Iindlela ezi-5 ezisempilweni zokupheka

Umxholo

• Uphengululo lwe

Ukuba ukulungiselela isidlo sangokuhlwa kuthetha ukubuyisa umphezulu wesidlo esenziwe kwangaphambili esiqanduselwe okanye uvule ibhokisi entsha yokutya, lixesha lotshintsho. Akunyanzelekanga ukuba ube ngumpheki ophumeleleyo ukwenza amanqatha asezantsi, ukutya okunempilo okunencasa kakhulu. Umceli mngeni ophambili wokutya kakuhle ngelixa ubukele iikhalori kukukhetha ukutya okunezondlo kwaye uphephe amanqatha okutya amaninzi ngaphandle kokuyeka incasa.

Ezi zilandelayo zihlanu supereasy, iindlela zokupheka ezinamafutha aphantsi onokuthi wazi kakuhle malunga nexesha elithathwayo ukwenza i-nuke ye-Lean Cuisine. Nokuba ukhetha ukufaka i-broil, i-microwave, ukupheka uxinzelelo, i-steam okanye i-fry-fry, uyakonwabela ukwazi ukuba indlela nganye ayisiyonto iphantsi ngamafutha (kuba ifuna ioyile encinci okanye ayinawo) kodwa ikhupha ukutya okuthandwayo . I-caveat enye: Ngenxa yokuba ezi ziindlela zokupheka ngokukhawuleza, kuyakufuneka ungayihoyi loo ntetho yaziwayo kwaye ube ngumpheki obukele imbiza- ukunceda ukuyigcina ibile (okanye itshise, incamathele okanye itsha).

1. UKUGQIBELA

Ukutsha, ngokulula, kukupheka ukutya kwindawo evaliweyo efakwe ngomphunga. Unokuhambisa umphunga ngeendlela ezahlukeneyo: ngebhaskiti egutyungelweyo, egqunyiweyo ehleli ngaphezulu kwembiza yamanzi abilayo; ngesikhumba esisongiweyo okanye ngefoyile; ezinemiphunga yoqalo yaseTshayina ebeka phezu kwe-wok; kunye nezixhobo zombane ezifanelekileyo. Abapheki abaphekiweyo kunye namatywina kwincasa, bephelisa isidingo samafutha ongezelelweyo ngexesha lokulungiselela. Ikwagcina izondlo ezingcono kunayo nayiphi na enye indlela yokupheka ngaphandle kwe-microwaving. Ilungele intlanzi kunye noonokrwece kuba ayiyomisi inyama eethe-ethe. I-Halibut, i-cod kunye ne-snapper steam ngokukodwa kakuhle.

Abagqatswa abagqwesileyo: Imifuno enje nge-asparagus, zucchini kunye neembotyi eziluhlaza, amapere, amabele enkukhu, iintlanzi zentlanzi kunye neentlanzi.

Izixhobo: Imbiza enkulu ekunokuthi kubekwe kuyo imiphunga yebhaskithi eqengqelekayo, imiphunga yoqalo lwaseTshayina ukuze ibekwe phezu kwe-wok (ezi ziqhushumbisi ziqala kwi-$10-$40), okanye izitshi zombane. I-steamer ye-Black & Decker FlavourScenter yindlela entsha yombane ebonisa isikrini esakhelwe kwi-flavour-scenter screen ongayongeza imifuno kunye neziqholo. Iza nesitya esikhulu se-3.5-quart kunye ne-7-cup rice isitya kunye ne-timer esebenzayo kunye nentsimbi yesignali kunye nokuvala ngokuzenzekelayo (i-$ 35).

Iingcebiso zokupheka:

Ukutshisa phezu kwesitovu, vele ubilise amanzi kwisitovu sakho esikhethiweyo, unciphise ubushushu ukuze ubushushu obuqinileyo buthumele ukuphuphuma komphunga, yongeza ukutya kwindawo eqhumayo, gubungela ngesiciko, kwaye uqalise ixesha. .

* I-steamer yesikhashana ingenziwa lula kunye nezixhobo zokupheka zemihla ngemihla. Sebenzisa nayiphi na i-pan okanye imbiza enzulu, efana ne-oven ye-6-quart yase-Dutch, kwaye ubeke i-rack ngaphakathi elinganayo kwiiplanga ezimbini ezifanayo ezifakwe phantsi. (Qiniseka ukuba isiciko sivalile.) Iimbiza zespaghetti eziza neebhasikithi ezincinci ezahlukileyo ezihlala phezulu kwaye zilunge ngokugqibeleleyo phantsi kwesiciko.

* I-3/4- ukuya kwi-intshi ye-fish fillet ithatha naphi na ukusuka kwi-6-15 imizuzu ukuya kwi-steam, ngokuxhomekeke kwintlanzi; imifuno kunye neziqhamo (njengeqela le-asparagus ephakathi, iponti yeembotyi eziluhlaza okanye iipere ezimbini zisikiwe) zithathe kwimizuzu eli-10-25; isifuba senkuku esingenamathambo, imizuzu engama-20.

Bamba ityuwa: Sukuzikhathaza ngokutya ukutya ngetyuwa ngexesha lokuqhuma, njengoko kucoca nje.

Zama oku: Ukunambitha kulula njengokujija kwelamuni. Umphunga wefillet enye yentlanzi ngokuyisonga kwifoyile kunye namagaqa ekonofile ambalwa, ijinja entsha egratiweyo, itswele kunye namagqabi ebasil. Emva kokukhama ijusi yelamuni entsha phezu kwentlanzi, yibophe ivaliwe kwaye uyibeke kwibhasikithi ye-steamer. Yizisa i-intshi ezimbini zamanzi ekubiliseni embizeni, ubeke ibhasikidi ngaphezulu kwamanzi kunye nokugubungela. Umphunga malunga nemizuzu engama-6.

2. UKUQHUBEKA

Ukupheka ngobushushu obuphezulu kakhulu ixesha elincinci kakhulu kukuphambanisa. Kuba ukutya kuphekwe ngokukhawuleza, kufanele kunqunqwe kube ngamaqhekeza amancinci, afanayo ukuqinisekisa ukuba sonke isithako siphekwe kakuhle. Le yenye indlela efuna ingqalelo yakho epheleleyo, njengokuvuselela okuqhubekayo kwaye ngamanye amaxesha ukuphosa izithako kuyimfuneko ukuthintela ukutya ukuba kunganamatheli epanini.

Eyona ndlela ibalaseleyo yokunyusa i-fry yeyok.Amacala athambileyo kunye namazantsi ajikeleziweyo ayilwe ngokukodwa ukuze ukutya kukhawuleze kwenziwe mnyama "esiswini" sepani emva koko kunyuselwe emacaleni, apho kugqiba ukupheka ngokucotha. Ngokwesiko, ii-woks zaseTshayina ziphoswa ngentsimbi kwaye zithatha ixesha ukufudumeza. Uninzi lweeoks namhlanje zenziwe ngentsimbi yekhabhoni, ethi itshise kwaye ipholise ngokukhawuleza. I-wok ibekwe kwiringi yentsimbi ehlala phezu kwesitshisi. Xa kushushu kakhulu, kongezwa ioli, kulandele ukutya.

Abagqatswa abagqwesileyo: I-Broccoli, iklabishi, i-eggplant, i-bell pepper, amakhowa, ingulube, inkukhu, i-shrimp, i-scallops kunye ne-tofu.

Izixhobo: I-Wok okanye i-skillet enkulu esindayo (ukusuka kwi- $ 20- $ 200, kuxhomekeke kuhlobo). I-wok yase-Calphalon esezantsi ethe tyaba (imodeli ye-C155) inento engaphandle enzima ene-anodized, izibambo ezipholileyo, ukugqitywa kokubamba kunye newaranti yobomi ($ 100).

Iingcebiso zokupheka:

Zilungiselele: Imifuno kufuneka icocwe ngokufanelekileyo okanye icolwe; inyama kufuneka inqunywe ngamanqatha kwaye inqunyulwe. Iziqholo kufuneka zibekwe epleyitini kwaye zilungele ukuhamba.

Ukuba upheka inyama kunye nesitya semifuno, inyama emdaka kuqala, emva koko uyityhalele emacaleni e-ok ngaphambi kokufaka ii-veggies.

Sebenzisa ioyile yomnquma engazani nantombi kwimpompo yokutshiza ukunxiba i-wok yakho.

Zama oku: Fudumeza i-wok engasebenziyo phezu kobushushu obuphezulu; fafaza ngeoli. Yongeza i-1/2 indebe ye-anyanisi eqoshiwe, i-clove yegalikhi egayiweyo eyi-1 kunye ne-dash ye-red pepper flakes; I-fry-fry malunga nemizuzwana engama-30. Yongeza i-1/2 indebe umhluzi wenkukhu kunye ne-1/2 indebe yewayini emhlophe; ukumisa malunga nemizuzu emi-2. Yongeza i-1/2 yeepawundi zobukhulu obuphakathi; gubungela kwaye upheke imizuzu emi-5.

3. UKUBULA

Enye yeendlela ezilula kuzo zonke zokupheka, ukugcoba abapheki ngokuveza ukutya ngqo kubushushu kwisitovu sombane okanye segesi, esihlala kwidrowa esezantsi eziko. Inika iziphumo ezifanayo njenge-grilling, kodwa ekongeni ubushushu buvela ngaphantsi, ngelixa i-broiling ivela phezulu. Ngenxa yokuba ubushushu buhlala buhlala, konke okufuneka ukwenze kukuhambisa ukutya kufutshane okanye kude nedangatye kuxhomekeke kwindlela othanda ngayo ukutya kwakho okuphekwe. Oko kuthetha ukuba ukutya okucekeceke kancinci, kokukhona ukusondela komthombo wobushushu kufuneka usondele ngokukhawuleza umphezulu wokutya, ushiye ingaphakathi lincinci. Ngenxa yokuba i-broiling yindlela yokupheka eyomileyo (oko kuthetha ukuba akukho oli eyongezelelweyo), ukusikwa okuncinci kwenyama yenkomo kunye nenkukhu kusebenza kakuhle xa i-marinated kuqala okanye i-basted ngexesha lokupheka.

UChef u-Will Elliott, umpheki olawulayo kwiRegent Grand Spa, iNdawo yokuchithela iiholide e-Summerlin eLas Vegas, uxhomekeke ekuphekeni ukuze enze izitya ezanelisa inkalakahla yeendwendwe zakhe ezikhathalele impilo. UElliott uthi: "I-Salmon yintlanzi eneoli eninzi kwaye ayiyi kumisa ngokulula njengabanye." Nantsi isiseko sokubhaka.

Abagqatswa abagqwesileyo: I-Salmon, inkukhu, inkukhu ye-Cornish game, intsimbi yepepile, i-squash yasehlotyeni, i-zucchini kunye netswele.

Izixhobo: Isitovu segesi okanye sombane.

Iingcebiso zokupheka:

* Soloko uyitshisa kwangaphambili ibroiler imizuzu engama-30 kunye nerack endaweni ukuze ukutya kutshiswe ngokukhawuleza.

Isiqwenga senyama esisi-1/2-intshi, vumela imizuzu emi-6 yexesha lokupheka kunqabile, imizuzu eli-9 ngokuphakathi kunye nemizuzu eli-12 yenziwe kakuhle.

Ngenkukhu yenkukhu, vumela malunga nemizuzu eyi-15 ngeponti.

* Guqula konke ukutya phakathi ekuphekeni.

* Ukukhangela ukutya, yibeke nge-intshi enye ngaphantsi kwe-broiler eshushu ngaphambili malunga nemizuzu emi-1-2 kwicala ngalinye.

* Ukuze ucoceke lula, dwelisa ipani yakho yebroiler ngefoyile.

Zama oku: Ukufumana incasa eyongezelelekileyo kunye nokugcina ukutya kungomi, marinate cuts (kunye nemifuno) iyure ngaphambili. Zama oku kumabele enkukhu: Hlanganisa iigrafu ezintathu zegalikhi egayiweyo, icephe ye-1 yeoyile yomnquma, ijusi kunye ne-zest yelamuni enye, i-1/4 indebe ecoliweyo ye-basil entsha, 1 indebe yewayini emhlophe, ityuwa nepepile ukungcamla.

4. UKUSASAZA NGENXAKI

UVictoria Wise, umpheki kunye nombhali I-Microwave ezaliswe kakuhle (Upapasho loMsebenzi, 1996). "Kwaye njengokupheka, iyazitsala ekuphekeni okunamafutha asezantsi okanye okungekho mafutha. Ukutya okuhamba kakuhle ngale ndlela yimifuno, egcina umbala wayo kunye nezondlo, kunye nentlanzi kunye nenkukhu, etyebe kakuhle xa ithelekiswa nenyama yenkomo kunye inyama yehagu." Isilumko sisebenzisa imodeli yePanasonic eyi-750-watt nge-carousel ejika ukutya, inceda ukupheka ngokulinganayo. Amandla e-microwave axhomekeke kumanzi ombane kwinqanaba lesikwere sangaphakathi se-oven: ukuphakama kwamanzi kunye ne-oven encinci, inamandla ngakumbi.

Abagqatswa abagqwesileyo: Iibhithi, i-broccoli, intlanzi, inkukhu, iitapile, isipinashi, i-carrots, i-cauliflower kunye neeapile.

Izixhobo: Ubungakanani obuphakathi, imodeli ye-750-plus-watt kunye nokuba yi-carousel yokuguqula ukutya okanye inkqubo ye-convection esasaza amaza ngokulinganayo kwi-oven yonke iya kuhambelana neemfuno ezininzi. (Olungileyo ukuzama: Amana Radarange F1340 ngeewatts ezili-1, amanqanaba ali-10 wamandla kunye ne-12.6-intshi turntable yokufudumeza, $ 209.)

Khumbula ukusebenzisa iglasi ekhuselekileyo ye-microwave, i-ceramic okanye izitya zokupheka zeplastiki. Uninzi lwezitya zeglasi kunye nezitya zokubhaka zikhuselekile. Ungaze ubeke isinyithi, iStyrofoam okanye izikhongozeli zeplastikhi kwimicrowave.

Iingcebiso zokupheka:

Gubungela ukutya okuqulathe umphunga kunye nokufuma, okunika ukutya ukutya okumnandi. Nangona ezinye iincwadana zibonisa ukuba kusongelwe ngeplastiki ukugquma, ezinye izifundo zibonisa ukuba iimolekyuli ezisongelayo zinokuya ekutyeni. Sebenzisa izitya ze-casserole ezigqunyiweyo okanye ugqume ngeplate, ipleyiti yeglasi.

Ungapheka izitya ezimbini ngaxeshanye ngokuzigcina.

* Iivenkile zokupheka ezinemitha yokugcina izondlo: ii-beet eziphakathi ezi-6, usike (imizuzu eli-12), 2 iitapile ezinkulu okanye ii-yam (imizuzu eli-14), ukholifulawa ophakathi ukuya kwelikhulu okanye i-broccoli, usikwe waba ziifreythi (imizuzu emi-6), izixa ezikhulu ezi-2 ze isipinatshi (imizuzu emi-3).

Zama oku: Isilumko sicebisa iresiphi yentlanzi esisiseko: Beka iikhilogram ezili-1 / 4-2 zentlanzi (efana ne-halibut, i-cod okanye i-snapper) kwisitya esikhulu esikhuselekileyo se-microwave. Lungiselela i-marinade oyithandayo (okanye uzame i-combo yeoyile ye-olive, incindi yelamuni, isardard ye-Dijon, ityuwa kunye negqabi le-bay). Yongeza i-marinade kwintlanzi kwaye ubeke eceleni imizuzu engama-20. Gubungela isitya kunye ne-microwave phezulu kangangemizuzu emi-4 ukuya kwezi-9 (kuxhomekeke kubukhulu befillet) de ibe ijusi icacile kwaye iintlanzi zibetha embindini. Susa kwaye vumela ukupholisa imizuzu emi-2.

Ukukhawuleza, i-appleauce yasekhaya, i-Wise inqumla iiponti ezimbini zama-apile ahlutshiweyo kwiinqununu ze-1/2-intshi, zibeke kwisitya esikhulu kwaye zifefe ngeswekile, i-sinamon kunye ne-splash yejusi yekalika. I-microwave iphezulu malunga nemizuzu eyi-10.

5. Ukupheka kwengcinezelo

Ukutya okuphekwe kwindawo yokupheka uxinzelelo kufuna amanzi kunye nexesha elincinci, okuthetha ukuba iivithamini kunye neeminerals zigcinwa zinjalo. Umpheki utywina umphunga owenziwe lulwelo olubilayo, oluqinisa iincasa. Oku kuthetha ukuba akusayi kufuneka ukuba wongeze nayiphi na ioli okanye amafutha ukuze incasa okanye ubutyebi. Akunyanzelekanga ukuba udibanise ukutya. Iisuphu kunye nezityu ezidla ngokuthatha iiyure ukubila esitovini okanye inkukhu epheleleyo inokulungela kwimizuzu eli-15, irayisi kwisihlanu kunye nemifuno emininzi malunga nesithathu.

Abagqatswa abagqwesileyo: IArtichokes, iitapile, iimbotyi, inyama yenkomo, inkukhu, imvana, irisotto, isuphu kunye neesityu.

Izixhobo: Kukho iintlobo ezintathu zabapheki boxinzelelo: i-"jiggler" yakudala okanye i-valve-valve; i-valve ephuhlisiwe yobunzima; kunye ivelufa yasentwasahlobo. Zonke ezi zivalo zisebenza njengomlawuli woxinzelelo kwaye zikuxelela xa ilixesha lokulungisa ubushushu. (Zonke zinemithambo yokhuseleko evumela uxinzelelo olugqithileyo ukubaleka, kwaye uninzi lunezitshixo zokhuselo ezibenza bangakwazi ukuvula de uxinzelelo luphele ngokupheleleyo.) Ivalve yasentwasahlobo yeyona ichanekileyo kwaye ilula kakhulu kubaqalayo ukuba bayisebenzise. Abapheki boxinzelelo bahluka kwixabiso ukusuka kwi-30- $ 300. (I-Duromatic Non-Stick Pressure Cooker Frypan esuka eKuhn Rikon iphindwe kabini njengepani yokuthosa yesiqhelo. Ibamba i-2.1 quarts kunye ne-intshi eyi-9 ububanzi. Yenziwe ngensimbi engenasici, lo mzekelo we-spring-valve unenkqubo ekhethekileyo ye-titanium nonstick kunye ne "helper handle. "ngokunyusa ngokulula, kwaye uza nencwadi yokupheka. $ 156; tsalela umnxeba ku-800-662-5882 ngolwazi.)

Iingcebiso zokupheka:

* Sebenzisa isibali-xesha xa uxinzelelo lupheka. Le ndlela ipheka ngokukhawuleza kangangokuba yonke imizuzwana ibalulekile.

Musa ukugcwalisa umpheki wakho ngaphezulu kwesibini kwisithathu. Xa upheka ukutya okwandayo, okufana neembotyi okanye irayisi, gcwalisa kuphela isiqingatha ukuze uvumele ukugcwala komphunga noxinzelelo.

* Lumka kakhulu xa uvula isiciko. Ungaze ubeke ubuso bakho phezu kwembiza ngenxa yobushushu bomphunga.

Zama oku: I-Beef Stew ene-Orange kunye ne-Rosemary: Kwi-5-quart yokupheka uxinzelelo, ukutshisa i-oyileji yeoli yeoli kunye nokushisa okukhulu. Yongeza i-1 1/2 yeepounds zenkomo ebhityileyo inqunyulwe ibe yi-cubes eyi-intshi kwaye upheke ide ibe bomvu macala onke. Susa kwaye ubeke ecaleni. Nciphisa ubushushu kwaye ungeze i-anyanisi e-1 eqoshiwe, igalikhi e-1 yegalikhi kunye neetispuni ezi-2 zomhluzi wenkomo. Pheka malunga nomzuzu omnye. Yongeza i-1/2 yekomityi engaphezulu yomhluzi wenkomo, i-1/2 yekomityi yewayini ebomvu eyomileyo, iipuni ezi-2 ze-tomato paste, i-1/2 ithisipuni yamagqabi erosemary omisiweyo, ithisipuni e-1 ye-orenji egayiweyo, ithisipuni e-1 ye-thyme eyomileyo, igqabi elinye kunye nepepile emnyama incasa. Gxuma kakuhle ukunyibilikisa i-tomato paste. Yongeza inyama yenkomo. Vala isiciko kwaye uzise uxinzelelo phezulu. Ukunciphisa ubushushu njengoko kufuneka. Pheka imizuzu eli-15.

Uphengululo lwe