Mlembi: Judy Howell
Tsiku La Chilengedwe: 25 Kulayi 2021
Sinthani Tsiku: 19 Kuni 2024
Anonim
Chakudya Chamadzulo cha 1 ndi Mndandanda Wogulira Mabanja Anu a 4 (kapena Zambiri!) - Zakudya
Chakudya Chamadzulo cha 1 ndi Mndandanda Wogulira Mabanja Anu a 4 (kapena Zambiri!) - Zakudya

Zamkati

Kukonzekera chakudya kumawoneka ngati ntchito yovuta, makamaka mukakhala ndi bajeti.

Kuphatikiza apo, kudya zakudya zokoma, zopatsa thanzi, komanso zosakira ana kumatha kukhala kusinthanitsa.

Komabe, maphikidwe ambiri samangokhala okoma komanso opatsa thanzi banja lonse komanso amatha kupangitsa ana anu kukhitchini. Kuphatikiza apo, ndizotheka kugula zonse nthawi imodzi m'malo mongotuluka m'sitolo.

Kuthandiza, nkhaniyi ikupereka dongosolo la chakudya cha sabata limodzi ndi mndandanda wazogulira banja la anthu 4 kapena kupitilira apo.

Lolemba

Chakudya cham'mawa

Masangweji a mazira okhala ndi malalanje odulidwa

Zosakaniza:

  • Mazira 4 (imodzi pa sangweji)
  • 4 muffin wachingelezi wathunthu
  • Cheddar tchizi, sliced ​​kapena shredded
  • Phwetekere 1 (kagawo kamodzi pa sangweji)
  • letisi
  • 2 malalanje (kagawani ndikukhala mbali)

Malangizo: Dulani dzira lililonse ndikuwonjezerapo pang'ono poto wothira mafuta kapena wosasunthika pamoto wapakati. Kuphika mpaka azungu atasintha. Pewani spatula pansi, piritsani mazira, ndikuphika kwa mphindi imodzi kapena apo.


Pamene mazira akuphika, dulani ma muffin achingerezi pakati ndikuwasakaniza mpaka bulauni wagolide. Onjezerani dzira, tchizi, phwetekere, ndi letesi kwa theka, kenaka ikani theka lina pamwamba ndikutumikire.

Langizo: Ndikosavuta kukulitsa Chinsinsi ichi kuti mupereke magawo ambiri. Ingowonjezerani mazira owonjezera ndi ma muffin achingerezi momwe zingafunikire.

Chakudya chamadzulo

Letesi wokutidwa ndi mkaka

Zosakaniza:

  • Letesi ya Bibb
  • Tsabola 2 belu, wodulidwa
  • kaloti wofanana
  • 2 mapeyala
  • 1 block (350 magalamu) owonjezera olimba tofu
  • Supuni 1 ya mayonesi, sriracha, kapena zina zotsekemera monga momwe mukufunira
  • 1 chikho (240 mL) mkaka wa ng'ombe kapena mkaka wa soya pa munthu aliyense

Malangizo: Kagawani tofu, tsabola, kaloti, ndi peyala. Tsamba lalikulu la letesi, onjezerani mayonesi ndi zokometsera zina. Kenako, onjezerani masamba ndi tofu, ngakhale musayese kuwonjezera zowonjezera pazitsamba lililonse. Pomaliza, gwirani mwamphamvu tsamba la letesi ndi zosakaniza mkati.


Zindikirani: Kuphika tofu ndizosankha. Tofu akhoza kudyedwa bwinobwino phukusi. Ngati musankha kuphika, onjezerani poto wopaka mafuta pang'ono komanso mwachangu mpaka bulauni wagolide.

Langizo: Paphwando losangalatsa la banja, konzekerani zosakaniza zonse ndikuziyika m'mbale yothandiza. Lolani abale anu kuti azikonzekera okha. Mukhozanso kusinthanitsa tofu ndi nkhuku kapena magawo a Turkey.

Akamwe zoziziritsa kukhosi

Maapulo odulidwa ndi batala

Zosakaniza:

  • Maapulo 4, odulidwa
  • Supuni 2 (32 magalamu) a mafuta a chiponde pa munthu aliyense

Chakudya chamadzulo

Nkhuku ya Rotisserie yokhala ndi masamba owotcha

Zosakaniza:

  • nkhuku zowola m'masitolo
  • Yukon Gold mbatata, odulidwa
  • kaloti, odulidwa
  • 1 chikho (175 magalamu) a broccoli, odulidwa
  • Anyezi 1, omata
  • Supuni 3 (45 mL) zamafuta
  • Supuni 2 (30 mL) wa viniga wosasa
  • Supuni 1 (5 mL) ya mpiru wa Dijon
  • 2 adyo cloves, minced
  • mchere, tsabola, ndi tsabola kuti alawe

Malangizo: Sakanizani uvuni ku 375 ° F (190 ° C). Mu mbale, sakanizani mafuta a azitona, viniga wosasa, mpiru wa Dijon, adyo, ndi zonunkhira. Ikani ndiwo zamasamba poto wophika ndikuwathira mafuta osakaniza, kenako muwaphike kwa mphindi 40 kapena mpaka crispy ndi wachifundo. Kutumikira ndi nkhuku.


Langizo: Refrigerate nkhuku yotsala mawa.

Lachiwiri

Chakudya cham'mawa

Oatmeal ndi zipatso

Zosakaniza:

  • Mapaketi 4 apompopompo a oatmeal wamba
  • Makapu awiri (142 magalamu) a zipatso zachisanu
  • Supuni 3 (30 magalamu) a mbewu za hemp (posankha)
  • ma walnuts odulidwa ochepa (mwakufuna)
  • shuga wofiira (kulawa)
  • 1 chikho (240 mL) mkaka kapena mkaka wa soya pa munthu aliyense

Malangizo: Ikani oatmeal mumphika waukulu pogwiritsa ntchito madzi kapena mkaka monga maziko, kutsatira mapaketi malangizo amiyeso. Asanakonzekere, sakanizani ndi zipatso zowundana. Kutumikira ndi chikho chimodzi (240 mL) cha mkaka kapena mkaka wa soya.

Chakudya chamadzulo

Masangweji a nkhuku ndi msuzi wa phwetekere

Zosakaniza:

  • nkhuku yotsala (kuyambira dzulo) kapena sliced ​​chicken
  • 4 mabulu onse a chiabatta
  • letesi, yang'ambika
  • 1 phwetekere, sliced
  • Tchizi cha Cheddar
  • mayonesi, mpiru, kapena zokometsera zina momwe mungafunire
  • Zitini ziwiri (ma ola 10 kapena 294 mL) wa supu ya phwetekere ya sodium

Malangizo: Tsatirani malangizo a phukusi la msuzi wa phwetekere, omwe angafunike kuphika stovetop. Kuti muwonjezere mapuloteni, gwiritsani ntchito mkaka kapena mkaka wa soya m'malo mwa madzi.

Langizo: Mutha kuloleza abale anu kuti azipanga okha masangweji. Ngati mulibe nkhuku yotsala kuyambira Lolemba, gwiritsani ntchito nyama yankhuku yopaka m'malo mwake.

Akamwe zoziziritsa kukhosi

Hummus ndi sliced ​​veggies

Zosakaniza:

  • 1 nkhaka zazikulu zaku English, zidulidwa
  • Tsabola 1 belu, wodulidwa
  • Phukusi limodzi la hummus

Langizo: Kuti athandize ana anu, asiyeni asankhe zamasamba.

Chakudya chamadzulo

Ma tacos azamasamba

Zosakaniza:

  • 4-6 ma tacos ofewa kapena olimba
  • 1 can (19 ounces kapena 540 magalamu) a nyemba zakuda, kutsukidwa bwino
  • Cheddar tchizi, grated
  • 1 phwetekere, diced
  • Anyezi 1, omata
  • letesi, shredded
  • salsa
  • kirimu wowawasa
  • zokometsera taco

Malangizo: Ikani nyemba zakuda poto wothira mafuta pang'ono ndi zokometsera za taco. Kuti muwonjezere mapuloteni, gwiritsani ntchito yogurt yosavuta yaku Greek m'malo mwa kirimu wowawasa.

Lachitatu

Chakudya cham'mawa

Cheerios ndi zipatso

Zosakaniza:

  • 1 chikho (27 magalamu) a plain Cheerios (kapena mtundu womwewo)
  • 1 chikho (240 mL) mkaka wa ng'ombe kapena mkaka wa soya
  • Nthochi 1, yodulidwa (pa munthu aliyense)

Langizo: Ngakhale mutha kugwiritsa ntchito mitundu ina ya mkaka, soya ndi mkaka wa mkaka uli ndi mapuloteni apamwamba kwambiri.

Chakudya chamadzulo

Masangweji a mazira ndi mphesa

Zosakaniza:

  • Magawo 8 a mkate wonse wa tirigu
  • Mazira 6 owiritsa
  • Supuni 3 (45 mL) ya mayonesi ogulidwa m'masitolo kapena apakhomo
  • 1-2 supuni ya tiyi (5-10 mL) ya mpiru wa Dijon
  • Masamba a letesi 4
  • mchere ndi tsabola kuti mulawe
  • 1 chikho (151 magalamu) a mphesa pa munthu aliyense

Malangizo: Peel mazira ophika kwambiri ndikudula mzipinda. Mu mbale yaying'ono, onjezerani mazira, mayonesi, mpiru wa Dijon, mchere, ndi tsabola. Pogwiritsa ntchito mphanda, sakanizani mazira ndi zokometsera. Pangani masangweji pogwiritsa ntchito mkate wonse wa tirigu ndi letesi.

Akamwe zoziziritsa kukhosi

Ma popcorn otuluka ndi chokoleti chakuda

Zosakaniza:

  • 1/2 chikho (96 magalamu) a maso a mbuluuli
  • 1 chikho (175 magalamu) a tchipisi tating'onoting'ono tomwe timasungunuka

Langizo: Ngati mulibe cholembera mpweya, onjezerani supuni 2-3 (30-45 mL) ya maolivi kapena mafuta a kokonati mumphika waukulu, ndiye maso a mbuluuli. Ikani chivindikiro pamwamba ndikuphika mpaka maso onse atasiya. Onetsetsani mosamala kuti musayake.

Chakudya chamadzulo

Pasitala ndi msuzi wa phwetekere, nthaka ya Turkey, ndi veggies

Zosakaniza:

  • Phukusi 1 (900 magalamu) a Zakudyazi za macaroni kapena rotini
  • Mtsuko 1 (ma ola 15 kapena 443 mL) wa msuzi wa phwetekere
  • 1 tsabola wobiriwira wobiriwira, wodulidwa
  • Anyezi 1, odulidwa
  • 1 chikho (175 magalamu) a broccoli, odulidwa
  • Piritsi 1 (454 magalamu) a nthaka yowonda
  • Parmesan tchizi, kuti mulawe

Malangizo: Pamene pasitala ikuphika, onjezerani Turkey poto yayikulu ndikuphika pamoto wapakati. Konzani ndiwo zamasamba ndikuziwonjezera poto. Thirani msuzi wa phwetekere pafupi kumapeto. Sakanizani Zakudyazi, onjezerani msuzi, ndikutumikira.

Langizo: Pangani mtanda wina wowonjezera kapena musunge zina zowonjezera mawa.

Lachinayi

Chakudya cham'mawa

Bagel yonse ya tirigu wokhala ndi chiponde ndi nthochi

Zosakaniza:

  • 4 bagels tirigu wathunthu
  • 1-2 supuni (16-32 magalamu) a chiponde batala
  • Nthochi 4

Langizo: Apatseni ana anu kapu ya mkaka wa ng'ombe kapena mkaka wa soya kuti muonjezere mapuloteni.

Chakudya chamadzulo

Pasitala saladi

Zosakaniza:

  • Makapu 4-6 (630-960 g) a pasitala yophika, yotsala
  • 1 anyezi wofiira wofiira, wodulidwa
  • 1 English nkhaka, akanadulidwa
  • 1 chikho (150 magalamu) wa tomato wa chitumbuwa, theka
  • 1/2 chikho (73 magalamu) azitona zakuda, zokutidwa ndi theka
  • 3 adyo cloves, minced
  • 4 ounces (113 magalamu) a feta cheese, crumbled
  • 1/2 chikho (125 mL) cha maolivi
  • Supuni 3 (45 ml) wa viniga wofiira
  • 1/4 supuni ya tiyi ya tsabola wakuda
  • 1/4 supuni ya supuni ya mchere
  • Supuni 1 (15 mL) lalanje kapena madzi a mandimu
  • Supuni 1 ya uchi
  • tsabola wofiira (kulawa)

Malangizo: Mu mbale yosakaniza, sakanizani mafuta a azitona, vinyo wofiira vinyo wosasa, lalanje kapena mandimu, uchi, tsabola wakuda, mchere, ndi tsabola wofiira. Khalani pambali. Konzani nyama zosaphika ndikuziwotchera pasitala yophika mu mphika waukulu. Onjezani kuvala ndikusunthira bwino.

Akamwe zoziziritsa kukhosi

Mazira owiritsa ndi timitengo ta udzu winawake

Zosakaniza:

  • Mazira 8 ophika kwambiri
  • timitengo ta udzu winawake, odulidwa

Chakudya chamadzulo

Maburgers opangidwa ndi zokometsera okhaokha

Zosakaniza:

  • 1 pounds (454 magalamu) a nthaka ng'ombe
  • Mabampu 4 a hamburger
  • Phukusi 1 (mapaundi 2.2 kapena 1 kg) ya batala la ku France
  • Magawo a Monterey Jack tchizi
  • masamba a letesi
  • 1 phwetekere, sliced
  • Anyezi 1, odulidwa
  • pickles angapo, sliced
  • mayonesi, mpiru, chisangalalo, ketchup, viniga, kapena zokometsera zina momwe mungafunire
  • mchere, tsabola, ndi zina zonunkhira kuti mulawe

Malangizo: Konzani patties 4 ndi nthaka ng'ombe, mchere, tsabola, ndi zina zonunkhira. Ikani papepala ndikuphika pa 425 ° F (218 ° C) kwa mphindi 15. Konzani zojambulazo ndikuziika pa tray yothandizira. Kuphika French batala malinga ndi malangizo phukusi.

Langizo: Lolani ana anu kuti asankhe zovala zawo ndi kuvala ma burger awo.

Lachisanu

Chakudya cham'mawa

Cottage tchizi ndi zipatso

Zosakaniza:

  • 1 chikho (210 magalamu) a kanyumba tchizi pa munthu aliyense
  • strawberries, sliced
  • mabulosi abulu
  • kiwi, sliced
  • kukhetsa uchi (ngati mukufuna)

Langizo: Lolani ana anu kusakaniza ndi kufanana ndi zipatso zomwe amasankha.

Chakudya chamadzulo

Ma pizza ochepa

Zosakaniza:

  • 4 muffin wachingelezi wonse wa tirigu
  • Supuni 4 (60 mL) ya msuzi wa phwetekere
  • Magawo 16 a pepperoni (kapena mapuloteni ena)
  • 1 chikho (56 magalamu) a tchizi
  • 1 phwetekere, wodulidwa pang'ono
  • 1/4 ya anyezi, yotsekedwa
  • Sipinachi yaing'ono ya 1

Malangizo: Sakanizani uvuni ku 375 ° F (190 ° C). Dulani ma muffin a Chingerezi pakati, kenaka yikani msuzi wa phwetekere, pepperoni, tchizi, phwetekere, anyezi, ndi sipinachi. Kuphika kwa mphindi 10 kapena mpaka tchizi usungunuke.

Langizo: Kuti muphatikize ana anu, aloleni kuti azisonkhanitsa ma pizza awo.

Akamwe zoziziritsa kukhosi

Zipatso smoothie

Zosakaniza:

  • 1-2 makapu (197-394 magalamu) a mazira zipatso
  • Nthochi 1
  • 1 chikho (250 mL) cha yogurt wachi Greek
  • Makapu 1-2 (250-500 mL) amadzi
  • Supuni 3 (30 magalamu) a mbewu za hemp (posankha)

Malangizo: Mu blender, onjezerani madzi ndi yogurt yogiriki. Kenako, onjezerani zotsalazo ndikusakanikirana mpaka zosalala.

Chakudya chamadzulo

Tofu akuyambitsa-mwachangu

Zosakaniza:

  • 1 block (350 magalamu) owonjezera olimba tofu, cubed
  • Makapu awiri (185 magalamu) a mpunga wofiirira
  • Kaloti 2, odulidwa
  • 1 chikho (175 magalamu) a broccoli, odulidwa
  • Tsabola wofiira 1, wodulidwa
  • 1 chikasu anyezi, diced
  • 1-2 supuni (15-30 magalamu) a ginger wodula bwino, peeled ndi minced
  • 3 cloves adyo, minced
  • Supuni 1-2 (15-30 mL) za uchi (kapena kulawa)
  • Supuni 2 (30 mL) ya msuzi wochepa wa soya wa sodium
  • 1/4 chikho (60 mL) wa vinyo wofiira vinyo wosasa kapena madzi a lalanje
  • 1/4 chikho (60 ml) ya mafuta a sesame kapena mafuta a masamba

Malangizo: Konzani mpunga wofiirira malinga ndi malangizo abokosi. Pamene mukuphika, dulani zophika ndi tofu ndikuziika pambali. Kuti mupange msuzi, sakanizani ginger, adyo, uchi, msuzi wa soya, mafuta, ndi vinyo wosasa vinyo wosasa kapena madzi a lalanje mu mbale yaying'ono.

Mu skillet wamkulu, wothira mafuta, kuphika tofu mpaka bulauni wonyezimira. Chotsani kutentha ndi malo pa chopukutira pepala. Onjezerani broccoli, tsabola, anyezi, kaloti, ndi 1/4 ya msuzi wouma msuzi ku skillet. Kuphika mpaka wachifundo, kenaka yikani tofu yophika, mpunga, ndi msuzi wotsalira ku skillet.

Langizo: Mutha kugwiritsa ntchito zitsamba zilizonse zotsalira poyambitsa mwachangu kuti muchepetse kuwononga chakudya.

Loweruka

Chakudya cham'mawa

Frittata wophika

Zosakaniza:

  • Mazira 8
  • 1/2 chikho (118 mL) cha madzi
  • 1 chikho (175 magalamu) a broccoli
  • Makapu awiri (60 magalamu) a sipinachi ya mwana
  • 2 adyo cloves, minced
  • 1/2 chikho (56 magalamu) a tchizi
  • Supuni 1 ya thyme
  • mchere, tsabola, ndi tsabola kuti alawe

Malangizo:

  1. Sakanizani uvuni ku 400 ° F (200 ° C).
  2. Thirani mazira, madzi, ndi zonunkhira m'mbale.
  3. Thirani mafuta pang'ono skillet, poto wachitsulo, kapena poto wovundikira ndi uvuni wophika.
  4. Pamene uvuni ukuwotchera, sungani zophika mu skillet kapena poto pa kutentha kwapakati.
  5. Pakatha mphindi zochepa, onjezerani dzira losakaniza poto. Kuphika kwa mphindi 1-2 kapena mpaka pansi kuphika ndipo pamwamba wayamba kuphulika.
  6. Fukani tchizi pamwamba.
  7. Idyani mu uvuni kwa mphindi 8-10 kapena mpaka mutamaliza. Kuti muwone, ikani woyesa keke kapena mpeni pakatikati pa frittata. Ngati dziralo lipitirizabe kuthamanga, lisiyeni kwa mphindi zochepa ndikuyambiranso.

Chakudya chamadzulo

Mtedza wa kirimba ndi masangweji odzola ndi strawberries

Zosakaniza:

  • Magawo 8 a mkate wonse wa tirigu
  • Supuni 1 (15 mL) ya batala kapena batala wopanda mtedza
  • Supuni 1 (15 mL) ya kupanikizana
  • 1 chikho (152 magalamu) a strawberries pa munthu aliyense

Akamwe zoziziritsa kukhosi

Zolemba ku Turkey

Zosakaniza:

  • Mitengo 8 yaying'ono yofewa
  • Magawo 8 aku Turkey
  • 2 ma avocado apakatikati (kapena phukusi la guacamole)
  • 1 chikho (56 magalamu) a tchizi
  • 1 chikho (30 magalamu) a sipinachi ya mwana

Malangizo: Ikani zipolopolo zazing'ono ndikufalitsa avocado kapena guacamole pamwamba. Kenaka, onjezerani chidutswa chimodzi cha Turkey, sipinachi ya mwana, ndi tchizi wonyezimira ku tortilla iliyonse. Pukutani tortilla mwamphamvu ndikudula pakati.

Langizo: Pofuna kuti zolembedwazo zisagwe, onjezerani chotokosera mkamwa. Onetsetsani kuti muchotse chotokosera m'mano musanatumikire ana aang'ono.

Chakudya chamadzulo

Chili wokometsera

Zosakaniza:

  • 1 pounds (454 magalamu) a nthaka ng'ombe
  • 1 amatha (nyemba 19 kapena magalamu 540) nyemba zofiira za impso, kutsukidwa
  • 1 akhoza (ma ouniki 14 kapena 400 magalamu) a phwetekere
  • Mtsuko 1 (ma ola 15 kapena 443 mL) wa msuzi wa phwetekere
  • 1 anyezi wachikasu
  • Makapu awiri (475 mL) a msuzi wambiri wa sodium
  • Supuni 1 (15 magalamu) a ufa wa chili
  • Supuni 1 ya ufa wa adyo
  • Supuni 1 (15 magalamu) chitowe
  • 1/4 supuni ya supuni ya tsabola wa cayenne (mwakufuna)
  • mchere ndi tsabola kuti mulawe
  • tchizi (ngati mukufuna kukongoletsa)

Malangizo: Mu mphika waukulu wa supu, sungani anyezi mu mafuta mpaka mutadutsa. Kenaka, yikani pansi ng'ombe mumphika, ndikuphwanya ndi supuni yamatabwa. Kuphika mpaka nyama itachita bulauni. Onjezerani zonunkhira zonse, msuzi wa phwetekere, tomato wokazinga, ndi nyemba za impso zofiira.

Kenako, onjezerani msuziwo ndikubweretsa nawo m'mbale. Pezani kutentha mpaka kutentha kwapakati ndikuphika kwa mphindi 30. Pamwamba ndi tchizi ngati mukufuna.

Lamlungu

Zakudya zam'madzi

Chotupitsa cha ku France ndi zipatso

Zosakaniza:

  • 6-8 mazira
  • Magawo 8 a mkate wonse wa tirigu
  • Supuni 1 ya sinamoni
  • Supuni 1 ya nutmeg
  • 1/2 supuni ya supuni ya vanila
  • 1 chikho (151 magalamu) a mabulosi akuda kapena strawberries, mazira kapena atsopano
  • madzi a mapulo (kulawa)

Malangizo: Mu mbale yayikulu, whisk mazira, sinamoni, nutmeg, ndi vanila kuchotsa mpaka mutenge bwino. Mafuta lalikulu skillet ndi mafuta kapena mafuta ndi kubweretsa kwa sing'anga kutentha. Ikani mkate mu chisakanizo cha dzira ndikuphimba mbali iliyonse. Mwachangu mbali zonse ziwiri za mkate mpaka bulauni wagolide.

Bwerezani izi mpaka mkate wonse uphike. Kutumikira ndi zipatso ndi madzi a mapulo.

Langizo: Kuti mupeze mankhwala owonjezera, pamwamba ndi kirimu wokwapulidwa kapena shuga wothira.

Akamwe zoziziritsa kukhosi

Tchizi, omenyera, ndi mphesa

Zosakaniza:

  • Ophwanya tirigu 5 pamunthu aliyense
  • 2 ounces (50 magalamu) a Cheddar tchizi, magawo (pa munthu aliyense)
  • 1/2 chikho (50 magalamu) a mphesa

Langizo: Zowononga zambiri zimapangidwa ndi ufa woyengedwa, mafuta, ndi shuga. Kuti mukhale ndi thanzi labwino, sankhani osakaniza tirigu 100%.

Chakudya chamadzulo

Quesadillas

Zosakaniza:

  • Mitengo 4 yolimba kwambiri
  • 1 mapaundi (454 magalamu) a mawere a nkhuku opanda pake, odulidwa
  • Tsabola wofiira wofiira 2, wodulidwa
  • 1/2 ya anyezi wofiira, wodulidwa
  • 1 avocado, yodulidwa
  • 1 chikho (56 magalamu) a Monterey Jack tchizi, shredded
  • 1 chikho (56 magalamu) a tchizi cha Cheddar, shredded
  • Phukusi limodzi la zokometsera za taco
  • mchere ndi tsabola kuti mulawe
  • mafuta, monga pakufunikira
  • kirimu wowawasa, pakufunika
  • salsa, pakufunika

Malangizo: Sakanizani uvuni ku 375 ° F (190 ° C). Mu skillet wamkulu, onjezerani mafuta, tsabola, ndi anyezi. Kuphika iwo kwa mphindi 5. Onjezani nkhuku ndi zonunkhira ndi mwachangu mpaka mutaphika kwathunthu ndi golide panja.

Ikani chipolopolo chilichonse pamtondo. Onjezerani nyama yophika yophika ndi nkhuku mbali imodzi yamatumba, kenako pamwamba ndi avocado ndi tchizi. Pindani mbali inayo ya tortilla. Kuphika kwa mphindi 10 kapena mpaka bulauni wagolide. Kutumikira ndi kirimu wowawasa ndi salsa.

Langizo: Pogwiritsa ntchito zamasamba, mungagwiritse ntchito nyemba zakuda m'malo mwa nkhuku.

Mndandanda wazogula

Mndandanda wotsatira ungagwiritsidwe ntchito ngati kalozera wogulira kukuthandizani kusonkhanitsa zakudya za dongosolo lakudya la sabata limodzi. Mungafunike kusintha magawo malingana ndi kukula ndi zosowa za banja lanu.

Masamba ndi zipatso

  • 4 sing'anga tomato
  • Phukusi 1 la tomato wa chitumbuwa
  • Gulu limodzi la udzu winawake
  • Phukusi 1 la sipinachi ya mwana
  • 1 mutu waukulu wa letesi ya Bibb
  • 2 malalanje
  • 2 nkhaka zazikulu za Chingerezi
  • Ginger wamkulu 1
  • 2 phukusi la strawberries
  • Phukusi 1 la mabulosi abulu
  • Phukusi 1 la mabulosi akuda
  • 2 kiwis
  • 6 tsabola belu
  • Phukusi limodzi la kaloti wokomera
  • 5 ma avocado
  • 1-2 mitu ya broccoli
  • 7 anyezi wachikaso
  • 2 anyezi wofiira
  • 4 mababu a adyo
  • 3 kaloti wamkulu
  • Thumba limodzi la mbatata za Yukon Gold
  • 1 thumba lalikulu la zipatso zachisanu
  • Gulu limodzi la nthochi
  • 1 thumba lalikulu la mphesa
  • 1 mtsuko wa maolivi wakuda
  • Jug 1 (ma ounces 33 amadzimadzi kapena 1 litre) wa madzi a lalanje

Njere ndi carbs

  • Mafinya 8 achingerezi okwera
  • Mapaketi anayi a oatmeal omveka bwino
  • Thumba limodzi la mbewu za hemp (mwakufuna)
  • Mikate iwiri ya mkate wa tirigu
  • Phukusi 1 (900 magalamu) a Zakudyazi za macaroni kapena rotini
  • Phukusi limodzi la ma bagels onse a tirigu
  • 4 mabulu onse a chiabatta
  • Phukusi limodzi la ma hamburger buns
  • Phukusi limodzi la mpunga wofiirira
  • Phukusi 1 la mikate yofewa
  • Phukusi limodzi la mikate yofewa
  • Bokosi limodzi la osakaniza tirigu wonse
  • Ma tacos olimba a 6

Mkaka

  • Mazira awiri
  • 2 mabulogu (450 magalamu) a tchizi wa Cheddar
  • 1.5 malita (6 malita) a mkaka wa ng'ombe kapena soya
  • 4 ounces (113 magalamu) a feta tchizi
  • Phukusi limodzi la magawo a Monterey Jack tchizi
  • Ma ounces 24 (650 magalamu) a kanyumba tchizi
  • Ma ounike 24 (magalamu 650) a yogurt wachi Greek

Mapuloteni

  • Magawo awiri (500 magalamu) owonjezera olimba tofu
  • Nkhuku 1 yogula masitolo
  • 1 akhoza (ma ola 19 kapena 540 magalamu) a nyemba zakuda
  • 1 amatha (nyemba 19 kapena magalamu 540) a nyemba zofiira impso
  • 1 pounds (454 magalamu) a nthaka Turkey
  • 2 mapaundi (900 magalamu) a ng'ombe yanthaka
  • 1 mapaundi (450 magalamu) a mawere a nkhuku opanda pake
  • Phukusi limodzi la magawo a pepperoni
  • Phukusi 1 la magawo a Turkey

Zamzitini ndi zotsekedwa

  • Zitini ziwiri za supu ya phwetekere ya sodium
  • 1 akhoza (ma ouniki 14 kapena 400 magalamu) a phwetekere
  • Mitsuko iwiri (30 ounces kapena 890 mL) ya msuzi wa phwetekere
  • Chikwama chimodzi cha walnuts chodulidwa (mwakufuna)
  • Phukusi limodzi la hummus
  • Bokosi 1 loyambirira, ma Cheerios omveka (kapena mtundu wofanana)
  • 1/2 chikho (96 magalamu) a maso a mbuluuli
  • 1 chikho (175 magalamu) a tchipisi tachokoleti chamdima
  • Mtsuko 1 wa batala
  • Mtsuko 1 wa kupanikizana kwa sitiroberi
  • Phukusi 1 (mapaundi 2.2 kapena 1 kg) ya batala la ku France
  • Makapu awiri (500 mL) a msuzi wochuluka wa sodium

Zakudya zamatumba

Popeza zinthu izi nthawi zambiri zimakhala zofunikira kwambiri, mwina simukuyenera kuzigula. Komabe, ndibwino kuti muunikenso zomwe muli nazo musanagule.

  • mafuta a maolivi
  • viniga wosasa
  • vinyo wosasa vinyo wosasa
  • Mpiru wa Dijon
  • mayonesi
  • Sriracha
  • mchere
  • wokondedwa
  • tsabola
  • thyme
  • msuzi wa soya
  • mafuta a sesame
  • mafuta a masamba
  • tsabola
  • shuga wofiirira
  • salsa
  • kirimu wowawasa
  • zokometsera taco
  • Parmesan tchizi
  • nyemba
  • Chili ufa
  • ufa wa adyo
  • chitowe
  • tsabola wamtali
  • sinamoni
  • mtedza
  • Kutulutsa vanila
  • mapulo manyuchi

Mfundo yofunika

Kubwera ndi chakudya chamlungu wonse chomwe chingakwaniritse zosowa za banja lanu lonse kumakhala kovuta.

Makamaka, dongosolo lakudya la sabata limodzi limapatsa banja lanu chakudya chokoma, chopatsa thanzi, komanso choyenera ana. Gwiritsani ntchito mndandanda wazogula ngati kalozera ndikuusintha kutengera zosowa za banja lanu komanso bajeti. Ngati kuli kotheka, tengani ana anu komanso abale ena kuphika.

Kumapeto kwa sabata, funsani abale anu kuti adye chakudya chomwe amakonda kwambiri. Mutha kukonzanso mndandandawu kapena kuugwiritsanso ntchito sabata ina.

Chakudya Chaumoyo Kukonzekera


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