Sivavanya ngokuzimeleyo zonke iimveliso kunye neenkonzo ezicetyiswayo. Ukuba ucofa amakhonkco esiwabonelelayo, sinokufumana imbuyekezo. Funda nzulu .
Ifoto: Jason Donnelly
Ukukhululeka ekhitshini kuncinci malunga neeresiphi ozisebenzisayo kwaye ngakumbi malunga neendlela ozaziyo. Gcoba ezi ndlela zisibhozo zokupheka ezisisiseko kwaye uya kukwazi ukufumana isidlo etafileni nokuba yintoni onayo efrijini yakho.
Izixhobo eziyimfuneko
Gcina ezi zixhobo zisesandleni ukukunceda unyuse ubushushu.
1. I-collapsible stainless-steel okanye i-silicone steamer basket, yemifuno yokuphunga. Ungasebenzisa kwakhona imbiza ene-steamer-basket insert.
I-Stainless Steel Vegetable Steamer Folding Steamer Baskets/Fakela iiPani kunye neziPheki zoxinzelelo
Thenga ngoku
2. Imbiza enkulu, enzima, ekhuselekileyo ye-oven enemiqheba emibini kunye nesivalo esiqinileyo, maxa wambi esibizwa ngokuba yi-oven yaseDutch, yokuqhola.
Lodge 6 Quart Enameled Cast Iron Dutch Oven. I-Oven yesiDatshi eBlue Enamel (eBlue)
Thenga ngoku
3. I-cast-iron skillet, eyenza ubushushu obukhethekileyo, ukutshisa kunye nokutshisa i-skillet.
Lodge Blacklock Ixesha Eliphindwe Kathathu Cast-Iron Skillet
Thenga ngoku
4. Ithemometha efundwa ngoko nangoko, yokukhangela ukuba inyama kunye nenkukhu bazinikele kangakanani na.
OXO 11168300 Good Grips's Precision Chef's Precision Digital Digital Read thermometer,Mnyama
Thenga ngoku
5. Iphepha elikhulu lokubhaka elinerim, lokutshisa.
I-USA Pan Bakeware Eyongezelelekileyo yePani yeShiti, iWarp Resistant Nonsstick Baking Pan, Yenziwe e-USA ukusuka kwi-Aluminized Steel
Thenga ngoku
Sautéing
Le ndlela ipheka ukutya ngokukhawuleza kwixabiso elincinci lamanqatha kwi-skillet phezu kobushushu obuphezulu ngelixa ivuselela okanye iphosa rhoqo. Igama elithi sauté livela kwisenzi sesiFrentshi sauter, esithetha 'ukutsiba.' Olu buchule lungcono kwithenda, amaqhekeza amancinci okutya, njengesifuba senkukhu esisikiweyo, i-steak esikiweyo, i-shrimp, kunye nama-mushroom.
Yizame
Sauté amakhowa: Ukushisa 1 Tbsp. ioli yemifuno phezu kobushushu obuphakathi kwi-skillet enkulu. Xa ithontsi lamanzi lirhabula xa libetha ioyile, yongeza i-1 lb. (Musa ukuxinanisa ipani okanye amakhowa aya kutyumza, kunokuba atyumke.) Pheka, uphose okanye uvuthulule amakhowa, ade aqalise ukumdaka, malunga nemizuzu esi-8. Yongeza i-clove yegalikhi egayiweyo e-1 kwaye upheke, uphose okanye uvuselele, de kube amakhowa athambile kwaye abe mdaka, imizuzu emi-1 ukuya kwemi-2 ngaphezulu. Ixesha ngetyuwa kunye nepepper kwaye uyihlobise nge-parsley entsha eqoshiwe.
Ukugcada
Ukugcada kupheka ukutya ngokukungqonge ngomoya oshushu nowomileyo. Oku kwenziwa kwipani engagqunywanga kwi-oven. Imifuno ihamba kakuhle ngale ndlela kuba ukuqhotsa kukhupha iswekile yendalo kwaye kuvelisa imiphetho ekrwada. I-Sheet-pan dinners, eyosa iprotheyini ecaleni kwemifuno kwiphepha lokubhaka, sebenzisa i-roasting ukwenza ukutya okulula, okunempilo kwipani enye. Eyona nto ilungileyo: Phantse nantoni na! Inyama, inkukhu, intlanzi, kunye nemifuno, okanye indibaniselwano
Yizame
Roast imifuno yeengcambu : Tshisa i-oven ukuya kwi-425°F. I-Diced diced (3/4-intshi) imifuno yeengcambu, ezifana ne-karoti kunye ne-parsnips, kunye neoli yeoli ye-olive de idityaniswe kancinci, kwaye isasazeke kwinqanaba elilodwa kwiphepha elikhulu lokubhaka. (Musa ukuxinanisa ipani okanye imifuno iya kuba ngumphunga endaweni yokuqhotsa.) Yosa, uvuselela izihlandlo eziliqela, de imifuno ibe mdaka kancinane kwaye ithambe xa ihlatywa ngemela, imizuzu engama-30 ukuya kwengama-40.
Ukubilisa kunye ne-Blanching
Zombini ezi ndlela zipheka ukutya okuntywiliselwe kulwelo oludumba ngamandla (kwinqanaba lolwandle, amanzi abila kwi-212°F). I-Blanching ibandakanya ukuntywila ukutya ngokufutshane emanzini abilayo, emva koko ukupholisa ngokukhawuleza emanzini omkhenkce. I-blanching isoloko isetyenziselwa ukulungisa ukutya okuza kunkonkxwa okanye kukukhenkce. Ngaphandle kwamafutha ongezelelweyo, ukutya okubilisiweyo kunokuba yinto engabonakaliyo, kodwa unokuyibeka ngeoli yeoli kunye nejusi yelamuni okanye iviniga emva kokupheka. Umgaqo wobhontsi kukongeza imifuno eluhlaza emanzini abilayo ngokukhawuleza, kodwa uqalise imifuno enesitatshi njengeitapile emanzini abandayo uze uwabilise amanzi. Eyona nto ingcono: I-Blanching ilungile ukukhulula i-peach, i-tomato, kunye nezikhumba ze-almond, kunye nokupheka imifuno efana neembotyi eziluhlaza eziza kuphinda zifudunyezwe kamva, zisetyenziswe kwiisaladi, okanye zikhenkcezwe. Ukubilisa kungcono kwimifuno (efana neembotyi eziluhlaza, i-broccoli, kunye namazambane) kunye ne-pasta.
Yizame
Iimbotyi eziluhlaza eziBlanch: Yizisa imbiza enkulu yamanzi ukuba ibile. Okwangoku, lungiselela i-ice bath: gcwalisa isitya esikhulu ngamacube e-ice kunye namanzi kwaye usibeke kufuphi nesitofu. Yongeza iimbotyi eziluhlaza ezisikiweyo emanzini abilayo. Ubilise iimbotyi de zibe zithambile, imizuzu emi-3 ukuya kwemi-4; ukutshintshela kwibhafu yomkhenkce, usebenzisa iintambo okanye icephe elifakwe. Phinda ufudumeze iimbotyi ngokuzigalela kwioli encinci yomnquma.
Ukuphunga
Ukuphunga kupheka ukutya ngokukujikeleza ngomphunga. Yindlela yokupheka imifuno kuba igcina izondlo ezinyibilikayo emanzini ngcono kunokubilisa. Eyona nto ingcono: Imifuno yokupheka ngokukhawuleza efana ne-broccoli kunye ne-cauliflower; amaqhekeza amancinci entlanzi
Yizame
I-Broccoli yomphunga okanye i-cauliflower: Seta ibhaskithi yomphunga ngaphezu kwe-intshi enye yamanzi kwipani enkulu (amanzi akufuneki achukumise ingobozi). Yizisa kwithumba. Yongeza i-broccoli okanye i-cauliflower florets kwi-basket. Gubungela kunye ne-steam de imifuno ithambile, i-4 ukuya kwi-6 imizuzu. Ukusebenzisa iglavu okanye i-oven mitt, phakamisa ngokucophelela ibhasikidi ye-steamer kwaye uthumele imifuno kwisitya sokukhonza. Gcoba ngeoli yeoli kunye nexesha ngetyuwa, ipepile kunye nejusi yelamuni, ukuba uyafuna.
I-caffeine kwi-espresso idutshulwa
Ukuntywila kunye nokuzingelwa ngokungekho mthethweni
Ukuzingela ngaphandle kwemvume kunye nokubilisa ziindlela eziyeleleneyo zokuntywilisela ukutya kulwelo kwiqondo lobushushu elisezantsi kunokubilisa. Ngelixa ubilayo, ulwelo luqhuma ngobunono kwaye lugcina ubushushu obuyi-185-200°F. Ngexesha lokuzingela ngaphandle kwemvume, ulwelo lusenokumenyezela, kodwa lungabi namaqamza ngokwenene kwaye ubushushu akufunekanga budlule kwi-185°F. Enye inzuzo yokuzingela ngokungekho mthethweni kukuba ulwelo luba ngumhluzi onencasa onokuthi ujikwe ube yisuphu okanye isosi. Eyona nto ilungileyo: Ukwenza iithenda zenyama enzima; ukupheka ukutya oku-ethe-ethe njengenkukhu, amaqanda, nentlanzi; ukudibanisa incasa kwiisuphu, isityu, kunye neesosi
Yizame
Gcoba amabele enkukhu angenamathambo, angenalusu: Beka inkukhu kwi-skillet enzulu okanye kwisitya sesobho kwaye uvale ngamanzi. Yiza ubile ubushushu obuphakathi. Skim naliphi na igwebu. Nciphisa ubushushu ukugcina ukubila okuthambileyo. Vula inkukhu kwaye uvale i-pan. Pheka de ithermometer ifundeke ngoko nangoko ifakwe kwindawo engqindilili irejista 165 F, 10 ukuya 15 imizuzu. Susa inkukhu kwi-poaching liquid nge-tongs.
Ukutshisa
Le ndlela imdaka ukutya ngokukhawuleza ngokushisa okuphezulu kwi-skillet, kwi-grill, okanye phantsi kwe-broiler. Injongo kukufumana umphezulu omdaka kakuhle, odala iincasa ezongezelelweyo. Oku kungenxa yokusabela kwe-Maillard, ukusabela kweekhemikhali ezintsonkothileyo ezenzeka ngexesha le-browning kwaye zikhokelela kumakhulu eekhompawundi zencasa ezahlukeneyo. Eyona nto ilungileyo: Iinyama zenyama ezinokutyiwa ngokunqabileyo; amaqhekeza amancinci enyama kunye neenkukhu, i-scallops, amaqhekeza amakhulu enyama ngaphambi kokuba i-braising
Yizame
Khangela i-scallops: I-Pat 1 lb. 'eyomileyo' i-scallops yolwandle yomile kakuhle (ukufuma okugqithisileyo kuya kubathintela ukuba bangabi mdaka) kunye nexesha ngetyuwa kunye nepepile. Ukushisa 1 Tbsp. i-oyile yemifuno kwi-skillet enzima, efana ne-iron-iron (ungasebenzisi i-nonstick) phezu kobushushu obuphakathi-phezulu kude kube nethontsi lamanzi xa ithontsiziwe. Yongeza i-scallops kwaye upheke, ungaphazamiseki, ude ube bomvu ngaphantsi, imizuzu emi-2 ukuya kwe-3. Flip kwaye upheke, ungaphazanyiswa, de kube mdaka wegolide, imizuzu emi-2 ukuya kwemi-3 ngaphezulu. Musa ukuxinanisa ipani, njengoko oko kunokubangela ukuba ukutya kuqhume kunokuba kutshise.
Ukuqhotyiswa kweSkillet
I-Skillet roasting yindibaniselwano yokutshisa kunye nokuqhotsa; emva kokutshisa ukutya kwi-skillet, udlulisela i-skillet kwi-oven ukugqiba ukupheka. Ufumana ezona zinto zibalaseleyo zehlabathi: ukutshisa kuphucula ukugquma kwaye kwandisa incasa, ngelixa ubushushu obufanayo be-oveni kupheka ukutya kwaye kuqinisekisa isiphumo sethenda. Ukuba awunayo i-ovenproof skillet, unokumdaka ukutya kwi-skillet uze uyithumele kwiphepha lokubhaka ukugqiba ukupheka kwi-oven. Okona kulungileyo: Amabele enkukhu, inyama yentlanzi eshinyeneyo, kunye nenyama yehagu
Yizame: Inkukhu yeSkillet-eyosiwe kunye neBrokholi kunye neSauce ye-Mustard-Rosemary Pan
Iyasebenza: 25 min. Iyonke: 40 min.
Isixhobo: I-10-intshi ye-ovenproof skillet
I-punch enye-ezimbini yokutshisa kunye nokuqhotyiswa kubangela inkukhu emdaka, efumileyo, kunye nethambileyo.
2 ½ iikomityi ze-broccoli florets (1¼-intshi yamaqhekeza) kunye nesiqu esicoliweyo esisikiweyo (intloko enkulu e-1)
I-anyanisi e-1 encinci ebomvu, edayiweyo (1 ikomityi)
1 Tbsp. i-oyile ye-olivu
¼ tsp. ipepile yomhlaba, yahlulwe
1/8 tsp. ityuwa
2 tsp. ukhozo lwemostade
1 tsp. Dijon lwemostade
2 tsp. i-rosemary entsha eqoshiwe okanye i-thyme, okanye i-½ tsp. yomisiwe
1 tsp. isiraphu yemaple okanye ubusi (ukhetho)
8 oz. ibele lenkukhu elingenamathambo, elingenalusu
2 tsp. i-oyile yecanola
2 Tbsp. iviniga yebhalsamu
2 Tbsp. amanzi
1 tsp. ibhotolo engenatyiwa
Ngaba iidontos sandwich zilungile
1. Preheat oven ukuya kuma-350°F. Hlanganisa i-broccoli, i-anyanisi, ioli yeoli, i-1/8 tsp. ipepile, kunye netyuwa kwisitya esiphakathi; phosa ukunxiba. Xuba i-mustard, i-dijon mustard, i-rosemary (okanye i-thyme) kunye ne-maple isiraphu (okanye ubusi), ukuba usebenzisa, kwisitya esincinci.
2. Pat inkukhu yomile kunye nexesha kunye ne-1/8 tsp eseleyo. ipelepele. Fudumeza ioli ye-canola kwi-intshi ye-intshi eyi-10 okanye enye i-ovenproof skillet phezu kobushushu obuphakathi. Yongeza inkukhu kwaye upheke de i-underside ibe mnandi, i-3 ukuya kwimizuzu emi-5. Susa ipani emlilweni. Vula inkukhu kwaye uhlambe umxube wemostade ngaphezulu. Usasaze umxube we-broccoli malunga nenkukhu. Dlulisa i-pan kwi-oven (jonga iNgcebiso).
3. Rosa inkukhu kunye nemifuno, uvuselele imifuno kube kanye, de kube i-thermometer efundwa ngoko nangoko ifakwe kwindawo engqingqwa yenkukhu irejista 165 ° F kwaye i-broccoli ithambile kwaye ibomvu kwiindawo, malunga nemizuzu eyi-15. Ukuba inkukhu okanye imifuno yenziwa ngaphambi kwenye, yisuse. Dlulisa inkukhu kwibhodi yokusika ecocekileyo kwaye uvumele ukuphumla imizuzu embalwa. Dlulisa umxube we-broccoli kwisitya esincinci; Gcina ushushu.
4. Okwangoku, faka i-skillet phezu kobushushu obuphakathi kwaye ungeze iviniga kunye namanzi. Yizisa kwindawo yokubilisa, uvuselele kwaye ukhuhle naziphi na iintwana ezimdaka ukusuka ezantsi kwepani. Yima imizuzwana engama-30. Susa ekushiseni. Yongeza ibhotela kunye ne-whisk de unyibilike.
5. Ukuphakela: Sika inyama yenkukhu ibeyi-½ intshi ubukhulu kwaye uyahlule phakathi kweepleyiti ezi-2, kunye nemifuno. Gcoba i-pan sauce phezu kwenkukhu kunye nemifuno.
Inceda 2:3 oz. inkukhu + ¾ imifuno yekomityi + 1 Tbsp. pan sauce nganye
CAL 338, CARB 16g (fiber 4g, iswekile 8g), FAT 17g (sat. fat 3g), PROTEIN 28g, CHOL 88mg, SODIUM 370mg, POTASSIUM 726mg.
Ingcebiso: Ukuba awunayo i-ovenproof skillet, tshintshela inkukhu kunye nemifuno kwi-baking sheet phambi kokugcoba.
Jonga iresiphi ye-Skillet-Roasted Chicken & Broccoli kunye ne-Mustard-Rosemary Pan Sauce (iyeza kungekudala).
Ukubhuqa
Oku kuqala ngokutshisa isithako esiphambili, kulandelwa kukubila kwezithako ezinevumba elimnandi kwaye ekugqibeleni kubinge yonke into kunye kulwelo--cinga izitya ezifana nesityu kunye nembiza eqhotsiweyo. I-Braising tenderizes tougher (aka-budget-friendly) ukusikwa kwenyama, kwaye ulwelo lokupheka luba yi-sauce enencasa. Uninzi lweebraises lufuna ixesha elide lokupheka. Okona kulungileyo: Yinyama yenkomo, igxalaba lehagu, itakane, amathanga enkukhu.
Yizame: Amathanga enkukhu eBraised kunye neFennel, iOrenji kunye nemiNquma
Iyasebenza: 25 min. Iyonke: 1 iyure. 5 imiz.
Ukwenza ngaphambili: Faka efrijini ukuya kuthi ga kwiintsuku ezi-2. Phinda ufudumeze kwi-stovetop okanye kwi-microwave.
Obu buchule butshisa amathanga enkukhu phambi kokuqhotsa. NONE
4 tsp. imbewu yefennel
Amathanga enkukhu ama-4 amakhulu, angenalusu (1¾-2 lbs. iyonke), asikiwe
¼ tsp. ityuwa
¼ tsp. ipepile yomhlaba
1 Tbsp. i-oyile ye-olivu
I-anyanisi e-1 ephakathi, inqunyulwe (1 ikomityi)
4 i-clove yegalikhi, igayiwe
1/8 tsp. ipepile ebomvu etyumkileyo
2 tsp. intshizi yeorenji
½ ikomityi yejusi ye-orenji
1 15-oz. ayina-ityuwa-diced iitumato
1 bay igqabi
2 Tbsp. zinqunqwe ngokurhabaxa imingxuma Kalamata iminquma
1. Beka imbewu yefennel kwibhodi yokusika kwaye uqhekeze ngezantsi kwepani encinci. Bekela ecaleni.
2. Ixesha lenkukhu ngetyuwa kunye nepepper. Fudumeza i-oyile kwi-skillet enkulu ngaphezulu kwe-medium-
ukushisa okuphezulu. Yongeza inkukhu kwaye upheke, ujike njengoko kufuneka, ude ube mdaka kuyo yonke indawo, imizuzu emi-5 ukuya kwe-7 iyonke. Ukutshintshela kwipleyiti.
3. Yongeza itswele epanini kwaye upheke, uvuselela rhoqo, de ithambe kwaye iqale ukumdaka, imizuzu emi-3 ukuya kwemi-5. Yongeza igalikhi, i-pepper ebomvu echotshoziweyo, kunye nembewu yefennel echotshoziweyo; ukupheka, ukuvuselela, kude kube nevumba elimnandi, imizuzwana engama-30 ukuya kwengama-60. Yongeza ijusi ye-orenji kwaye uzise ukubila. Pheka i-1 iminithi. Yongeza utamatisi kunye neqabunga le-bay; buyela ekubileni. Ukupheka ngomzuzu we-1, uhlambulule utamatisi nge-masher yezambane.
4. Buyisela inkukhu kunye naziphi na iijusi eziqokelelweyo epanini. Lungisa ubushushu ukugcina ukubila. Inxalenye yokugubungela ipani; pheka ide ithambile inkukhu kunye nethemometha yokufunda ngoko nangoko ifakwe kweyona ndawo ingqindilili yethanga ngaphandle kokuchukumisa iirejista zamathambo ubuncinane kwi-175 ° F, imizuzu engama-40 ukuya kuma-45. Lahla igqabi le bay. Gxotha iminquma kunye ne-orange zest.
Ukhonza 4: 1 ithanga inkukhu + malunga 1/3 ikomityi sauce nganye
CAL 311, CARB 14g (fiber 3g, iswekile 7g), FAT 15g (sat. fat 3g), PROTEIN 30g, CHOL 151mg, SODIUM 425mg, POTASSIUM 710mg.
Jonga iresiphi yamathanga enkukhu eBraised kunye neFennel, iOrange kunye nemiNquma (iyeza kungekudala).
Yenziwa nini?
Nokuba ulandela iresiphi okanye upheka isitayile sasimahla, kusoloko kubalulekile ukujonga ukuba ukutya kuphekwe ngokufanelekileyo.
Ithemometha efundwa ngoko nangoko yeyona ndlela ithembekileyo yokuxela ukuba inyama kunye neenkukhu zenziwe. Gcoba iprobe kwindawo engqindilili yenyama, ngaphandle kokuchukumisa nawaphi na amathambo. Tsala inyama ebushushwini xa ifikelele kwiqondo lobushushu elikhuselekileyo (ngezantsi). Vumela inyama yenkomo kunye nengulube ukuba iphumle ubuncinane imizuzu emi-3 ngaphambi kokukhonza; iqondo lobushushu liya kuqhubeka nokunyuka. (Qaphela ukuba izitya eziphothiweyo zihlala zibandakanya ukupheka inyama enzima ngaphaya kwamaqondo obushushu, ukuqinisekisa ububele.)
- Inyama yenkomo, yehagu, kunye nenyama yegusha kunye neeroski: 145°F
- Inyama yenkomo nenyama yehagu: 160°F
- Iinkukhu: 165°F
- Intlanzi kunye noonokrwece: 145°F
Kwimifuno, ukutya okuziinkozo, kunye neembotyi, esona salathisi sokupha kukuthamba. Ngcamla iinkozo ezininzi okanye iimbotyi ukuqinisekisa ukuba zithambile. Jonga imifuno ngokugqobhoza ngencam yemela okanye ifolokhwe. Imifuno enesitatshi njengeitapile kunye ne-squash yasebusika kufuneka ithambile ngokupheleleyo, kodwa ingabi yi-mushy. Unokukhetha imifuno efana ne-broccoli kunye neembotyi eziluhlaza eziphekwe kude kube yithenda-crisp.
Ezi ngcebiso kunye nezixhobo ziya kukunceda unyuse umdlalo wakho wokupheka. Ukuqonda ezi ndlela kuya kwenza ukuba imifuno yakho ibe mnandi kwaye iya kukuvumela ukuba wenze isidlo ngayo nantoni na onayo. Ukufumana iingcebiso ezininzi zokupheka zabaqalayo, jonga indlela yethu yokupheka okunempilo.
Eli bali lavela okokuqala kwiDiabetic Living Spring ka-2020.
