Momwe Chakudya Chokonzekera Chakudya Chingakupulumutsireni Pafupifupi $30 pa Sabata

Zamkati

• Chakudya chokonzekera chakudya chamasana chingakupulumutseni ndalama - ndipo si zokhazo.
• Ayi, simuyenera kudya chakudya chomwecho tsiku lililonse.
• Chakudya Chamadzulo Chakudya Chamadzulo
• Mndandanda Wogulitsa
• Chinsinsi # 1: Turkey Meatballs
• Chinsinsi #2: Vegan "Nkhuku" Msuzi wa Noodle
• Onaninso za

Anthu ambiri amadziwa kuti kupanga nkhomaliro yokonzekera chakudya ndi yotchipa kusiyana ndi kudya kapena kupita kumalo odyera, koma ambiri sadziwa kuti ndalama zomwe zingatheke ndi zokongola. chachikulu. Zingakhale zosangalatsa kusiya tsiku lanu popita kukadya chakudya chamasana ndi ofesi yanu ya BFF, koma ubwino wokonzekera chakudya chamasana pasadakhale umaposa kukhala okoma mtima ku akaunti yanu yakubanki-mwinamwake mudzadya zakudya zabwino chifukwa cha chakudya. kukonzekeranso. Umu ndi momwe. (Zogwirizana: Momwe Mungadyere Kukonzekera Monga Olimpiki)

Chakudya chokonzekera chakudya chamasana chingakupulumutseni ndalama - ndipo si zokhazo.

“Ndimapeza kuti ndikagula zakudya zopangira chakudya chimene ndinkagula (mwachitsanzo: Ndinkakonda kugula nsomba za salimoni, broccoli, ndi mbatata ku Dig Inn), ndimatha kupanga magawo atatu kapena anayi pamtengo wa chimodzi pa chakudya chamasana. kutenga malo, "akufotokoza Talia Koren, yemwe anayambitsa Workweek Lunch, yomwe imapereka pulogalamu yokonzekera chakudya mlungu uliwonse (yosakondera bajeti, BTW).

Malinga ndi kafukufuku waposachedwapa wa Visa, anthu aku America amawononga pafupifupi $53 pa sabata akagula chakudya chamasana. Ngati mumakhala mumzinda wokhala ndi mitengo yambiri ngati NYC kapena San Francisco, mutha kukhala mukuwononga zochulukirapo kuposa izi. (Zokhudzana: Ndinapulumuka Kudya pa $ 5 patsiku ku NYC-ndipo Sanafe ndi Njala)

Koma ndimadyerero okonzekera kudya, mutha kudya zomwe ndizofanana ndi chakudya chanu chamasana pamtengo wotsika. "Mbale ya burrito ku Chipotle imawononga ndalama zosachepera $ 9 ndi msonkho, kutengera zomwe mumapeza. Koma mutha kupanga atatu mwa magawo amenewo kunyumba pamtengo womwewo," a Koren. "Nyemba zakuda, mpunga, ndi zosakaniza zina zapamwamba za burrito sizimawononga ndalama zambiri! N'chimodzimodzinso ndi zakudya zina zamasana, monga saladi, masangweji, ndi soups."

O, ndipo mwina mungapeze kuti kukonzekera chakudya kumakupangitsani kukhala kosavuta kupanga zisankho zabwino pa nkhomaliro-bonasi yayikulu. "Kuwongolera zosakaniza kumathandizira kwambiri ngati muli ndi zoletsa pazakudya kapena ngati mumakonda kudya, kuphatikiza magawo anu amatha kukwaniritsa njala yanu," adatero Koren. (FYI, apa pali ma hacks athanzi okonzekera chakudya kwa anthu omwe akuphika chakudya chimodzi.) M'mawu ena, simudzamva ngati muyenera kupitiriza kudya mutakhuta kale chifukwa mudagwetsa ndalama 10 pa chakudya chanu. Kuphatikiza apo, kukhala ndi nkhomaliro yokonzedweratu yathanzi yokonzekeratu kudzakuthandizani kuti musamangokhalira kukhudzika pazakudya zokopa, zopanda thanzi pafupi.

Pafupifupi $ 25, mutha kudya kasanu ndi kamodzi kunyumba (zambiri pamunsimu), kutanthauza kuti mudzakhala ndi chakudya chimodzi chomwe mungagwiritse ntchito pachakudya chamadzulo (kapena kugawana ndi bwenzi!), Ndipo mupulumutsa $ 28 pochita izi . Mukapita kokagula nkhomaliro tsiku lililonse kupita ku prepping chakudya, mutha kusunga kwinakwake mu ballpark ya $1,400 pachaka pankhomaliro lokha. Wokongola, chabwino?!

Ngakhale simusinthira kumakonzedwe odyera, zonse zitha kupangitsa kusiyana kwakukulu pamalingaliro. "Ku New York City, ndimasunga $ 250 pamwezi ndikudya kadzutsa, nkhomaliro, ndi chakudya kunyumba 75 peresenti ya nthawiyo," akutero Koren. "Zandithandiza kuti ndizisangalala ndikamadya kwambiri, ndipo ndidapeza zosankha zodyera zabwino zomwe ndimapitako." (Zokhudzana: Chifukwa Chake Kuyambitsa Kalabu Yokonzekera Chakudya Chathanzi Kutha Kusintha Chakudya Chanu Chapakati)

Ayi, simuyenera kudya chakudya chomwecho tsiku lililonse.

Chinthu chimodzi chowawa kwambiri pankhani yokonzekera chakudya chamasana ndikuti anthu nthawi zambiri safuna kudya zomwezo. chimodzimodzi. chinthu. tsiku lililonse la sabata. Chikhumbo cha zosiyanasiyana ndichimodzi mwazifukwa zomwe anthu ambiri amasankha kugula nkhomaliro. Nayi nkhani yabwino: Simuyenera kudzipereka ku chakudya chomwecho sabata yonse ngati mukukonzekera chakudya chamasana.

"M'malo mwake, sindimalimbikitsa aliyense kuti adye nkhomaliro zisanu zomwezo motsatana," akutero Koren. Kupatula apo, zimasangalatsa, mwachangu. "Ndakhala ndikugwiritsa ntchito njira yomwe ndimakonzekeretsa maphikidwe osachepera awiri Lamlungu nkhomaliro kotero ndimakhala ndi mitundu yosiyanasiyana, ndipo ndimatha kuyimitsa ndikuzimitsa," akufotokoza.

Ngati izi zikuwoneka zovuta kwambiri, pali njira ina yomwe ingakhale yosangalatsa: "Ngati ndinu wophika woyamba ndipo maphikidwe awiri tsiku limodzi akuwoneka ngati ochulukirapo, mutha kuyesa kukonza buffet," akutero Koren.

Ndipamene mumaphika zosakaniza popanda njira iliyonse ndikumadya mukamayenda. Mwachitsanzo, mutha kuwotcha broccoli, kuthira sipinachi, kuphika nkhuku, ndikuphika quinoa wamkulu. "Ndiye kuti tsiku lililonse limatha kukhala losiyana popanda kuphika chakudya chochuluka," akuwonjezera Koren. (Vutoli la masiku 30 lokonzekera chakudya kwa oyamba kumene likuthandizani kuti mugwiritsenso ntchito zotsala zanu.)

Vuto lina lofala pakudya chakudya ndikuti ndizovuta kugwiritsa ntchito phukusi lathunthu la zakudya zina (monga kilogalamu ya mawere a nkhuku) ndi njira imodzi yokha. Ndicho chifukwa china Koren amaphatikiza maphikidwe awiri pa sabata pa nkhomaliro omwe amamva mosiyana koma amagawana zosakaniza. Sikuti izi zimangopulumutsa ndalama, komanso zimachepetsa kuwononga.

"Ngati mugula zosakaniza kuti mupange chakudya chimodzi, mudzakhala ndi chakudya chotsalira chomwe chingagwiritsidwe ntchito pachakudya china (chomwe chimatenga nthawi yochulukirapo kupanga) kapena sichikuyenda bwino mufiriji yanu," akutero. "Maphikidwe anga ali ndi anthu omwe amagwiritsa ntchito zukini lonse, tsabola wa belu lonse, kapena pounds lonse la turkey kuti musakhale ndi chochita kapena kutaya. Mukawononga chakudya, mukuwononganso ndalama; kotero kukonzekera chakudya kumakuthandizani kupewa izi."

Chakudya Chamadzulo Chakudya Chamadzulo

Kodi mwatsimikiza kuti mwakonzeka kuchitapo kanthu? Nazi zonse zomwe muyenera kudziwa. (Mukufuna malingaliro ena? Onetsani malingaliro okonzekera chakudya awa omwe si nkhuku ndi mpunga zachisoni.)

Bajeti: $ 25, kuchotsera zonunkhira, zomwe zimakwana $ 4.16 pa chakudya chilichonse pachakudya 6, 3 pachakudya chilichonse. (Koren adagula zinthu izi ku Colorado, kotero mitengo m'dera lanu imatha kusiyana pang'ono.)

Kudzipereka kwakanthawi: Mphindi 60 mpaka 90, kutengera momwe mumaphikira

Mndandanda Wogulitsa

• 1 14-oz (396g) phukusi lowonjezera tofu
• 1 12-oz (340g) spaghetti (makamaka pasitala wa protein ngati Banza)
• Mitengo 3 ya udzu winawake
• 3 karoti timitengo
• 1 anyezi wachikasu
• msuzi wa veggie (kapena madzi)
• adyo
• msuzi wa soya
• 16 oz (453g) pansi pa Turkey
• Gulu limodzi la kale
• mafuta omwe mwasankha
• pesto yogula kapena yopangira kunyumba (Koren amakonda Trader Joe's)
• tchizi chosungunuka chomwe mwasankha (Parmesan, Pecorino Romano, Feta, etc.)
• msuzi wofiira wa kusankha kwanu
• thyme youma
• parsley wouma
• chitowe ufa
• anyezi ufa
• alireza
• mchere
• tsabola
• tsabola wofiira

Chinsinsi # 1: Turkey Meatballs

Zosakaniza

• 6 oz (170g) pasitala wopanda gilateni (gwiritsani ntchito theka la bokosi la 12-oz)
• 16 oz (453g) nthaka Turkey
• 1/2 anyezi wachikasu, wodulidwa
• 3 cloves adyo, minced ndi kugawa
• mchere ndi tsabola kulawa
• Supuni 1 chitowe
• Supuni 2 tiyi ya thyme
• Supuni 1 ya ufa wa anyezi
• 1/2 supuni ya tiyi ya cayenne
• Supuni 2 zamafuta omwe mungasankhe
• Makapu 6 kale, odulidwa
• Supuni 6 zogulitsa sitolo kapena pesto yokometsera
• Zosankha: tchizi zomwe mwasankha kuti muzikongoletsa
• Mwachidwi: msuzi wofiira womwe mumakonda pa meatballs

Mayendedwe

1. Konzani pasitala molingana ndi phukusi. Sungani 1/2 chikho cha madzi pasitala.
2. Konzani nyama za nyama powonjezera Turkey, anyezi, 1/2 wa adyo ndi zonunkhira zonse mu mphika. Sakanizani bwino ndikupanga mipira 9 ndi manja anu.
3. Onjezerani mafuta ku skillet pa kutentha kwapakati. Pambuyo pa mphindi 2, onjezerani nyama za Turkey. Alekeni aziphika kwa mphindi zisanu asanawagubuduze. Bwerezani izi mpaka ataphika (pafupifupi mphindi 15) ndikuzichotsa poto ndikuziika pambali.
4. Onjezerani mafuta pang'ono, kale, ndi adyo otsala poto. Saute kwa mphindi 5, mpaka kale ndi lofewa.
5. Kuti musonkhanitse: Ponyani pasitala ndi pesto ndikusunga madzi pasitala kenako mugawane muzotengera zanu. Onjezani kale, nyama zam'madzi zaku Turkey, ndi zokongoletsa (ngati mukugwiritsa ntchito). Chakudyachi ndichabwino kwambiri ndipo chimatha kutentha bwino mu microwave kapena pa chitofu.

(Zogwirizana: Maganizo 20 Amakhala Ndi Chakudya Chauzimu)

Chinsinsi #2: Vegan "Nkhuku" Msuzi wa Noodle

Zosakaniza

Kwa Tofu Marinade

• 1/4 chikho cha soya msuzi
• Supuni 2 veggie msuzi
• Tsabola wapansi

Main Zosakaniza

• 1 14-oz (396g) phukusi lolimba la tofu
• 6 oz spaghetti kapena Zakudyazi
• Mitengo 3 ya udzu winawake, yodulidwa
• 3 karoti timitengo, akanadulidwa
• 1/2 anyezi wachikasu, wodulidwa
• 4 makapu veggie msuzi
• 2 makapu madzi
• 2 cloves adyo
• Supuni 2 tiyi ya thyme
• Supuni 2 zouma parsley
• mchere ndi tsabola kulawa
• tsabola wofiira

Mayendedwe

1. Mu mbale, phatikizani msuzi wa soya, msuzi wa veggie, ndi tsabola. Yatsani uvuni wanu ku 400 ° F.
2. Sambani tofu, dulani mu cubes, ndikuwonjezera zidutswazo mu mbaleyo ndi marinade. Ponyani mofatsa kuti muvale zidutswazo ndikuziika pambali.
3. Konzani msuzi powonjezera mafuta ndi anyezi odulidwa mumphika waukulu pa kutentha kwapakati. Muziganiza bwino ndipo pakatha mphindi zochepa, onjezerani zitsamba zotsalazo. Lolani kuphika kwa mphindi zisanu. Kenako onjezerani msuzi ndi zonunkhira ndikubweretsa kwa chithupsa. Onjezani pasitala (wosaphika) ndikuyimira kwa mphindi 20. Lawani msuzi momwe umaphika ndikusintha zonunkhira zikafunika.
4. Msuzi ukuphika: Konzani chophika chophikira chopopera. Onjezerani tofu pa pepala lophika ndikufalitsa zidutswazo mofanana. Kuphika kwa mphindi 15. Kutambasula tofu pakati ndikosankha.
5. Tofu ikamalizidwa (iyenera kukhala yopepuka pang'ono m'mphepete), onjezerani msuzi. Chotsani kutentha ndikugawa msuzi muzakudya zitatu zopangira chakudya. Chakudyachi ndichabwino kwambiri ndipo chimatha kutentha bwino mu microwave kapena pa chitofu.

Onaninso za