Yule mbali

Zamkati

• Onaninso za

Tili ndi phwando la tchuthi, "atero mzanu wapamtima.

"Zabwino," mukutero. "Ndibweretse chiyani?"

"Iwe wekha," akutero.

“Ayi, kwenikweni,” mukuumirirabe.

"Chabwino, nanga bwanji side dish kapena dessert?" amavomereza.

"Palibe vuto," mukutero. Palibe vuto? A side dish? Chakudya chamchere? Chiti? Zitenga nthawi yayitali bwanji? Mumachita mantha, mukuganiza kuti: Ndili ndi zinthu zambiri zoti ndichite nthawi ino ya chaka ndikuphika (kapena kuphika zambiri) si chimodzi mwa izo!

Mutha kukhala odekha. Tathana ndi vuto lanu latchuthi: Pano tikukupatsirani zakudya ziwiri zosavuta kuphika, kuphatikiza zokometsera ziwiri zabwino kwambiri (komanso zachangu komanso zosavuta) zomwe zili zoyenera kuphwando lililonse lomwe mungapite -- kapena kupatsa. Mbali zonse zokoma izi ndi mchere zimaphika pamwamba pa chitofu. Izi zikutanthauza kuti mutha kupanga iliyonse ya iwo pomwe turkey wanu kapena brisket amawoneka bulauni mu uvuni. Ndipo, popeza onse ali ndi mafuta ochepa komanso mafuta, kubweretsa (kapena kutumizira) imodzi mwazakudya izi kumatsimikizira kuti ndalama zina patebulo lanu la tchuthi zidzakhala zathanzi. Mofulumira, chokoma, mafuta ochepa, chikondwerero ndi kutonthoza - zosakaniza zonse zomwe mungafune pa maphunziro abwino a tchuthi, kapena nyengo.

Funsani ophika

Kodi ndingabweretse chiyani kuphwando la tchuthi mu uzitsine weniweni - china chomwe chimatenga mphindi zosachepera zisanu?

Muyenera kugwira ntchito mochedwa kapena anzanu akudutsa mosayembekezereka kapena ana amadwala kapena galu wadya mbale yeniyeni yomwe mumayenera kubweretsa. Mulimonse momwe zingakhalire, ndi nthawi yaphwando ndipo mulibe mbale kapena mchere. Izi zikachitika, nazi njira zisanu:

3 Mbali zosasunthika

* Tumizani mapiritsi awiri a tomato wamatcheri mu skillet wosasunthika wokhala ndi tad (pafupifupi supuni 4) yamafuta a azitona ndi clove ya adyo wosungunuka. Ikani mchere ndi tsabola kuti mulawe ndi kukongoletsa ndi parsley wodulidwa (zouma, kuchokera mumtsuko ndi bwino). Kutumikira ofunda. Amatumikira 4. Pakutumikira: 49 calories, 31% mafuta (1.7 g; 0.2 g saturated), 56% carbs (9 g), 13% protein (2 g), 2 g fiber.

* Pangani phukusi la 10-ounce iliyonse yazomera zazithunzithunzi za broccoli ndi kolifulawa molingana ndi phukusi, ndikuponya ndi pesto yogula m'sitolo. Amatumikira 4. Potumikira (wokhala ndi supuni 2 pesto): makilogalamu 72, 50% mafuta (4 g; 0.7 g saturated), 38% carbs (7 g), 12% protein (4 g), 4 g fiber.

* Imani pamalo ogulitsa pang'ono ndikugula painti wa mbatata yosenda. Sakanizani madontho angapo a maolivi osakwatiwa, mchere wambiri, uzitsine wa nutmeg ndi tsabola watsopano wakuda musanatumikire. Shhhhh! Amatumikira 4. Pa kutumikira (ndi 1/2 supuni ya mafuta): 117 zopatsa mphamvu, 39% mafuta (5 g; 1.2 g odzaza), 54% carbs (18 g), 7% mapuloteni (2 g), 2 g fiber.

2 Zakudya zomaliza zomaliza

* Dulani mkate wa angelo wogulidwa m'sitolo m'magawo oonda. Pamwamba ndi supuni 2 aliyense nonfat vanila yoghurt ndi thawed mazira raspberries mu madzi. Amatumikira 12. Potumikira: 132 calories, 1% mafuta (0.1 g; .01 g saturated), 89% carbs (28 g), 10% protein (3 g), 1 g fiber.

* Ponyani makapu atatu mwatsopano kapena zam'chitini zamkati zamankhwala m'mbale ndi kuwaza kwa ramu yakuda. Phimbani ndikutumikirani ndi kokonati wotsekemera wokazinga. Amatumikira 6. Pakutumikira: 58 calories, 16% mafuta (1 g; 0.6 g saturated), 81% carbs (11 g), 3% protein (0.4 g), 1 g fiber.

Onaninso za