Genius Chakudya Chakudya Maganizo a Sabata Lathanzi

Zamkati

• Yambani Pang'ono
• Ikani Icho
• Lembani Buddy
• Mpunga Wobiriwira, Wofiyira, Ndi Wachikasu
• Sautéed Turkey ndi Tomato ndi Cilantro
• Mtundu wa Steamed Broccoli MBMK
• Nyemba Zakudya Zosavuta
• Onaninso za

Kudya moyenera ndi zotheka-ngakhale kwa nthawi-crunched ndi ndalama-zomangirira. Zimangotengera luso laling'ono! Ndi zomwe Sean Peters, yemwe adayambitsa tsamba latsopano la MyBodyMyKitchen.com, adazindikira pomwe adayamba kuyesa kuphika mtanda, njira yophika chakudya chochuluka ndikusunga ina mtsogolo. Peters anali atagwira ntchito kwazaka zambiri, koma amadziwa kuti amayenera kusintha kadyedwe kake ngati akufunadi kuwona zotsatira.

Pafupifupi chaka chimodzi ndi theka chapitacho, anasintha kadyedwe kake ndikuyamba kutumiza zithunzi za nkhomaliro ndi chakudya chamadzulo chamlungu umodzi (maphikidwe aŵiri ophikidwa magawo 5 aliyense) ku akaunti yake ya Instagram. Maphikidwe ake okoma, otsika mtengo adayamba kulandira chidwi kuchokera kwa ena omwe amayesa kudya bwino, kotero adayambitsa tsamba lake ndi akaunti yatsopano ya Instagram yoperekedwa kokonzekera chakudya mwezi watha. Tidamufunsa Peters kuti amuthandize poyambira ndi kuphika chakudya ndi kuphika, komanso maphikidwe anayi omwe muyenera kupanga sabata limodzi (lokoma!). (Gawani zithunzi zanu zodyera ndi awa 9 Njira Zokuthandizani Kudya Zithunzi Zabwino pa Instagram.)

Yambani Pang'ono

Kuyamba chizolowezi chatsopano chakukonzekera chakudya chanu chonse kumatha kutenga nthawi kuti muzolowere. A Peter akuwonetsa kuyambira ndi chakudya chamasiku ochepa nthawi imodzi, kenako pang'onopang'ono mpaka kupanga chakudya chathunthu sabata limodzi. "Mukayesetsa kuchita sabata imodzi nthawi yoyamba, mudzakhumudwa ndipo ndidzatero kusokoneza.

Ikani Icho

Kuti muchepetse kunyong'onyeka, sungani chakudya chimodzi kapena ziwiri nthawi iliyonse mukamapanga chinsinsi chatsopano kuti musinthe mosiyana sabata yonse. Ngati mukuzizira, phikani zakudya zomwe zili ndi madzi ochepa. Mukhozanso kuwonjezera ma sauces osiyanasiyana pachakudya kuti musinthe kakomedwe, kapena kukonzekera kudya usiku umodzi sabata imeneyo kuti mutsitsimutse kukoma kwanu.

Lembani Buddy

Gwirani mnzanu kapena wokwatirana naye kuphika nanu. Sikuti ndondomekoyi idzapita mofulumira, koma mudzakhala ndi mwayi wopita kunja kwa malo anu otonthoza ndi maphikidwe, popeza mudzakhala ndi mapepala awiri okondweretsa. Mwinanso mungaganize za chakudya chatsopano limodzi ndipo mutha kulingalira za njira zopangira zakudya zabwino. (Mukufuna malingaliro? Yesani kuphatikiza 13 Zosalephera Kukoma.)

Peters adagawana maphikidwe kuti apange chimodzi mwazakudya zake zodziwika bwino (komanso zosavuta kuzizizira!), madyerero amtundu wakumwera chakumadzulo. Mogwirizana ndi nzeru zake za chakudya, chakudya chopatsa thanzi ichi chimakhala ndi mapuloteni, carb yovuta, ndi masamba-ndipo mumadzaza ndi kununkhira. "Ndimayesetsa kugwiritsa ntchito zakudya zochepa zomwe ndingathe, koma chakudya changa sichikhala chophweka. Anthu ambiri amaganiza kuti kukonzekera chakudya kuyenera kukhala kofunikira - kulibe mtundu kapena kukoma. Koma ndikufuna mpunga wanga ukhale ndi zinthu, popanda kudalira mchere, "akutero a Peters.

Mpunga Wobiriwira, Wofiyira, Ndi Wachikasu

Zosakaniza:

1 chikho cha mpunga wofiirira

1 chikho chodulidwa tsabola wofiira

1 chikho chodulidwa anyezi wobiriwira

1/2 chikho chodulidwa cilantro

Supuni 1 ya maolivi

Supuni 2 zokometsetsa adyo

1 chikho cha chimanga chozizira

Supuni 1 ya tsabola ya cayenne

mchere & tsabola kuti mulawe

Mayendedwe:

1. Bweretsani madzi kwa chithupsa, kenako onjezerani mpunga. Madzi akayambiranso kuwira, muchepetse kutentha kuti usamire ndikuphimba.

2. Cook yophimbidwa kwa mphindi 40-50 mpaka mpunga uli wofewa; gwedezani kamodzi patatha pafupifupi mphindi 20.

3. Pamene mpunga ukuphika, konzani masamba; kutentha mafuta mu skillet pa moto wochepa.

4. Sauteed adyo kwa mphindi 4 mpaka pakuthwanima; samalani kuti musawotche adyo.

5. Wonjezerani kutentha mpaka pakati, onjezerani masamba ndi chimanga chotsala ndikuphika kwa mphindi ziwiri.

Nthawi yokonzekera: Mphindi 15 | Nthawi yophika: Mphindi 50 | Perekani: Kutumikira 5

Sautéed Turkey ndi Tomato ndi Cilantro

Zosakaniza:

1/2 supuni ya mafuta kapena mafuta a kokonati

Supuni 1 yosungunuka adyo

1 chikho chodulidwa chikasu kapena anyezi wofiira

1/2 chikho chinadula tomato

Supuni 1-2 zodula jalapeno

Masamba awiri a thyme

Supuni 1 supuni ya tsabola wofiira

Piritsi 1 lowonda pansi Turkey

1/4 chikho cilantro

mchere & tsabola kulawa

1/2 supuni ya supuni chitowe

Mayendedwe:

1. Kutentha skillet pamoto wochepa; onjezerani mafuta ndikuphika adyo mpaka atakhala ofewa, pafupi mphindi 2-3.

2. Onjezani anyezi, tomato, jalapeno, thyme ndi tsabola; onjezani kutentha kwa sing'anga-mmwamba ndikuphika masamba, pafupifupi mphindi 4.

3. Onjezani nkhuku ndikuphika mpaka turkey itaphikidwa bwino ndi bulauni, pafupi mphindi 10; yambitsani pafupipafupi ndikuphwanya tiziduswa ta Turkey kukhala tizidutswa tating'ono.

4. Onjezani cilantro; onjezerani mchere ndi tsabola kuti mulawe.

Nthawi yokonzekera: Mphindi 15 | Nthawi yophika: Mphindi 15 | Perekani: Kutumikira 5

Mtundu wa Steamed Broccoli MBMK

Zosakaniza:

Magulu atatu a broccoli

Supuni 2 zamafuta

Supuni 1/2 ya tsabola wofiira

1/2 supuni ya supuni ya ufa wa adyo

Supuni 1 ya mafuta a sesame (ngati mukufuna)

mchere & tsabola kuti mulawe

Mayendedwe:

1. Taya tsinde kapena kudula mzidutswa zakuda; dulani broccoli mu florets.

2. Bweretsani madzi kuti aphike; onjezerani broccoli mu steamer ndikuyika steamer pamwamba pa madzi otentha.

3. Steam broccoli osaposa mphindi 4; chotsani kutentha ndipo nthawi yomweyo yendetsani madzi ozizira pa broccoli kuti musaphike mopitilira.

4. Ponyani utakhazikika wa broccoli muzinthu zotsalazo; onjezerani mchere ndi tsabola kuti mulawe.

Konzani: Mphindi 10 | Nthawi Yophika: Mphindi 4 | Zokolola: magawo 10

Nyemba Zakudya Zosavuta

Zosakaniza:

Makapu awiri zouma nyemba zakuda

Supuni 2 zamafuta

1 chikho chodulidwa anyezi

1/2 chikho chodulidwa celery

Supuni 2 akanadulidwa adyo

2 makapu odulidwa tomato

2-3 amaphukira mwatsopano thyme

Supuni 1 tsabola wa cayenne

1/2 supuni ya tiyi chitowe (ngati mukufuna)

1/2 supuni ya sinamoni

Supuni 1 uchi kapena shuga wofiirira

mchere & tsabola kuti mulawe

Mayendedwe

1. Lowetsani nyemba usiku umodzi (kapena osachepera maola 6) mu makapu 6-8 a madzi.

2. Mukamaliza kuviika, tsitsani madzi ndikutsuka nyemba; kutentha mphika waukulu pamoto wapakati.

3. Onjezerani mafuta ndikupaka anyezi wodulidwa, udzu winawake ndi adyo kwa mphindi ziwiri; onjezerani tomato ndikuphika kwa mphindi ziwiri.

4. Onjezerani nyemba zakuda zotsukidwa, thyme, tsabola wa cayenne, chitowe ndi sinamoni ku masamba ophika.

5. Onjezerani madzi ndi uchi, onjezerani kutentha ndikuti simmer yophimbidwa kwa 1 1/2 mpaka 2 hours; oyambitsa nthawi zina.

6. Onjezerani madzi otentha ngati kuli kofunikira; onjezerani mchere ndi tsabola kuti mulawe.

Kukonzekera: Mphindi 10 | Nthawi Yophika: Mphindi 35-120 | Zokolola: 8 servings

Onaninso za