Iindlela ezi-4 ezintsha zokuNcasa iintlanzi

Umxholo

• Marinade
• Zesty Rub
• Amagqabi amatsha
• "I-Cream" sauce
• Uphengululo lwe

Musa ukoyikiswa yingcinga yokupheka iintlanzi: Yeyona proteni ilula kakhulu yokwenza isidlo esimnandi, esisempilweni. Ukuxhotyiswa ngala maqhinga alula okukhulisa incasa, nkqu nompheki omkhulu ongaqhelanga kwenza isitya sentlanzi esityisayo. I-salmon entsha, ityhuna, i-red snapper, kunye ne-halibut zizinto endizithandayo, kodwa ungasebenzisa ezi ndlela zokupheka ukuguqula iintlanzi ezinamathanga zibe kukutya okumnandi, okunempilo.

Marinade

Quentin Bacon

I-marinade elula yongeza iitoni zencasa ngaphandle kweekhalori ezingaphezulu. Intlanzi kwezi tacos zimnandi zifakwe kwikalika, i-cilantro, kunye neziqholo-awusoze ufune ukuya kwindawo yokutyela yaseMexico ukuze wanelise intlanzi yakho yokunqwenela i-taco kwakhona!

Iintlanzi zeTaco ezimangalisayo ezineSauce yeTequila-Lime kunye nePickled Slaw

Ikhonza: 6

Izithako ze-marinade:

1/4 indebe yejusi ye-lime entsha (ukusuka kwi-2 ukuya kwi-3 iilime)

Amacephe ama-3 kunye neitispuni ezi-2 zeoyile enyulu

Iipunipoli ezi-2 zenziwe nge-cilantro entsha

1/2 ithisipuni ikumin yomhlaba

I-1/2 ithisipuni yepayipi ye-cayenne

1/4 ithisipuni ityuwa yolwandle

1 1/2 yeepawundi ezimhlophe zeentlanzi, ezinje nge-mahi-mahi, i-red snapper, okanye i-cod

Izithako zeslaw:

8 iiradishes ezibomvu okanye ezimhlophe, ezisikiwe kancinci (malunga ne-1 indebe)

I-1/2 yentloko yekhaphetshu ebomvu, isiqingatha kwaye yanqunyulwa kancinane ngokunqamlezileyo (malunga neekomityi ezi-3)

3/4 indebe yeswekile

3/4 indebe apple cider iviniga

Izithako zesosi:

I-1/2 indebe (ii-ounces ezi-4) i-yogurt ye-Greek

Iipunipoli ezi-2 ze-tequila esemgangathweni (unokufaka enye ijusi yelime eyongezelelweyo ukuba ukhetha)

1 ithisipuni ye-lime zest egayiweyo kunye necephe e-1 yejusi yekalika entsha

I-1 ithisipuni ye-cilantro eqoshiwe

Izithako zeetacos:

12 6-intshi yeetortila zombona

Iilime ezi-2, zisikwe kwiidges

Imikhombandlela:

1. Ukwenza i-pickled slaw, i-whisk ishukela kunye ne-apile cider kunye nesitya esiphakathi. Yongeza i-radishes kunye neklabishi, gubungela ngokuqinileyo ngeplastiki kunye nefriji ubuncinane iiyure ezi-3 kwaye ngokukhethekileyo ubusuku bonke.

2. Ukuloba iintlanzi emanzini, whisk juice ye-lime, i-olive oil, i-cilantro, ikumin, i-cayenne, kunye netyuwa kunye kwisitya esiphakathi. Yongeza iintlanzi zeentlanzi kwaye ujike kwidyasi. Isimbozo sokugubungela ngesisongeli seplastiki kunye nefriji okungenani iyure enye okanye iiyure ezi-3.

3. Kwisosi, i-whisk iyogathi, i-tequila, i-lime zest kunye nejusi, kunye ne-cilantro kunye kwisitya esincinci. Gubungela ngeplastiki kunye nefriji uze usebenze.

4. Fudumeza amalahle okanye irhasi eyotyiweyo ukuya kubushushu obuphezulu ngokulandela imiyalelo yomenzi, okanye shushu ipani yentsimbi ebunjiweyo kubushushu obuphezulu. Sebenzisa iitawuli zephepha kunye neetoni ukuthambisa iigrate zegrill ngeoli eseleyo yecanola. Susa iintlanzi kwi-marinade kunye ne-grill ngaphandle kokujika de ube uqinile kwaye ujike yonke, imizuzu emi-4 ukuya kwemi-5. Dlulisa intlanzi kwisitya kwaye uyiqhekeze ibe ngamacandelo alumkileyo.

5. Beka iitortila kwaye usonge ngeetawuli zephepha ezifumileyo. Beka ipleyiti kunye ne-microwave kwizinyuko ezili-10 (malunga nemizuzwana engama-30 iyonke), ujonge phakathi kwamakhefu ukuze ubone ukuba ayafudunyezwa na kwaye ayaconjululwa.

6. Ukukhonza, yahlulahlula iintlanzi kwiit tortilla. Phezulu kunye nekhaphetshu ekhethiweyo kunye ne-radish slaw kwaye usebenze nge-tequila sauce kunye ne-lime wedge entsha.

Iresiphi iguqulwe ukusuka Imnandi kakhulu nguCandice Kumai, Rodale Books, 2012

Ityala lemifanekiso: Quentin Bacon

Zesty Rub

UCandice Kumai

Ukuqhola i-fillet ekruqulayo, zama ukuyihlikihla ngendibaniselwano ye-citrus zest kunye nemifuno ngaphambi kokubhaka kwiphepha lesikhumba. Le rub "emanzi" imnandi igcwele incasa kwaye iqinisekisiwe ukuchukumisa nabona bantu bathanda iintlanzi-badla iintlanzi.

IHalibut en Papillote

Ikhonza: 4

Izithako:

1 inxalenye ye-lime zest

Inxalenye enye ye-orenji zest

Inxalenye e-1 yokutshaya ipaprika

I-1 inxalenye ye-oregano eyomileyo

Iitipuni ezi-2 zejusi ye-orenji

Ityuwa yolwandle

4 (4-ounce) iifayile ze-halibut

Iqanda eli-1, elibethwe kancinci, ukuhlamba iqanda

Imikhombandlela:

1. Ukushisa i-oven ukuya kuma-450 degrees. Songa iziqwenga ezine ze-10-intshi zephepha lesikhumba phakathi. Sika isikhumba ngasinye kwisiqingatha sentliziyo, ugcine icala elisongiweyo liqinile, ukuze xa lityhilekile lenze intliziyo epheleleyo.

2. Kwisitya esincinci, hlanganisa izinto zokuqala ezi-6 ukwenza irabha emanzi.

3. Kwelinye icala lesikhumba esimile okweentliziyo, faka ifillet phezulu kunye ne-1/4 yomxube omanzi wokurabha.

4. Gcoba enye incam yesikhumba ngokuhlamba amaqanda. Songa isiqingatha esingenanto sesikhumba phezu kwentlanzi. Ukuqala phezulu kwentliziyo qalisa ukwenza imigoqo ecaleni komphetho, ukubrasha iphepha ngokuhlamba amaqanda ngalo lonke ixesha isongiwe ukwenza ipakethi enentlanzi evalelweyo. Uluhlu ngalunye kufuneka luwele ngaphambili.

5. Beka iipakethi ze-halibut kwiphepha lokubhaka kwaye ubhake imizuzu eyi-8.

6. Susa kwi-oveni. Sebenzisa isikere esibukhali, sika isithuba phezulu kwepakethi nganye, ulumke kakhulu ukuba ungazitshisi kwi-steam. Songa imiphetho ezisikiweyo umva ukuveza iintlanzi. Khonza kwaye wonwabe!

Iresiphi iguqulwe ukusuka Zipheke ngokwakho nguCandice Kumai, Rodale Books, 2012

Ityala lemifanekiso: UCandice Kumai

Amagqabi amatsha

UCandice Kumai

Imifuno emitsha enjenge-basil, i-oregano, i-thyme kunye ne-tarragon, ayisiyi kuphela ukongeza idosi entle yentlanzi yakho, zikwanazo ne-antioxidants kunye neevithamini. Le pesto ekhanyisiweyo, eyenziwe ngeeamangile kunye nebasil (akukho tshizi ityetyisiweyo kunye namandongomane epineyini), izibini ngokugqibeleleyo kunye nesitya seentlanzi sokunambitheka okumnandi ngaphandle kwamafutha agqithisileyo.

Ulusu lweAlmond Pesto

Yenza: 1 ukuya kwi-1/2 yeekomityi zepesto

Izithako:

Iikomityi ezi-3 ze-basil ezintsha, iziqu zisuswe

I-1/2 indebe i-almond epheleleyo

1 ikonofile egalelweyo, ecoliweyo

3/4 ithisipuni yetyuwa yolwandle

I-1/2 indebe eyongezelelweyo yeoli yeoli

Iipuniwe ezi-2 zejusi yelamuni entsha

Imikhombandlela:

1. Beka i-basil, iialmonds, igalikhi, kunye netyuwa yolwandle kwiprosesa yokutya kunye ne-pulse ukudibanisa.

2. Xa izithako sele zityeke kancinci, kongeza kancinci kwioyile yomnquma, ulungiswe ude ube umxube usikiwe ngokupheleleyo kodwa usafumene, malunga nomzuzu omnye. Gcoba kwijusi yelamuni.

3. Gcina kwisitya sokugcina esivaliweyo okanye ingqayi ukuya kwiveki e-1.

Ipasta yePantry elula eneTuna kunye neSkinny Almond Pesto

Ikhonza: 2

Izithako:

Ibhokisi ye-1/2 (ii-ounces eziyi-8) iilwimi, ziphekiwe kwaye zipholile

I-1 ye-albacore ityhuna kwioyile yomnquma, icinyiwe

Iipunipoli ezi-2 ezongezelelweyo zeoyile ye-olive

I-1/2 indebe ye-Skinny Almond Pesto

1 indebe arugula yasendle 1/2 indebe yebasil Ijusi yelamuni kunye ne-zest yetyuwa yoLwandle

Imikhombandlela:

1. Kwisitya esikhulu, phosa iilwimi eziphekiweyo nezipholileyo nge-pesto kunye neoyile yomnquma, emva koko uphonsa ityhuna enkonkxiweyo, uqhekeza ityhuna ngemfoloko.

2. Gxuma zonke izithako kakuhle ukugqoka. Ixesha kunye netyuwa yolwandle kunye nejusi yelamuni kunye ne-zest ukunambitha.

3. Phezulu ngearugula yasendle. Plate ipasta ngokusebenzisa i-tongs kunye nokujija ipasta ukwenza ubude kwipleyiti.

4. Gqibezela iipleyiti ngeentambo ezimbalwa ze-arugula, i-basil entsha, kunye ne-lemon zest.

Ityala lemifanekiso: UCandice Kumai

"I-Cream" sauce

UCandice Kumai

Ukutshintshana kwam okukhohlisayo kule sosi ithotyiweyo "yekhrimu"? Ndisebenzisa ubisi olukhutshwa ngumphunga endaweni yekhrimu enzima ukusika iikhalori ngelixa ndigcina incasa ebolileyo.

I-Pan-Seared Salmon kwi-Sauce ye-Balsamic Creamy

Ikhonza: 4

Izithako:

Iipuniwe ezi-3 zebhotela, zahlulwe

I-shallots ezi-2, ezisikiweyo zincinci, ngokukhethekileyo kwi-mandoline

Iigloves ezi-2 zegalikhi, zatyunyuzwa

1/4 indebe encitshisiweyo-sodium soy sauce

I-1/3 indebe yeviniga yebhalsam

I-1 inako (ii-ounces ezili-12) ubisi olunamafutha asezantsi abumphunga

I-1 (i-16-ounce) iphakheji ye-linguine (i-pastas ezingenagluten zisebenza ngokunjalo!)

1 iponti yesalmon fillets, yahlulwe yangamaphando ama-4

Ityuwa yolwandle ukunambitha

Iikomityi ezi-2 zearugula

I-1/2 indebe ye-hazelnuts echotshoziweyo (ukhetho)

Imikhombandlela:

1. Kwisitya esiphakathi phezu kobushushu obuphakathi, yongeza ibhotela ye-1 kunye ne-shallots. Bila shallots malunga nemizuzu emi-5. Yongeza igalikhi kwaye uqhubeke upheka de kube mdaka, malunga nemizuzu emi-2 ukuya kwemi-3.

2. Yongeza isosi yesoya kunye neviniga ye-balsam kwi-pan kunye ne-simmer kubushushu obuphakathi okwexeshana. Vala ubushushu. Yongeza icephe eli-1 lebhotolo uze uluvuthulule de ube ubethelele ngokupheleleyo. Sebenzisa i-sieve entle, isosi yestrain, ukulahla ii-shallots kunye negalikhi. Beka bucala ukupholisa.

3. Kwipuphu encinci phezu kobushushu obuphakathi, yongeza ubisi oluyimpuphu kwaye unciphise ngesiqingatha. Susa kubushushu. Kupholile kancinci.

4. Ngelixa ubisi oluphuma komphunga linciphisa, pheka iiline njengoko kuyalelwe kwiphakheji. Uxinzelelo, ukothuka ngamanzi abandayo, kwaye ubeke bucala.

5. Kwipani yokuphaka ephakathi okanye yentsimbi skillet ngaphezulu kobushushu obuphakathi, yongeza icephe eliseleyo lebhotolo nesalmon. Pheka isalmon kwi-pan eshushu malunga nemizuzu emi-2 ukuya kwezi-3 kwaye ubeke kwi-oveni ye-350-degree ukugqiba kangangemizuzu emi-5 ukuya kwezi-6, okanye imizuzu emi-7 ukuya kweli-8 uyenze kakuhle.

6. Ukugqiba i-sauce, hlanganisa ubisi oluncitshisiweyo lwe-evaporated kunye nomxube we-balsamic / soy sauce. Whisk ukudibanisa, kunye nexesha kunye netyuwa yolwandle.

7. Ukwenza ipleyiti, gxotha ilineine kancinci kwisosi yebhalsam. Ukuphosa kancinci kwiarugula. Phezulu ngeehazelnuts ezichotshoziweyo, ukuba usebenzisa, kwaye ekugqibeleni, i-salmon elwandle xa ilungile.

Ityala lemifanekiso: UCandice Kumai

Uphengululo lwe