Ifryer yomoya egcadiweyo yemifuno eyincomayo isidlo sakho senyama ngokugqibeleleyo

I-zucchini egcadiweyo, i-mushroom, i-bell pepper, kunye no-anyanisi kwipleyiti Susan Olayinka/Mashed

Igama elithile ' Ifreyimu yomoya 'unokudala imibono ye impiko zenkukhu , iiFries zaseFransi, kunye nako nakuphi na ukutya, kulungile, okuthosiweyo. Ngelixa ngokuqinisekileyo ezo ziindlela ezimnandi zokusebenzisa i-air fryer yakho, kukho elinye ilizwe elimangalisayo elilindele ukuphononongwa: imifuno.






Ukugcoba imifuno ehovini kunokuba yindlela yokuzama kunye neyinyani, kodwa phakathi kwexesha lokupheka kunye nokutshisa i-oven, ingaba yinkqubo yokuchitha ixesha etshisa ikhaya lakho ngaphezu kokukhetha. Kulapho ifryer yomoya ingena khona Kule recipe evela kuSusan Olayinka we Ifriji eguqukayo Ukufumana ii-veggies ezigcadiweyo kuthatha imizuzu engaphantsi kwe-30, kwaye oko kubandakanya ixesha elichithwe ukusika. Kwaye le nkqubo isebenzisa isixa esincinci seoyile.



Le recipe ye-air fryer imifuno eyosiweyo iyakhawuleza kwaye ilula kakhulu. Imifuno emitsha, enemibala efana ne-zucchini, intsimbi yepepile, itswele ebomvu, kunye namakhowa afumana isinqumka ngokukhawuleza kwaye aphoswe ngeoyile yomnquma, ityuwa nepepile. Uhambo olukhawulezayo lokuya kwi-air fryer kunye ne-voila! Unepleyiti yesonka esimnandi oya kuthi ufikelele kuso rhoqo. U-Olayinka uphawula ukuba le recipe inikezela abantu abathathu ukuya kwabane, kuxhomekeke kwinto enikwa ngayo isitya.








Hlanganisa imifuno yakho

intsimbi yepepile, amakhowa, amatswele abomvu, kunye ne-zucchini kwibhodi yokusika ngeoyile, ityuwa, kunye nepepile Susan Olayinka/Mashed

Ewe, le iresiphi yomoya egcadiweyo yemifuno ilula, kodwa oko akuthethi ukuba kuya kufuneka ulungiselele. Imifuno yinkwenkwezi yomboniso apha, ke yiphathe kakuhle ngokuhlamba kunye nokomisa intsimbi yepepile, itswele ebomvu, zucchini kunye nama-mushroom. Ukomisa ii-veggies zakho kuqinisekisa ukuba bazakupheka kakuhle ngaphandle kokudinwa, kwaye ikwenze kube lula ukuba isinongo sinamathele ngaphandle kwamanzi angena enkathazweni.

Nje ukuba uqiniseke ukuba yonke imifuno yakho ibalisiwe, linganisa ezinye izithako kwaye uzibeke ecaleni. Uya kudinga amacephe amabini eoyile ye-oliva eyintombi, itispuni enye yetyuwa, kunye nesiqingatha setispuni sepepile emnyama. Elula kunye neklasikhi.



Ukuba ufuna ukusebenzisa iziqholo ezingaphezulu kwetyuwa kunye nepepile, zive ukhululekile! Umphuhlisi we-Recipe uSusan Olayinka unezinye iingcebiso: Ukuthatha i-Indian-inspired, ucebisa i-turmeric kunye ne-curry powder, kunye neprofayili ye-flavour yaseMexico, hamba nomxube we-cumin, i-pepper ebomvu, i-anyanisi powder, i-garlic powder kunye ne-paprika. 'Nokusebenzisa isijingi sejerk kuya kuba kuhle,' utshilo u-Olayinka.

Chop indlela yakho mise en indawo

I-bell ebomvu ekhethiweyo ngokukhawuleza ecaleni kwebomvu ebomvu Susan Olayinka/Mashed

Emva kokuba uqokelele yonke into oyifunayo kule recipe, inyathelo elibandakanyekayo liqala: ukusika imifuno nganye kwisiqwenga sokuluma. Ngokungafaniyo ne-sauteeing, apho unokufumana khona ngokunqunqa imifuno njengoko uyongeza epanini, ukucoca umoya kufuna yonke into ukuba yongezwe kube kanye. Zive ukhululekile ukuxubha kwizakhono zakho ezisisiseko, kodwa awudingi nto intle apha: Sika ama-mushroom amaqhosha esiqingatha, qhekeza i-zucchini kwiingqekembe, ngekota i-anyanisi ebomvu, kwaye usike intsimbi.



I-flavour eyimfihlakalo yomoya emhlophe

Ngoku unawo onke amacandelo eresiphi elungisiweyo- inkqubo ebizwa ngokuba yimise en indawo ekhuthazwa kakhulu ngabapheki- kwaye icandelo elinzima liphelile.

Fumana ioyile, unongwe kwaye ulungele

imifuno kwisitya kunye neoyile, ityuwa, kunye nepepile Susan Olayinka/Mashed

Emva kokuba usike yonke into, beka yonke imifuno kwisitya esikhulu. Emva koko, yongeza ioyile ye-olive eyintombi, ityuwa, ipepile, kunye nazo naziphi na ezinye izinongo onokuthi uzisebenzise. Eli nyathelo kufuneka likhawuleze kwaye libe lula, kuba sele ulinganise yonke into ngaphandle. Emva koko, usebenzisa icephe lomthi okanye i-spatula yerabha, nika yonke into umxube olungileyo. Ufuna ukuqiniseka ukuba isiqwenga ngasinye semifuno sigalelwe ioyile kunye nesinongo; Nokuba incinci ipepile okanye amakhowa akufuneki ayityeshelwe.

Ukuqala ngumoya

umoya ogcadiweyo wemifuno Susan Olayinka/Mashed

Ngoku ukuba ii-veggies zakho sele zilungisiwe kwaye zilungile, lixesha lokuba ufeze umoya. Kuqala, layisha ibhaskiti yakho yefriji yomoya ngesiqwengana Iphepha lesikhumba . Eli nyathelo libaluleke kakhulu njengoko uninzi lwezinto zihlala zizinamathela kwitreyi ngelishwa, utshilo umphuhlisi weeresiphi uSusan Olayinka.

Ngelixa kungekho mfuneko yokuba ucwangcise imifuno ngendlela ethile, kukho umthetho omnye oza kuwulandela: qiniseka ukuba ibhasikithi ayixinene kakhulu. Xa ipani yalo naluphi na uhlobo ipakishwe kakhulu, ubeka emngciphekweni ukutya okuphekiweyo endaweni yokosa. Ukuba kunokwenzeka ukuba uyayiphinda leresiphi yomoya kwifry veggies yesihlwele- okanye ukuba unayo ifriji encinci yomoya-sebenza kwiibhetshi ukuze yonke into ipheke ngendlela ekujongwe ngayo.

Uya kucoca umoya kwi-350 degrees Fahrenheit imizuzu eli-15. Phantse kwisiqingatha senkqubo yokupheka, nika i-veggies ukuphosa ukuze onke amacala aphekwe ngokulinganayo.

Ukuhambisa izimvo kunye nokufaka endaweni

I-zucchini egcadiweyo, i-mushroom, ipepile, kunye netswele kwitreyi yomthi Susan Olayinka/Mashed

Nje ukuba ifriji yomoya igqibe ukusebenza ngomlingo wayo, ukulungele ukukhonza! Beka i-medley yakho yemifuno egcadiweyo epleyitini kwaye ungene kuyo. Umphuhlisi we-Recipe uSusan Olayinka ucebisa ukukhonza le veggies egcadiweyo yenyama kunye nenyama eyojiweyo njenge-steak okanye i-BBQ yenkukhu. 'Ukuba utya imifuno okanye i-vegan, ubhontshisi ococekileyo okanye i-bery curry iya kuba ntle nayo,' u-Olayinka wongeza.

Ngoku, unokuziva ulinga ukuphosa naluphi na uhlobo lwemifuno kunye kwifriji yakho yomoya. Hayi ngokukhawuleza - iresiphi ka-Olayinka yenzelwe ukujikeleza imifuno enamaxesha afanayo okupheka, ke yonke into iyakwazi ukudibanisa ngelixa isosa ukugqibelela. Ufuna ukwenza utshintsho? Olunye uhlobo olunokubakho kukuba yi-broccoli, icauliflower, isitshalo seqanda, i-okra, [okanye] ii-ertyisi ze-ertyisi, utshilo u-Olayinka. Ukuba awunayo i-anyanisi ebomvu, zive ukhululekile ukusebenzisa uhlobo olwahlukileyo, kodwa u-Olayinka uphawula ubumnandi obufumaneka kwi-anyanisi ebomvu kwenza isitya 'sibe nencasa ngakumbi.' Umoya wovuyo onwabileyo!

Ifryer yomoya egcadiweyo yemifuno eyincomayo isidlo sakho senyama ngokugqibeleleyo5 ukusuka kuma-31 amanqaku Gcwalisa i-202 Printa Bamba ezinye zucchini, itswele, amakhowa, ipepile yentsimbi kunye nokunye okunencasa yomoya ogcadiweyo kwimifuno eyosiweyo. Kukho ioyile encinci kodwa yonke incasa oyithandayo kwisitya. Ixesha lokulungiselela imizuzu eli-10 yokuPheka Ixesha eli-15 le-servings ii-servings ezi-4 Ixesha lilonke: imizuzu engama-25 Izithako
  • 2 intsimbi yepepile
  • 1 itswele ebomvu
  • Uc zucchini
  • 1 inkomishi iqhosha amakhowa
  • Iipunipoli ezi-2 ezongezelelweyo zeoyile ye-olive
  • 1 itispuni yetyuwa
  • Itispuni emnyama
Imikhombandlela
  1. Hlamba, womise kwaye usike i-pepper yentsimbi, i-anyanisi ebomvu, i-zucchini, kunye neqhosha lama-mushroom kwiziqwenga ezilumkileyo.
  2. Yongeza imifuno kwisitya esikhulu sokuxuba kunye neoyile ye-olive eyintombi, ityuwa kunye nepepile emnyama. Hlanganisa kunye uze udibaniswe kakuhle.
  3. Fumana itray yetreyini yomoya kunye nephepha lesikhumba.
  4. Beka imifuno ngaphakathi kwetreyi kwaye upheke ama-350 degrees F imizuzu eli-15, ujike phakathi.
  5. Emva kokuba umjikelo ugqityiwe, vula ngononophelo isiciko, susa imifuno kunye nendawo kwisitya sokuphaka.
Isondlo
Iikhalori ngokuKhonza 100
Amafutha ewonke 7.1 g
Amafutha agcweleyo 1.0 g
Ukutshintsha kwamafutha 0.0 g
Icholesterol 0.0 mg
Iicarbohydrate zizonke 8.1 g
Ifayibha yokutya 2.3 g
Iyonke iswekile 4.8 g
Isodium 325.2 mg
Iiprotheni 1.8 g
Ulwazi olubonisiweyo luqikelelo luka-Edamam olusekwe kwizithako ezikhoyo kunye nokulungiselela. Akufanele ithathelwe indawo njengengcebiso yengcali yesondlo. Linganisa le recipe