutenthetsa skillet wosamata mpaka pakati, ndi kuphika pafupi mphindi 6-8 mbali iliyonse mpaka golide wofiira.

Biringanya

Ngati mukufuna kuwononga mafuta a veggie wopanda vuto, wochepa kwambiri, mwachangu magawo angapo a biringanya. Biringanya ali ndi mphamvu ya absorbency ya siponji wapamwamba, akumanyamula dontho lililonse lomaliza la mafuta lomwe amakumana nalo.

Chifukwa Chake Ndi Bwino Kuphika: Biringanya yaiwisi ndi yotsekemera komanso yopanda phindu. Koma zikaphikidwa, zimakhala zofewa komanso zokhala ngati nyama - ndipo simukusowa mafuta ambiri kuti mupeze zotsatira zomwe mukufuna. Kuti apange biringanya wochepa mafuta, osavala magawo a biringanya ndi azungu azungu, dred pank wodalirika Panko, ndi wosanjikiza pa tray ya aluminiyumu yopopera mafuta abwino (monga canola). Kuphika pa 350 kwa mphindi 30 ndipo mumatha kukhala ndi khungu lakunja komanso lofewa, loyenera kutsukidwa ndi msuzi wa phwetekere komanso mozzarella.

Nsomba

Breaded, nsomba yokazinga kwambiri ndi njira yokhayo yopezera ana komanso osakonda nsomba kuti adye, chabwino, nsomba. Izi zimanyalanyaza zabwino zake zilizonse zathanzi: mafuta ochepa, mapuloteni ambiri, komanso kukhala ndi michere yathanzi monga omega 3s, kutengera mtunduwo.

Chifukwa Chake Ndi Bwino Kuphika: Nsomba, makamaka mitundu yoyera yoyera yomwe nthawi zambiri imakhala yokazinga kwambiri (monga nsomba zamphaka kapena cod) amaphika mwachangu, chifukwa chake amachita bwino ndikuphimba kwa Panko, kutsitsi kwamafuta pang'ono, ndi mphindi 10-12 mu uvuni. Kutumikiridwa ndi squirt wa mandimu ndi msuzi wotentha, ndi wathanzi, wokoma, komanso wofanana kwambiri ndi dengu la nsomba yokazinga yomwe mungapeze pachinyumba cham'nyanja.

Njira ina yomwe Pace amagwiritsira ntchito kuthetsa kuyanika pamodzi: Chosindikizira cha grill. Pogwiritsa ntchito grill kapena chosindikizira cha Panini, onjezerani nsomba za nsomba ndi mchere, tsabola, ndi zitsamba zomwe mungasankhe. Valani pang'ono grill ndi mafuta ndikusaka. Izi zimapanga kutumphuka kokongola kokha ndipo kumapangitsa mkati kukhala wonyowa komanso wosalala.

Tchizi

Zomwe poyamba zinali kuluma musanadye mu zakudya zaku Italiya - kabogi kakang'ono kokongoletsa mozzarella wokutidwa ndi dzira komanso wokazinga mwachangu-wasandulika ku gooey, kalori woopsa wotchedwa Mozzarella timitengo, pulogalamu yosankhidwa m'malesitilanti odyera mdziko lonse.

Chifukwa Chake Kuphika Bwino: Chifukwa tchizi ofunda-chilichonse kutentha gwero-ndi wokongola decadent paokha; Kudya mafuta otentha kumangokweza mafuta okwanira ndi mafuta. Ngati mukufuna kutulutsa timitengo tating'onoting'ono, yesetsani kuthira tchizi tating'onoting'ono ta mbuzi (ngakhale mphete ya brie kapena mozzarella yolimba ingagwire ntchito) mwa azungu azungu, ndikulowetsamo (mumaganizira) Panko. Ikani poto wokutira poto pang'ono ndikuphika kwa mphindi 5 pa 350. Kukoma komwe mumalakalaka ndi tchizi tating'onoting'ono ndi gooey, ndipo mudzakumanako ndi zokumbira.

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