Iingcamango zokuCwangciswa kokutya kweGenius ngeVeki eseMpilo

Umxholo

• Qala ngokuNcinci
• Yaphule
• Faka uBuddy
• Uluhlaza, oBomvu, kunye noLayisi oMthubi
• Uthumele iTurkey ngeTamatato kunye neCilantro
• Isitayile esine-Steamed Broccoli MBMK
• Iimbotyi eziMnyama ezinencasa nje
• Uphengululo lwe

Ukutya okunempilo ngu enokwenzeka-nokuba ixesha-crunched kunye cash-strapped. Kuthatha nje ubuchule obuncinane! Yiloo nto uSean Peters, umsunguli wewebhusayithi entsha iMyBodyMyKitchen.com, wafumanisa xa eqala ukuzama ukupheka ibhetshi, indlela yokupheka ukutya ngobuninzi kunye nokugcina ezinye kamva. UPeter wayesebenze iminyaka, kodwa wayesazi ukuba kufuneka atshintshe ukutya kwakhe ukuba wayefuna ukubona iziphumo.

Malunga nonyaka onesiqingatha odlulileyo, watshintsha indlela yakhe yokutya kwaye waqala ukuthumela iifoto zesidlo sasemini kunye nesidlo sangokuhlwa (iiresiphi ezimbini eziphekwe kwiindawo ezintlanu nganye) kwiakhawunti yakhe ye-Instagram. Iiresiphi zakhe ezinencasa, ezifikelelekayo zaqala ukufumana ingqalelo kwabanye abazama ukutya okunempilo, ngoko ke wasungula iwebhusayithi yakhe kunye neakhawunti entsha ye-Instagram enikezelwe kulungiselelo lokutya kwinyanga ephelileyo. Siye sachwetheza uPeters ngeengcebiso zakhe zokuqalisa ngokulungiselela ukutya kunye nokupheka ibhetshi, kunye neeresiphi ezi-4 oza kuzifuna ukwenza iveki (emnandi!) isidlo sangokuhlwa. (Yabelana ngeefoto zakho zokulungiselela ukutya ngezi ndlela ziyi-9 zokuthatha iifoto zokutya ezingcono kwi-Instagram.)

Qala ngokuNcinci

Ukungena kwinkqubo entsha yokulungiselela konke ukutya kwakho ngaphambili kungathatha ixesha lokuziqhela. UPeter ucebisa ukuqala ngeentsuku ezimbalwa zokutya ngexesha, emva koko ucofe ukwakha iveki yonke yokutya kwiseshoni enye. "Ukuba uzama ukwenza iveki yonke kanye ekuqaleni, uya kudimazeka kwaye Ngaba yilahleko, "uyalumkisa. Ukucwangcisa kwangaphambili kuyanceda ekwenzeni ukutya kwangaphambili kube ngumkhwa ozinzileyo osempilweni.

Yaphule

Ukuphelisa isithukuthezi, qhotsa ukutya kube kanye okanye zimbini xa usenza iresiphi entsha ukuze utshintshe into eyahlukileyo evekini. Ukuba ukhenkceza, pheka ukutya okunomthamo omncinci wamanzi. Unokongeza iisosi ezahlukeneyo kwisidlo ukutshintsha incasa, okanye ucwangcise ukutya ubusuku obunye ngeveki ukunika incasa yakho incasa yokuhlaziya.

Faka uBuddy

Thatha umhlobo okanye iqabane lakho ukupheka nawe. Inkqubo ayizukuhamba ngokukhawuleza kuphela, kodwa uya kuba nakho ukuphuma ngaphandle kwendawo yakho yokuthuthuzela kunye neeresiphi, kuba uya kuba neephalethi ezimbini zokuzonwabisa. Usenokucinga ngombono omtsha wokutya kunye kwaye unokucinga ngeendlela zokwenza inguqulelo enempilo yesitya osithandayo. (Ufuna izimvo? Zama ezi zinto zili-13 zokudityaniswa kweFlegi ezingasileliyo.)

UPeter wabelana ngeeresiphi ukwenza enye yezona ndawo zakhe zithandwayo (kunye nefriji-enobungane!) Ukutya, umthendeleko weSouthwestern-style. Kuyinyani kwifilosofi yakhe yokutya, esi sidlo sisempilweni sineprotein, ikharbhu entsonkothileyo, kunye nemifuno- kwaye inephunga. "Ndizama ukusebenzisa ukutya okucutshungulweyo okumbalwa kangangoko kunokwenzeka, kodwa ukutya kwam akukaze kube mdaka. Abantu abaninzi bacinga ukuba ukutya okulungiselelwe kufuneka kube sisiseko-akukho mbala okanye incasa. Kodwa ndifuna irayisi yam ibe nezinto kuyo, ngaphandle kuxhomekeke kwityuwa,” utshilo uPeters.

Uluhlaza, oBomvu, kunye noLayisi oMthubi

Izithako:

1 indebe yerayisi emdaka

1 indebe ebomvu ebomvu

I-1 ikomityi eqoshiwe ye-anyanisi eluhlaza

1/2 indebe ye-cilantro eqoshiwe

1 icephe yeoyile ye-olive

Iipunipoli ezi-2 zegalikhi ezicoliweyo

1 ikomityi yombona ekhenkcezisiweyo

1 itispuni yecayenne pepper

ityuwa kunye nepepile ukunambitha

Imikhombandlela:

1. Bilisa amanzi, uze ugalele irayisi. Xa amanzi eqala ukubilisa kwakhona, nciphisa ubushushu ukuze ubile kwaye ugubungele.

2. Pheka ugqunywe imizuzu engama-40-50 de irayisi ithenda; gxuma kanye emva kwemizuzu engama-20.

3. Ngoxa irayisi ipheka, lungiselela imifuno; ubushushu beoyile kwi-skillet ngaphezulu kobushushu obuphantsi.

4. Igalikhi egayiweyo malunga nemizuzu emi-4 kude kube kugqamile; Lumka ungatshisi ikonofile.

5. Yandisa ubushushu uye kubude obuphakathi, yongeza imifuno eseleyo kunye nombona kwaye upheke malunga nemizuzu emi-2.

Ixesha lokulungiselela: imizuzu eyi-15 | Ixesha lokupheka: imizuzu engama-50 | Ukuvelisa: Ukhonza 5

Uthumele iTurkey ngeTamatato kunye neCilantro

Izithako:

I-1/2 yepuniji yeoyile okanye ioyile yekhokhonathi

I-tablespoon ye-1 i-garlic egayiweyo

I-1 ikomityi ye-anyanisi ephuzi okanye ebomvu

Ikomityhi ye-1/2 ityhidiweyo

1-2 iicephe ze-jalapeno ezinqunqiweyo

2 amasetyana eethyme

1 ithisipuni ibomvu ebomvu

Iiponti e-1 e-turkey ecekeceke

1/4 indebe cilantro

ityuwa kunye nepepile ukunambitha

1/2 ithisipuni ikumin

Imikhombandlela:

1. Ubushushu be skillet kubushushu obuphantsi; yongeza ioyile kwaye usose igalikhi de ibonakale, malunga nemizuzu emi-2-3.

2. Yongeza itswele, iitumato, ijalapeno, ithyme kunye nepepile; Yandisa ubushushu ukuya phakathi-phezulu kwaye ususe imifuno, malunga nemizuzu emi-4.

3. Yongeza i-turkey yomhlaba kwaye upheke de kube i-turkey iphekwe ngokupheleleyo kwaye imdaka, malunga nemizuzu eyi-10; Gubungela rhoqo kwaye ngokuqhubekayo uqhekeze iziqwengana ezinkulu zeTurkey zibe ziziqwenga ezincinci.

4. Hlanganisa i-cilantro; yongeza ityuwa kunye nepepper ukunambitha.

Ixesha lokulungiselela: imizuzu eyi-15 | Ixesha lokupheka: imizuzu eyi-15 | Isivuno: Inceda i-5

Isitayile esine-Steamed Broccoli MBMK

Izithako:

3 iinyanda ze-broccoli

2 iipunipoyi zeoli yeoli

1/2 isipuni ebomvu pepper flakes

1/2 ithisipuni i-garlic powder

1 ithisipuni yeesame yeoli (ngokuzithandela)

ityuwa kunye nepepile ukunambitha

Imikhombandlela:

1. Lahla isiqu okanye usike izilayi ezishinyeneyo; sika i-broccoli kwiifreythi.

2. Bilisa amanzi; yongeza i-broccoli kwi-steamer kwaye ubeke i-steamer phezu kwamanzi abilayo.

3. I-Steam broccoli engekho ngaphezulu kwemizuzu emi-4; susa kubushushu kwaye ubaleke kwangoko amanzi abandayo ngaphezulu kwe-broccoli ukunqanda ekuphekeni ngakumbi.

4. Phosa i-broccoli epholileyo kwizithako eseleyo; yongeza ityuwa kunye nepepile ukungcamla.

Lungiselela: imizuzu eli-10 | Ixesha lokupheka: imizuzu emi-4 | Isivuno: ii-servings ezili-10

Iimbotyi eziMnyama ezinencasa nje

Izithako:

Iikomityi ezi-2 zeembotyi ezimnyama ezomileyo

2 iipunipoyi zeoli yeoli

I-1 ikomityi ye-anyanisi eqoshiwe

I-1/2 indebe ye-celery eqoshiwe

Iipunipoli ezi-2 zegalikhi egayiweyo

Iikomityi ezi-2 zetamatato

I-2-3 i-sprigs i-thyme entsha

1 itispuni yecayenne pepper

1/2 ithisipuni ikumin (ukhetho)

1/2 ithisipuni isinamon

1 icephe lobusi okanye iswekile emdaka

ityuwa kunye nepepile ukunambitha

Imikhombandlela

1. Ngenisa iimbotyi ngobusuku bonke (okanye iiyure ezi-6 ubuncinci) kwiikomityi ezi-6-8 zamanzi.

2. Emva kokufunxa, khupha amanzi kwaye uhlambulule iimbotyi; ukufudumeza imbiza enkulu kubushushu obuphakathi.

3. Yongeza ioyile kunye ne-anyanisi ecoliweyo, iseleri kunye negalikhi imizuzu emi-2; yongeza iitumato kwaye upheke okongeziweyo imizuzu emi-2.

4. Yongeza iimbotyi ezimnyama ezihlanjwe ngamanzi, i-thyme, i-cayenne pepper, ikumin kunye nesinamon kwimifuno egalelwe imifuno.

5. Yongeza amanzi kunye nobusi, yandisa ubushushu kwaye mayiyeke isemmer igqunyiwe kangangeyure e-1/2 ukuya kwezi-2; ukuvuselela ngamanye amaxesha.

6. Yongeza amanzi ashushu xa kukho imfuneko; yongeza ityuwa kunye nepepile ukungcamla.

Lungiselela: imizuzu eli-10 | Ixesha lokupheka: 35-120 imizuzu | Isivuno: i-8 servings

Uphengululo lwe