12 maphikidwe okoma a dukan (gawo lililonse)

Zamkati

• Gawo 1: Kuukira
• Chinsinsi Chakudya Cham'mawa - Gawo 1
• Chinsinsi cha Quiche Cheese - Gawo 1
• Mkate Wankhuku Wosamwa - Gawo 1
• Gawo 2: Sitima yapamtunda
• Omelet wa Mushroom Chakudya Cham'mawa - Gawo 2
• Pasitala wa Zukini - Gawo 2
• Pate ya Avocado yokhala ndi timitengo ta nkhaka - Gawo 2
• Gawo 3 - Kuphatikiza
• Chakudya cham'mawa Crepioca - Gawo 3
• Salmoni Yophika Ndi Mbatata - Gawo 3
• Banana Muffin mu Microwave - Gawo 3
• Gawo 4 - Kukhazikika
• Mapuloteni Sandwich - Gawo 4
• Pasitala Yonse Yamtundu - Gawo 4
• Pizza wabiringanya - Gawo 4

Zakudya za Dukan zidapangidwira iwo omwe akufuna kuonda ndipo agawika magawo atatu, momwe mitundu ina yazakudya iyenera kuchepetsedwa, makamaka chakudya monga buledi, mpunga, ufa ndi shuga, pomwe amakonda ena.

Chifukwa chake, kuti muchite bwino ndikuchepetsa thupi ndi zakudya izi, nazi maphikidwe atatu pagawo lililonse la njirayi:

Gawo 1: Kuukira

Pakadali pano, zakudya zokha zokhala ndi mapuloteni ndi mafuta, monga nyama, tchizi ndi mazira, ndizololedwa. Kudya pasitala, shuga, tirigu, zipatso ndi ndiwo zamasamba ambiri ndizoletsedwa. Onani zambiri zamagawo aliwonse azakudya zaku Dukan.

Chinsinsi Chakudya Cham'mawa - Gawo 1

Zosakaniza:

• Dzira 1
• Supuni 1 ya ufa wa amondi kapena fulakesi
• Supuni 1 ya khofi ya ufa wophika
• Supuni 1 ya curd

Kukonzekera mawonekedwe:

Sakanizani zonse, kumenya dzira ndi ufa bwino kuti zikhale zofanana. Imatenga microwave kwa mphindi 2:30. Kenako, tsekani mkatewo pakati, mudzaze ndi tchizi, nkhuku, nyama kapena dzira ndikuyika mu sandwich.

Chinsinsi cha Quiche Cheese - Gawo 1

Mchere uwu ukhoza kudyedwa nkhomaliro kapena chakudya chamadzulo ndipo utha kudzazidwa ndi zakudya zina zomanga thupi, monga nyama yophika pansi, nkhuku yodetsedwa kapena tuna, mwachitsanzo.

Zosakaniza:

• Mazira 4
• 200 g wa tchizi wa ricotta wosweka kapena tchizi wa grated kapena migodi yama grated
• 200 g tchizi wonyezimira
• parmesan kukonkha
• mchere, oregano, tsabola ndi fungo lobiriwira kuti mulawe

Kukonzekera mawonekedwe:

Menya mazira ndi mphanda ndikusakaniza tchizi ndi curd. Nyengo ndi mchere, oregano, kununkhira wobiriwira ndi uzitsine tsabola woyera. Ikani kusakaniza uku pakapepala kakang'ono ndikuwaza Parmesan pamwamba, ndikupita nayo ku uvuni wapakati pa 200ºC kwa mphindi pafupifupi 20.

Mkate Wankhuku Wosamwa - Gawo 1

Ma tartletwa amathanso kudzazidwa ndi tchizi kapena nyama yapansi, komanso amathanso kudyedwa kadzutsa kapena chakudya chamadzulo:

Zosakaniza:

• Mazira awiri
• Supuni 3 zophika nkhuku
• grated tchizi kukonkha
• Mchere ndi tsabola kuti mulawe

Kukonzekera mawonekedwe:

Menya mazira ndi mphanda ndikuwonjezera mchere ndi tsabola. Gawani nkhuku m'miphika itatu ndikuphimba ndikugwedeza. Ikani tchizi pamwamba pake ndikupita nayo ku uvuni wapakatikati kwa mphindi 10 mpaka 15 kapena mpaka tart ilimbe.

Gawo 2: Sitima yapamtunda

Pakadali pano, mutha kuwonjezera masamba pazakudya, monga phwetekere, nkhaka, radish, letesi, bowa, udzu winawake, chard, biringanya ndi zukini.

Omelet wa Mushroom Chakudya Cham'mawa - Gawo 2

Zosakaniza:

• Mazira awiri
• Supuni 2 zodulidwa bowa
• 1/2 phwetekere wodulidwa
• Mchere ndi tsabola kuti mulawe

Kukonzekera mawonekedwe:

Menya mazira ndi mphanda ndikuwonjezera zina zonse. Pangani omelet mu skillet wothira mafuta owonjezera a maolivi.

Pasitala wa Zukini - Gawo 2

Spaghetti ya zukini ndi njira yabwino yogwiritsira ntchito nkhomaliro kapena chakudya chamadzulo.

Zosakaniza:

• 1 zukini mu mizere ya spaghetti
• 100 g pansi ng'ombe
• phwetekere msuzi kulawa
• adyo, anyezi, mchere ndi tsabola

Kukonzekera mawonekedwe:

Kabati zukini pa grater yauzimu, yoyenera kupanga spaghetti ya masamba. Ikani kuphika poto wothira mafuta ndikulola zukini yekha madzi ake ndikuuma. Sakani adyo ndi anyezi mu mafuta, onjezerani nyama ndi nyengo ndi mchere ndi tsabola. Lolani liphike, onjezerani msuzi wa phwetekere ndikusakanikirana ndi Zakudyazi. Fukani tchizi kuti mulawe.

Pate ya Avocado yokhala ndi timitengo ta nkhaka - Gawo 2

Pate iyi itha kugwiritsidwa ntchito ngati chakudya chamasana kapena msuzi wa pasitala wa zukini, mwachitsanzo.

Zosakaniza:

• 1/2 wokolola wokolola
• 1 col ya msuzi wamafuta owonjezera a maolivi
• 1 uzitsine mchere ndi tsabola
• 1/2 cholizira ndimu
• 1 nkhaka zomwe zanenedwa ngati timitengo

Kukonzekera mawonekedwe:

Knead the avocado and season with olive olive, mchere, tsabola ndi mandimu. Sakanizani bwino ndikudya timitengo ta nkhaka pogwiritsa ntchito kirimu wa avocado.

Gawo 3 - Kuphatikiza

Pakadali pano, kabohydrate pang'ono amatha kuphatikizidwa pazakudya, kuloledwa kudya zipatso ziwiri patsiku ndi 1 mkate umodzi, mpunga kapena mbatata kawiri pamlungu.

Chakudya cham'mawa Crepioca - Gawo 3

Zosakaniza:

• Dzira 1
• 2 col wa msuzi wa oat chinangwa
• 1/2 col wa msuzi wophika
• 3 col wa msuzi wa grated tchizi
• mchere ndi oregano kulawa

Kukonzekera mawonekedwe:

Menya dzira ndi mphanda ndikusakanikirana ndi zosakaniza zina. Ikani chowotcha poto wothira mafuta owonjezera a maolivi.

Salmoni Yophika Ndi Mbatata - Gawo 3

Zosakaniza:

• 1 chidutswa cha nsomba
• 1 mbatata yaying'ono, yopepuka pang'ono
• 1 phwetekere, sliced
• 1/2 anyezi, odulidwa
• Supuni 1 ya maolivi
• mandimu, mchere, adyo, tsabola woyera ndi parsley kulawa

Kukonzekera mawonekedwe:

Nyengo yamchere ndi mandimu, mchere, adyo, tsabola ndi parsley. Ikani mbale yagalasi pamodzi ndi phwetekere, anyezi ndi mbatata, kuthirira zonse ndi mafuta pamwamba. Ikani mu uvuni wapakati kwa mphindi 25 kapena mpaka nsomba itaphika.

Banana Muffin mu Microwave - Gawo 3

Keke iyi itha kugwiritsidwa ntchito podyera masana, kukhala yothandiza komanso yosavuta kupanga.

Zosakaniza:

• Nthochi 1 yosenda
• Supuni 2 za ufa wa amondi kapena chinangwa cha oat
• Dzira 1
• sinamoni kulawa kapena supuni 1 ya ufa wa koko

Kukonzekera mawonekedwe:

Menya dzira ndi mphanda ndikusakaniza zina zonse. Ikani zonse mu chikho chachikulu ndi ma microwave kwa mphindi 2:30.

Gawo 4 - Kukhazikika

Pakadali pano, zakudya zonse zimaloledwa, koma chakudya chimasiyanasiyana malinga ndi munthu aliyense komanso kuthekera kwake kuti akhale ndi kunenepa kuphatikiza zakudya izi.

Mapuloteni Sandwich - Gawo 4

Sangweji iyi itha kugwiritsidwa ntchito pachakudya cham'mawa kapena masana.

Zosakaniza:

• Dzira 1
• 1 col ya msuzi wothira mafuta
• 1 col wa oat chinangwa supu
• Supuni 1 ya nkhuku yophika
• Gawo limodzi la tchizi
• 1 uzitsine mchere

Kukonzekera mawonekedwe:

Menyani dzira bwino ndi mphanda ndikuwonjezera ufa wonyezimira, oat chinangwa ndi mchere, kusakaniza bwino. Tengani ku microwave kwa 2:30 mphindi. Kenako, tsekani mkatewo pakati, thirani ndi tchizi ndi nkhuku ndikuyika mu sandwich maker.

Pasitala Yonse Yamtundu - Gawo 4

Pasitala angagwiritsidwe ntchito nkhomaliro kapena chakudya.

Zosakaniza:

• 1/2 chikho cha pasitala ya penne
• 1 ikhoza ya tuna
• Supuni 2 mafuta
• 1 clove yaying'ono ya adyo wosweka
• Supuni 1 akanadulidwa anyezi
• 100 mpaka 150 ml ya msuzi wa phwetekere
• Mchere ndi tsabola kuti mulawe

Kukonzekera mawonekedwe:

Ikani pasitala kuti muphike. Thirani nsomba zamzitini ndi nyengo ndi mchere, tsabola, adyo ndi supuni imodzi yamafuta. Sakani anyezi m'mafuta otsala, onjezerani nsomba zokometsera ndikuyambitsa kwa mphindi. Onjezerani msuzi wa phwetekere ndipo musakanize kusakaniza kwa mphindi zisanu. Sakanizani ndi pasitala yophika ndikutentha.

Pizza wabiringanya - Gawo 4

Pizza iyi ndiyachangu ndipo itha kugwiritsidwa ntchito ngati chakudya chamasana kuchokera pagawo 2 la zakudya zaku Dukan.

Zosakaniza:

• 1/2 biringanya chodulidwa
• Mozzarella tchizi
• Msuzi wa phwetekere
• nkhuku yodetsedwa
• oregano kulawa
• Supuni 1 ya maolivi

Kukonzekera mawonekedwe:

Ikani magawo a biringanya mu poto, ikani msuzi wa phwetekere pagawo lililonse ndikuwonjezera tchizi, nkhuku ndi oregano. Kenako perekani magawo ndi mafuta ndikubweretsa ku uvuni wapakatikati kwa mphindi 10 kapena mpaka tchizi usungunuke.