Inkohliso yokubhaka: Ukutya oku-5 okuthosiweyo okuphekiweyo okungcono

Umxholo

• Iitapile
• Inkukhu cutlets
• Isityalo seqanda
• Intlanzi
• Isitshizi
• Uphengululo lwe

Yiba nokutya, uya kuqhotsa. Ngokuqhelekileyo isiqubulo saseMelika, kodwa ikwa malunga nendlela engalunganga yokutya enye indlela esempilweni enje ngeetapile, inkukhu, intlanzi, kunye nemifuno. "Ukuqhotsa akupheleli nje kathathu kumxholo wekhalori yokutya ngenxa yokongeza amanqatha kwioli yokuqhotsa, kodwa ukufudumeza ukutya kumaqondo obushushu aphezulu kunokubangela ukubunjwa kwezinto ezibangela umhlaza," utshilo uNicolette Pace, i-RD kwindawo yabucala kwi-Great Neck, NY. . Ngaphezu koko, ukuqhotsa akusoloko kuyeyona ndlela inencasa yokupheka, kuba amanqatha anokuthomalalisa incasa kunye neencasa ezingathethiyo.Sika amanqatha kwaye ugcine incasa (kunye ne-brown brown crust) ngokuzama ezi ndlela zokupheka zihlakaniphile:

Iitapile

Hayi, iitapile. Isempilweni ngokugqibeleleyo, ii-tubes ezineekhalori ezisezantsi eziye zehliswe ngokwesiqhelo yibhotolo, ioyile, kunye nekhrimu. Yaye xa zicandwa zibe zizinti okanye iitshiphusi zize zitshonelwe kwivati ​​yeoli, njengoko abantu besitsho, akukho mntu unokutya ibe nye.

Kutheni bebhetele ukubhaka: Iipatates ziyi-foil yendalo yeencasa ezongeziweyo: imifuno, igalikhi, kunye netyuwa encinci yolwandle. Kwaye ziyi-cinch yokwenza ehovini. Sika kwi-wedges, uphose kunye nabamhlophe beqanda, kwaye ufefe ngemifuno enqunqiweyo oyikhethile. Bhaka imizuzu engama-30 ukuya kwengama-40 kwi-oven ene-350-degree kwaye uza kufumana imfumba ye "fries" enombala omdaka wegolide kunye nendawo yangaphakathi emanzi esebenza njengesithuthi esihle se ketchup.

Inkukhu cutlets

Inkukhu eqhotsiweyo, njengeitapile eziqhotsayo, ijika inyama ebhityileyo ibe kukutya okunencasa kodwa okuqina esinqeni, kugawulwe malunga neecalories ezingama-500 kwidrumstick enye.

Kutheni zibhakwa ngcono: Kule meko, uPace ucebisa indlela ayibiza ngokuba "yifry eyomileyo." Ukwenza i-crispy cutlets yenkukhu engaphantsi kwesiqingatha seekhalori kunye namaqhekeza enqatha, nxiba amabele enkukhu kwiqanda elimhlophe emva koko iPanko, isonka esenziwe eJapan esichebiweyo endaweni yokugutywa, kusenziwa iziqwenga ezinamajikijolo ezenza ngokulula iqhekeza eliqhekezayo. Ukufudumeza i-non-stick skillet ukuya phakathi, kwaye upheke malunga nemizuzu engama-6-8 kwicala ngalinye kude kube nsundu ngegolide.

Isityalo seqanda

Ukuba ufuna ukukroba umxholo wamafutha we-veggie ye-calorie ephantsi, qhotsa iisilayi ezimbalwa ze-eggplant. Isitshalo seqanda sinamandla okufunxa esipontshi esikhulu, sifunxa ithontsi ngalinye leoyile elidibana nalo.

Kutheni Kungcono Ukubhaka: Isitshalo seqanda esingaxutywanga sinesiponji kwaye asinancasa. Kodwa xa sele iphekiwe, iyathamba kwaye iphantse ibe nenyama ekwakhiweni-kwaye awudingi mafutha amaninzi ukufumana esi siphumo sinqwenelekayo. Ukwenza i-parm ye-eggplant enamafutha aphantsi, gcoba kancinci izilayi ze-eggplant kunye nabamhlophe beqanda, dredge kwi-trusty Panko, kwaye umaleko kwitreyi ye-aluminiyam etshizwe kancinci ngeoyile esempilweni (njenge-canola). Bhaka kwi-350 ngemizuzu engama-30 kwaye ugqiba nge-crispy yangaphandle kunye nengaphakathi elithambileyo, elilungele ukugqwesa nge-tomato sauce yasekhaya kunye ne-mozzarella encinci.

Intlanzi

Isonka, intlanzi eqhotsiweyo nzulu yindlela nje yokufumana abantwana kunye nabalandeli abangayiyo intlanzi ukuba batye, kulungile, intlanzi. Oku kugxotha ngokupheleleyo naziphi na izibonelelo zempilo: ukutyeba kancinci, iiprotheyini eziphezulu, kunye nokugcina izondlo ezisempilweni njenge-omega 3s, kuxhomekeke kudidi.

Kutheni kubhetele ukubhaka: Iintlanzi, ngakumbi iintlobo ezimhlophe ezinamaqabunga ahlala eqhotsiweyo (njengeentlanzi zekati okanye i-cod) zipheka ngokukhawuleza, ngoko zenza kakuhle ngengubo yePanko, i-spray elula yeoli, kunye nemizuzu eyi-10-12 kwi-oven. Inikwe i-squirt yelamuni kunye nesosi eshushu eshushu, isempilweni, inencasa, kwaye iyafana kakhulu nebhasikithi yeentlanzi eziqhotsiweyo onokuyifumana kwityotyombe eliselwandle.

Enye indlela esetyenziswa yiPace ukuphelisa ukugquma zonke kunye: I-grill press. Ukusebenzisa i-grill okanye i-Panini uhlobo lokucinezela ukutya, yongeza i-fillet yentlanzi ngetyuwa, ipepile, kunye nemifuno oyikhethayo. Yambatha kancinci i-grill ngeoyile kunye nosesho. Oku kuvelisa uqweqwe oluhle ngokwalo kwaye kugcina ingaphakathi lifumile kwaye lipholile.

Isitshizi

Okwakuqala kukulunywa okuthandekayo kwangaphambi kokutya kwi-Italian cuisine-incinci encinci ye-mozzarella eyenziwe ekhaya eqatywe ngeqanda kwaye yaqhotyiswa ngokukhawuleza-iye yafakwa kwi-gooey, i-caloric nightmare eyaziwa ngokuba yi-Mozzarella sticks, usetyenziso olukhethwayo kwiivenkile zokutyela kwilizwe lonke.

Kutheni Kungcono Ukubhaka: Kungenxa yokuba itshizi efudumeleyo-nokuba yeyiphi na ebangela ubushushu-intle kakhulu iyodwa; Ukuntywila kwioyile eshushu kunyusa nje amafutha kunye neekhalori. Ukuba ufuna inkawu amava entonga eqhotsiweyo enzulu, zama ukudipha imijikelo yetshizi yebhokhwe eqinileyo (nangona umjikelo webrie okanye imozzarella eqinileyo ingasebenza) kumhlophe weqanda, kwaye uqengqeleke (uqikelele) Panko. Beka ipani eshitiweyo kwaye ubhake imizuzu emi-5 ukuya kuma-350. Incasa oyinqwenelayo iyaqhekeka kunye netshizi eyi-gooey, kwaye usaya kuyifumana loo mhlakulo.

Uphengululo lwe