Maphikidwe Abwino kuchokera ku The Biggest Loser Cookbook

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Chef Devin Alexander, wolemba wogulitsa kwambiri The Mabuku Akuluakulu Otayika Akuluakulu, amapereka SHAPE mkatimo amalowa Ma Flavors Akuluakulu Otaya Mtima Padziko Lonse Lapansi ndi maphikidwe amitundu 75. Monga mabuku ena ophika mndandanda (kuphatikizapo Buku Lalikulu Kwambiri Losungidwa ndi Banja ndipo Bukhu Lalikulu Kwambiri Losowa Dessert Cookbook), Owonetsa Padziko Lonse ili ndi zakudya zomwe mumakonda kwambiri, zopatsa mafuta ochepa, zopatsa mphamvu zochepa. Devin, yemwe adawonekera pa Gawo 3 la Wotayika Kwambiri, wapambana yekha kunenepa kwambiri: adataya mapaundi 70 ndipo adawasunga kwa zaka 16.

Funso: Chifukwa chiyani munasankha mutu wa "Flavour of the World" pabukhu lotsatira lophika lalikulu kwambiri?

A: Linali gulu lonse Wotayika Kwambiri amene adapanga chisankho. Owona mwachidwi sangazindikire kuti opikisana nawo ngati timu ya amayi aamuna aku Italy a Mike ndi Maria ndi Tongan Cousins ​​Sione ndi Filipe amalankhula zamavuto omwe amakhala nawo potenga nawo mbali pachikhalidwe kapena chakudya chamabanja. Zinkawoneka ngati mutu womwe unkawonekera nyengo ndi nyengo, choncho zinkawoneka ngati chisankho chodziwikiratu.

Q: Kodi kuphika kunyumba ndi zinthu zopatsa thanzi kumathandizira bwanji kuchepa thupi?

Yankho: Si chinsinsi kuti mbale zambiri zodyeramo zimakhala ndi mafuta ndi ma kalori ambiri kuposa momwe amafunikira kuti mbale zizimveka bwino kunyumba. M'malo odyera, ophika amafunika kuti apeze chakudya patebulo mwachangu komanso owoneka bwino kotero kuti alibe nthawi yoti aziwonera mbale mokwanira kuti ziwoneke kapena kulawa bwino pogwiritsa ntchito chopopera cha maolivi komanso chosamatira poto. Kuponyera batala kapena mafuta poto kumapangitsa kukhala kosavuta kwambiri kutsimikizira kuti zinthu sizingakakamire ndipo zizimveka bwino. Kuphatikiza apo, monga wophika amene adafunsapo komanso adapanga maphikidwe m'malesitilanti, ndikudziwa momwe zingakhalire zovuta kwambiri (komanso zodula kwambiri) kupeza njira zina zathanzi. Chifukwa chake nthawi zambiri samatero. Pophika kunyumba, ndizopenga momwe zakudya zowonda koma zokoma zimakhalira - ngakhale zitapangidwa ndi zosakaniza zachilengedwe. Ndizo zomwe tikutsimikizira ndi buku latsopanoli, Omwe Akutaya Kwambiri Padziko Lonse Lapansi. Muthabe kukhala ndi lasagna yanu, Zakudyazi zanu zaku Thai komanso ma Chorizo ​​nachos anu popanda zotsatira!

Q: Munasankha bwanji ndi kuyeretsa bwanji maphikidwe a bukhuli?

A: Ena mwa maphikidwe adachokera mwachindunji kuzokhumba za omwe akupikisana nawo. Ena adalimbikitsidwa pamene ndimayang'ana mindandanda yazakudya zotchuka zamitundu. Nditalemba mndandanda wa mbale zomwe ndimadziwa kuti ziyenera kuphatikizidwa, ndidakhala masiku (kwenikweni) mu Whole Foods ndikuyang'ana zolemba zilizonse ndikuyesera kupeza chilichonse kuchokera ku msuzi wachilengedwe wa marinara womwe unali wopanda shuga, mchere, mafuta, zopatsa mphamvu. , ndi zina zomwe zidalawa bwino; ku tchizi chomwe chimagwirizana ndi zakudya zoperewera kwambiri zomwe zidasungunuka bwino (ndidafika pa almond mozzarella); ku msuzi wa soya wochepa wa sodium wopanda mankhwala kapena zotetezera. Nditawapeza, ndidagunda khitchini ndikuyesa mayeso nditayesedwa mpaka nditafika pazakudya zatha ndimadziwa kuti anthu azilakalaka.

Funso: Ndi njira iti yabwino yomwe amai angagwiritsire ntchito bukhuli ndikuliphatikiza muzochita zawo zochepetsera thupi?

A: Ingolowererani! Kwambiri. Zilakalaka zikafika, musanatenge foni kuti muyitanitse, tsegulani bukulo. Kapena bwino, ayenera kudutsa miniti yomwe amapeza ndikusunga zosakaniza zofunika kuti apange mbale zomwe akudziwa kuti adzazilakalaka asanakhale ndi mphamvu. Popeza ndimakhala ndi chidziwitso chokwanira chazakudya, ndikosavuta kuti ndikwaniritse chakudyacho mndondomeko iliyonse yochepetsera thupi. Zakudya izi ndizowonda kwambiri pamagulu onse kotero kuti sizingothandiza kuchepetsa thupi, zimathandizira omwe akulimbana ndi zovuta za cholesterol.

Q: Kodi zingatheke bwanji kupeŵa kusowa pamene mukutaya kapena kusunga kulemera kwanu?

Yankho: Aliyense amene amandidziwa amadziwa kuti ndasunga mapaundi 70 kwazaka pafupifupi 20 chifukwa ndimapanga mbale zomwe zimangolakalaka. Sindimangopanga m'malo mophweka monga kusinthanitsa soseji ya veggie ndi chorizo. M'malo mwake, ndimathira nkhumba yochulukirapo ngati momwe mungadyetsere nyama yankhumba yodzaza ndi mafuta, kenako ndimawonjezera chinyezi ndi thupi (pankhani ya chorizo, ndimathira m'malo mwa dzira ndi oatmeal - osadandaula, simungathe kulawa!) kuti ukhale pafupi ndi mawonekedwe a chorizo ​​​​mafuta. Ndimasunga pafupifupi 25 g ya mafuta ndikutumizira, komabe ndizolakalakika monga zinthu zachikhalidwe! Sindine wophika tofu-ndi-karoti-ndodo ndipo sindimakhulupirira kuti ndikudzimana nokha. Tivomerezane, ngati mukufuna Steak au Poivre, mukufuna nyama yofiira ndi msuzi wa kirimu. Chabwino, ndimapereka izo ... osati poyika yogati pa tofu kapena bowa "steak."

Lasagna Tchizi Sipinachi

Ngati simuli wokonda kwambiri sipinachi, koma mukuyang'ana njira yowonjezeramo zakudya zanu, Chinsinsi ichi ndi chabwino. Kukoma kwa sipinachi ndikofatsa kwambiri, komabe mupezabe zabwino zonse. Onetsetsani kuti mukufinya bwino sipinachi kuti muchotse chinyezi chonse. Kupanda kutero, mutha kukhala ndi lasagna yovuta.

Supuni 1 ya mafuta a azitona owonjezera

14 Zakudya za tirigu zonse za lasagna

Phukusi 1 (ma ola 12) sipinachi yodulidwa ndi chisanu, thawed

Makapu a 3 onse-ricotta tchizi wopanda mafuta, wothira madzi aliwonse pamwamba pa beseni

Azungu azungu akulu atatu

1⁄4 chikho chatsopano grated Parmesan tchizi

Supuni 2 finely akanadulidwa mwatsopano parsley masamba

Supuni 1 ya ufa wa adyo

Mchere wamchere, kuti mulawe

Tsabola wakuda pansi, kulawa

Makapu 21⁄2 mafuta-achilengedwe ochepa, mchere wambiri, wopanda msuzi wa marinara (ndimagwiritsa ntchito Msuzi wa Pasitala wa Monte Bene Tomato)

4 ma ounsi amchere amchere a mozzarella (omwe ndimagwiritsa ntchito Lisanatti)

Sakanizani uvuni ku 350 ° F. Bweretsani mphika waukulu wa madzi amchere kwa chithupsa.

Lembani pepala lalikulu lophika ndi pepala lopaka. Madzi akangotentha, onjezerani mafuta mumphika. Onjezerani Zakudyazi ku mphika ndikuphika, oyambitsa nthawi zina, kwa mphindi 8 mpaka 10, kapena mpaka al dente. Sambani bwino. Dulani kapena kung'amba Zakudyazi 2 m'lifupi mwake.

Pakalipano, sungani sipinachi bwino poyifinya mu chopukutira choyera, chopanda nsalu mpaka chinyezi chonse chichotsedwe. Mukangoganiza kuti chinyezi chonse chachotsedwa, pitirizani kufinya sipinachi kuti muwonetsetse kuti yauma. Mu mbale yosakanikirana, sungani pamodzi ricotta, azungu azungu, supuni 3 za Parmesan, parsley, ndi ufa wa adyo mpaka mutagwirizana. Sakanizani sipinachi yotsekedwa mpaka itaphatikizana bwino. Nyengo ndi mchere ndi tsabola.

Kuti musonkhanitse lasagna, pezani chikho 1⁄2 cha msuzi wa marinara wogawana pansi pa galasi 9 "x 13" kapena mbale yophika. Ikani Zakudyazi 31⁄2 wogawana pansi pa mbale mosanjikiza kamodzi. Gwirani gawo limodzi mwa magawo atatu a msuzi wa ricotta m'masupuni akulu kudutsa kosanjikiza kwamankhwala ndipo, pogwiritsa ntchito mphira spatula, muufalikireni mosanjikiza. Fukani kotala limodzi la mozzarella mofanana pa ricotta. Pamwamba pa tchizi wosanjikiza ndi 1⁄2 chikho cha msuzi wotsala. Bwerezaninso izi (zosakaniza, ricotta osakaniza, mozzarella, msuzi) kawiri. Pamalo omaliza, pamwamba pa lasagna ndikumapeto kwa Zakudyazi. Gawani msuzi wotsalira mofanana pa Zakudyazi. Fukani ndi mozzarella yotsala, kenako Parmesan yotsala.

Phimbani mbaleyo ndi zojambulazo ndikuphika kwa mphindi 30. Tsegulani ndi kuphika kwa mphindi 5 mpaka 10 motalika, kapena mpaka tchizi usungunuke ndipo lasagna yatentha ponseponse. Lolani kuti zizizire kwa mphindi zisanu. Dulani mu mabwalo 8 ndikutumikira.

Amapanga 8 servings

Pa kutumikira: 257 calories, 22 g mapuloteni, 34 g chakudya (6 g shuga), 4 g mafuta, 1 g mafuta odzaza, 3 mg cholesterol, 7 g fiber, 353 mg sodium

Crispy Nkhumba Wontons

Ochita nawo Zotayika Kwambiri ndipo ndimakonda kutumizira ma wonton awa limodzi ndi Shrimp Toast ndi Chinese Chicken Chop Salad polandila anzanu kuti adzaonerere.

Onetsetsani kuti mukugwiritsa ntchito pepala labwino lophika mosavomerezeka la ma vonton awa. Ngati mulibe, mutha kuyika pepala lophika ndi zojambulazo kapena phula lophikira silikoni. Chifukwa kutentha kwa uvuni ndikokwera kwambiri, ndibwino kuti musagwiritse ntchito zikopa. Ngati mukugwiritsa ntchito mapepala ophika opitilira limodzi, onetsetsani kuti mwawayika mbali ndi mbali mu uvuni wanu kuti muwonetsetse kuti ngakhale bulauni.

Mafuta a azitona (opanda mafuta)

1⁄8 chikho zamzitini, zonse zachilengedwe, zotsekemera komanso zonunkhira mabokosi amadzi

1 karoti wapakatikati, wosenda, woduladula, ndikudula zidutswa 6 zofanana

4 ma scallions apakati, odulidwa ndi kudula mu magawo atatu

8 ounces owonjezera osawonda nkhumba nkhumba

Supuni 1⁄2 youma sherry

Supuni 1 zonse zachilengedwe dzira m'malo

Supuni 1⁄2 mafuta otentha a sesame

Thirani mchere

Dulani tsabola wakuda wakuda

24 (pafupifupi 3"-square) zonse zachilengedwe za tirigu wonton wrappers (Ndinagwiritsa ntchito Nasoya

Won Ton Wraps) onani cholemba.

Mpiru wonse wachilengedwe wotentha (posankha)

Ikani choyikapo ng'anjo pamalo otsika kwambiri mu uvuni. Preheat uvuni ku 450 ° F. Lembani pang'ono pepala lalikulu lophika osaphika ndi kuphika.

Ikani ma chestnuts amadzi, karoti, ndi zikwangwani mu mbale yodyera yomwe ili ndi tsamba lodulira. Yesetsani mpaka zosakanizazo zitaphwanyidwa, kuima kuti muchepetse mbali za mbale nthawi ndi nthawi, ngati kuli kofunikira. Ikani masamba odulidwa muzitsulo zabwino. Pogwiritsa ntchito spatula kapena supuni, kanizani chinyezi chilichonse.Tumizani zamasamba zothiridwa mu galasi lapakati kapena mbale yosakaniza ya pulasitiki ndikuwonjezera nkhumba, sherry, cholowa m'malo mwa dzira, mafuta, mchere, ndi tsabola. Ndi mphanda kapena manja oyera, sakanizani zosakanizazo mpaka zitaphatikizidwa bwino.

Dzazani mbale yaying'ono ndi madzi ozizira.

Ikani wonton wrapper pantchito yoyera, yosalala. Supuni 1 supuni yodzaza pakatikati pa zokutira. Sakani chala chanu m'madzi ndikuyendetsa chala chanu m'mbali ziwiri zolumikizira. Pindani chovalacho pakati mozungulira, ndikupanga makona atatu. Sungani pang'onopang'ono chala chanu m'mphepete mwa zokutira, kusindikiza mbali yowuma mbali yowongoka, osamala kuti musasiye thovu lililonse. Onetsetsani pakudzaza pang'ono kuti mufalikire (ngati chitunda chodzaza pakatikati nchakuda kwambiri, ma wonton saphika mofanana).

Tumizani wonton ku pepala lophika lokonzekera. Pitirizani kudzaza ndi kusindikiza zotsalira za wonton, mpaka zonse zosakaniza zodzaza ndi wrappers zikugwiritsidwa ntchito. Kugwira ntchito m'magulu ngati kuli kofunikira, ikani ma wonton onse omalizidwa pa pepala lophika mugawo limodzi, kuti asakhudze.

Lembani pang'ono nsonga za ma wonton ndi kuphika kutsitsi ndikuphika kwa mphindi 5 pachitsulo chotsika cha uvuni. Onjezerani pang'ono pang'onopang'ono, kongolotsani nsonga ndi kuphika kutsitsi, ndikuphika kwa mphindi 3 mpaka 5 motalika, kapena mpaka mbali zakunja zikhale zofiirira ndipo Turkey ilibenso pinki, osamala kuti musawotche m'mphepete mwa ma wonton. Kutumikira nthawi yomweyo ndi msuzi kuti musunse, ngati mukufuna.

Chidziwitso: Mungafunike zowonjezera zoposa 24 za wonton, popeza kuchuluka kwa kudzazidwa komanso kuyeza kwa supuni iliyonse kumatha kusiyanasiyana. Deta yazakudya imachokera pakugwiritsa ntchito zonse zodzaza mu 24 wrappers.

Amapanga magawo anayi

Pogwiritsira ntchito (ma wontoni 6): 228 calories, 19 g mapuloteni, 26 g chakudya (2 g shuga), 4 g mafuta, 1 g mafuta okhuta, 45 mg cholesterol, 2 g fiber, 369 mg sodium

Fiesta Nsomba Tacos

Chidziwitso cha Devin: Mukagula nsomba zanu, onetsetsani kuti mukufunsa "mapeto okulirapo." Nyama ikamayandikira kwambiri mchira, imakhala yolimba chifukwa mchira umagwira ntchito yambiri kuti nsomba zisambire. Apa mukufuna makamaka chidutswa chabwino cha nsomba kuti muwonetsetse kuti ma tacos anu ndi nyama.

Mafuta 4 a halibut filet, makamaka ogwidwa mwamtchire, amadula zidutswa 8 zofanana

Supuni 1 ya mchere yopanda mchere kumwera chakumadzulo kapena ku Mexico

Mchere wamchere, kulawa (ngati mukufuna)

Mafuta a azitona (opanda mafuta)

2 (pafupifupi 6") ma tortilla a chimanga achikasu osasungika

Supuni 1 Msuzi wa Taco wa Taco

1⁄2 chikho chophwanyika bwino kabichi

Supuni 1 yodula masamba a cilantro atsopano

1⁄4 chikho chatsanulidwa bwino pico de gallo kapena salsa watsopano

2 ang'onoang'ono a laimu wedges

Ikani nsomba mu mbale yaing'ono ndikuwaza ndi zokometsera ndi mchere, ngati mukufuna. Gwiritsani bwino kuti muvale.

Ikani kachilombo kakang'ono kosasunthika pamsana-kutentha kwambiri. Mukatentha, mopepuka muziphika ndi kuphika kutsitsi ndikuwonjezera nsomba. Kuphika, kutembenuka nthawi zina, kwa mphindi 3 mpaka 5, kapena mpaka zidutswazo zikhale zofiira panja ndi kuphulika mosavuta pakati. Chotsani poto ndikuyika mu mbale. Phimbani kuti muzitha kutentha.

Ikani ma tortilla kamodzi pa kachingwe kena kakang'ono kosasunthika pamoto wapakati kuti muwatenthe. Mukatentha mbali imodzi, alembeni. Mbali zonse ziwiri zikatentha, tumizani aliyense ku mbale ya chakudya chamadzulo. Gawani supuni 1⁄2 ya msuzi mofanana pakati pa tortilla iliyonse. Gawani nsomba mofanana pakati pa tortilla, ndikutsatiridwa ndi kabichi, cilantro, ndi salsa. Kutumikira nthawi yomweyo, ndi laimu wedges pambali.

Amapanga 1 kutumikira

Pogwiritsira ntchito: 275 calories, 26 g mapuloteni, 27 g chakudya (1 g shuga), 7 g mafuta, mafuta okhuta, 36 mg cholesterol, 3 g fiber, 207 mg sodium

Ngongole ya Chinsinsi: Ngongole ya Chinsinsi ndi: Yosindikizidwanso kuchokera: Olawa Kwambiri Oposa Onse a World Cookbook lolembedwa ndi Devin Alexander (c) 2011 wolemba Universal Studios Licensing LLLP. The Biggest Loser (TM) ndi NBC Studios, Inc., ndi Reveille LLC. Chilolezo choperekedwa ndi Rodale, Inc., Emmaus, PA 18098. Ipezeka kulikonse komwe mabuku agulitsidwa.

Melissa Pheterson ndi wolemba komanso wathanzi komanso wowonera zochitika. Tsatirani iye pa preggersaspie.com ndi pa Twitter @preggersaspie.

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