Gulani Kamodzi, Idyani sabata limodzi!

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Lamlungu m'mawa, kugona kwanu kapena kugona pabedi pa mpikisano wothamanga wa Netflix kumakopa zambiri kuposa kungopita kumsika. Koma ulendo umodzi wachangu sutsetsa nkhawa komanso umawononga nthawi kuposa kuyesa kuyenda pagawo lazogulitsazo ndikuwonetsa masabata angapo pambuyo pa ntchito. Ndipo ngati mupita ndi mndandanda wamagolosale ndi dongosolo la chakudya, simuyenera kuyang'anitsitsa mufiriji yanu ndikudzifunsa, "Ndi chiyani chakudya?" kapena njira yodzichotsera.

Kuti muwone momwe zingakhalire zosavuta komanso zokoma komanso zathanzi, gwiritsani ntchito mndandanda wa golosale ndi dongosolo lazakudya pansipa. Palibe zopenga kapena maphikidwe ovuta apa! Ndipo ngati mupanga maphikidwe mukakhala ndi nthawi Lamlungu, mutha kuponyera limodzi chakudya chonse cha sabata mu mphindi pophatikiza zakudya zomwe muli nazo ndi zotsala.

Dinani apa kuti musindikize mndandanda wa zosakaniza, maphikidwe, ndi ndondomeko ya chakudya.

Mndandanda Wogulitsa

Gulu limodzi la parsley

1 mutu wa broccoli

1 kolifulawa

2 (10-ounce) matumba saladi amadyera

Mbatata imodzi

1 avocado

1 mandimu

1 mutu adyo

Mkate wa sangweji wokwanira 100%

Matumba a tirigu wathunthu

Paketi imodzi yamasamba 6-inchi yathunthu

Mafuta a amondi achilengedwe

1 chikho cha anchovies

1 mtsuko wa azitona wakuda

Fennel mbewu

Red tsabola flakes

Mazira khumi ndi awiri

1 chikho cha Parmesan tchizi

Tchizi tochepetsa mafuta

8 ntchafu za nkhuku zopanda khungu (pafupifupi mapaundi 2)

1 thumba (ma ounces 4) osuta nsomba

Zinthu za Pantry

Mpunga wabulauni wambewu zazitali

Mafuta okugudubuza

1 ikhoza (3 ounces) tuna-low mercury tuna

1 akhoza (ma ola 15) opanda mchere wowonjezera nsawawa

Low-sodium nkhuku msuzi

Palibe mchere wowonjezera phwetekere msuzi

Salsa

Zoumba

Mpiru wa Dijon

Mafuta a maolivi owonjezera

Vinyo wosasa woyera

Kuphika kutsitsi

Mchere

Tsabola

Shuga

Konzani Maphikidwe

Nkhuku Yowotcha ya Chiroma

Amatumikira: 1 ndi zotsalira

Zosakaniza:

Supuni 2 tiyi fennel mbewu

1/4 supuni ya tiyi ya tsabola wofiira

1/2 supuni ya supuni mchere

2 cloves adyo, minced

Supuni 1 ya mafuta a azitona owonjezera

8 ntchafu za nkhuku zopanda khungu (pafupifupi mapaundi 2), zodulidwa

Kuphika kutsitsi

Mayendedwe:

1. Preheat uvuni ku madigiri 350.

2. Mu mbale yaikulu yosakaniza, phatikizani mbewu za fennel, tsabola wofiira, mchere, adyo, ndi mafuta. Onjezani ntchafu za nkhuku ndikuponya kuti muvale bwino. Dutsani pepala lophika osaphika osaphika, ndipo konzani nkhuku mosanjikiza kamodzi. Wowotcha mpaka nkhuku italembetsa madigiri 165 pakanthawi kochepa kuwerenga thermometer, pafupifupi mphindi 25 mpaka 30.

Vinaigrette Wazolinga Zonse

Zimapanga: 1 1/4 makapu

Zosakaniza:

1/2 chikho chowonjezera namwali mafuta

1/4 chikho vinyo wosasa woyera

1/4 chikho madzi

Supuni 2 minced shallot

Supuni 1 ya mpiru ya Dijon

1/4 supuni ya supuni mchere

1/8 supuni ya supuni shuga

Tsabola

Mayendedwe:

Mu mtsuko wa zomanga, phatikizani zonse zopangira, kuwonjezera tsabola kuti mulawe, ndikugwedeza bwino kuti muphatikize. Sungani mufiriji kwa milungu iwiri. Bweretsani kutentha kutentha musanagwedezeke ndikugwiritsira ntchito iliyonse.

Masamba Okazinga

Katumikira: 1 ndi zotsalira

Zosakaniza:

1 mutu wa broccoli, wosweka kukhala ma florets

Kolifulawa wamutu 1, wosweka kukhala ma florets

Mbatata 1, dulani zidutswa 1-inchi

Supuni 1 ya mafuta a azitona owonjezera

Mchere

Tsabola

Mayendedwe:

1. Chotsani uvuni ku madigiri 400. Lembani mapepala awiri ophika ndi zikopa kapena aluminiyamu osasunthika.

2. Mu mbale yaikulu yosakaniza, phatikizani broccoli, kolifulawa, mbatata, ndi mafuta a azitona (kugwira ntchito m'magulu awiri ngati pakufunika). Nyengo kuti mulawe ndi mchere ndi tsabola. Gawani kusakaniza mofanana pakati pa mapepala ophika okonzeka. Wowotcha mpaka wachifundo ndikuyamba bulauni, pafupifupi mphindi 30. Lolani kuziziritsa ndikusunga m'makontena otsekedwa mufiriji kwa sabata limodzi.

Mpunga wa Herbed Brown

Zimapanga: Makapu 4

Zosakaniza:

1 1/2 makapu mpunga wa bulauni wautali

2 1/3 chikho madzi

Supuni 1 ya mafuta a azitona

1/4 supuni ya supuni mchere

1/2 chikho chodulidwa masamba a parsley

Mayendedwe:

1. Preheat uvuni ku madigiri 375.

2. Ikani mpunga mu mbale yophika 8-ndi-8-inchi. Bweretsani madzi kwa chithupsa, ndi kuwonjezera pa mpunga ndi mafuta ndi mchere. Phimbani mwamphamvu ndi zojambulazo za aluminium ndikuphika kwa ola limodzi.

3. Chotsani mu uvuni ndikuyambitsa parsley. Lolani kuziziritsa ndikusunga m'makontena otsekedwa mufiriji kwa sabata limodzi.

Chakudya Chamadzulo cha 7

Lamlungu

Chakudya cham'mawa: Chotupitsa tirigu wathunthu ndi mazira opukutidwa ndi salsa

Chakudya chamasana:Zakudya za saladi zosakaniza ndi tuna 3 ounces, 1/4 chikho cha mpunga wofiira, ndi supuni 2 za vinaigrette

Chakudya chamadzulo:Nkhuku yowotcha yachiroma yokhala ndi masamba owotcha komanso mpunga wofiirira (Reserve 6 ntchafu, 3 makapu mpunga wabulauni, ndi makapu 3 1/2 masamba okazinga kumapeto kwa sabata.)

Lolemba

Chakudya cham'mawa: Oatmeal ndi zoumba ndi amondi batala

Chakudya chamasana:Masamba a saladi osakaniza ndi 1/2 chikho chotsukidwa ndi kukhetsedwa nandolo ndi supuni 1 ya vinaigrette yopangira zonse, zoyika mu pita yowotcha ya tirigu.

Chakudya chamadzulo:Wowotcha masamba a frittata: Dulani 1/2 chikho chotsalira masamba okazinga ndikugwedeza mazira awiri omenyedwa. Thirani mu poto yaing'ono yopanda ndodo ndikuphika pa madigiri 350 mpaka mutakhala, pafupi mphindi 12.

Lachiwiri

Chakudya cham'mawa: Tositi yonse ya tirigu ndi 1/8 peyala ndi ma ola awiri osuta nsomba

Chakudya chamasana:Saladi masamba osakaniza ndi 1/2 chikho chodulidwa nkhuku yotsala, supuni 1 ya grated Parmesan tchizi, ndi supuni 1 ya vinaigrette

Chakudya chamadzulo:Wowotcha masamba a Quesadilla: Dulani 1/2 chikho chotsalira masamba okazinga, ndi kuponyera ndi cheddar 1 ounce wothira mafuta ochepa. Ikani pakati pa mikate iwiri ndikuphika mu skillet pa sing'anga kutentha mpaka bulauni mbali zonse. Tumikirani ndi 1/8 masocado osenda ndi salsa.

Lachitatu

Chakudya cham'mawa: Morrrito wam'mawa: Mazira ophwanyidwa ndi salsa ndi 1/8 avocado wokutidwa ndi tortilla ya tirigu

Chakudya chamasana:Hummus ndi pita: Puree 1/2 chikho chotsukidwa ndi kutsanulira nandolo ndi supuni 1 ya maolivi, adyo 1 yaying'ono ya clove, ndi madzi a mandimu 1/2.

Chakudya chamadzulo: Msuzi wa nkhuku waku Italiya: Onetsetsani 1 adyo wophika, 1/2 chikho chothira nkhuku yotsala, 1/2 chikho chotsala masamba owotcha, ndi 1/4 chikho chotsala mpunga wofiirira mu makapu awiri otsika-sodium msuzi. Kutenthetsa pa sing'anga-kutsika kutentha mpaka nthunzi, pafupi mphindi 5.

Lachinayi

Chakudya cham'mawa: Oatmeal ndi zoumba ndi amondi batala

Chakudya chamasana:Saladi wobiriwira wothira ndi 1/4 chikho chotsukidwa ndi kukhetsedwa nandolo ndi supuni imodzi ya vinaigrette yopangira zonse yoyika mu pita yotentha yatirigu.

Chakudya chamadzulo:Nkhuku ndi tomato ndi maolivi: Mu poto yophika, phatikizani supuni 1 ya maolivi, maolivi wakuda odulidwa 4, ndi 1 anchovy fillet. Onjezerani 1/4 chikho cha msuzi wa phwetekere ndi ntchafu imodzi yotsala ya nkhuku, ndi kuphika mpaka kutentha. Pamwamba ndi parsley wodulidwa.

Lachisanu

Chakudya cham'mawa: Chotupitsa tirigu wathunthu ndi mazira opukutidwa ndi salsa

Chakudya chamasana:Thirani 1/4 chikho chotsukidwa ndi kukhetsedwa nkhuku, 1/8 diced avocado, ndi supuni 1 ya vinaigrette, ndikutumikira pa masamba a saladi.

Chakudya chamadzulo:Mpunga wa Brown ndi casserole wokazinga wa masamba: Sakanizani 1 chikho chotsala masamba okazinga, 1 chikho chotsala mpunga wofiirira, dzira 1, ndi 1/4 chikho parsley mu skillet otetezeka uvuni. Pamwamba ndi supuni 2 zonenepa mafuta cheddar. Kuphika pa madigiri 350 mpaka mutenthe ndipo tchizi usungunuke, pafupifupi mphindi 8 mpaka 10. Sungani theka la nkhomaliro mawa, ndipo idyani theka ndi masamba a saladi oponyedwa ndi supuni imodzi ya vinaigrette.

Loweruka

Chakudya cham'mawa: Tositi yonse ya tirigu ndi 1/8 peyala ndi ma ola awiri osuta nsomba

Chakudya chamasana:Mpunga wotsalira wabulauni ndi casserole yowotcha masamba

Chakudya chamadzulo:Pita ya pita: Yathira pita imodzi, ndikuyala msuzi wa phwetekere wochepa thupi pa theka lililonse. Pamwamba ndi masamba okazinga otsala, azitona odulidwa, ndi supuni 2 za tchizi ta Parmesan. Dulani mpaka pizza ikutentha ndipo tchizi wafufuzidwa, pafupifupi mphindi ziwiri.

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