Iiresiphi ezinempilo ezivela kwi-Cookbook ye-Biggest Loser

Umxholo

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Umpheki uDevin Alexander, umbhali othengisa kakhulu we Iincwadi zokupheka ezinkulu kakhulu, unika UBUME qhuqha ngaphakathi Ezona mpawu ziLahleko ziphambili zeNcwadi yokuPheka yeHlabathi kunye 75 zokupheka zobuhlanga. Njengazo zonke iincwadi zokupheka kuthotho (kubandakanya Incwadi yokuPheka yoSapho eLahlekileyo kwaye Incwadi yokuPheka enkulu yokulahleka kweDessert), Iincasa zehlabathi inamafutha asezantsi, ikhalori esezantsi, zonke iinguqulelo zendalo zezitya zakho ozithandayo. UDevin, owavela kwiXesha lesi-3 le Eyona mpazamo inkulu, uye wakwazi ukoyisa ukutyeba kakhulu: wehla ngeekhilogram ezingama-70 kwaye uzigcine zingekho iminyaka eli-16.

Q: Kutheni uthathe isigqibo malunga nomxholo othi "Iincasa zeHlabathi" kwincwadi yokupheka elandelayo enkulu?

A: Ibiliqela lonke kwi Eyona mpazamo inkulu othathe isigqibo. Ababukeli abanomdla abanakukwazi ukuzibamba kodwa baqaphele ukuba abantu abakhuphisanayo abafana neqela lonyana kamama waseItali uMike noMaria kunye nabazala baseTongan uSione kunye noFilipe bathetha ngobunzima abanabo xa kufikelela ekuthatheni inxaxheba kwizinto abazithandayo kwinkcubeko okanye kusapho. Kubonakala ngathi ngumxholo ophuma ixesha emva kwexesha, ke kubonakala ngathi lukhetho olucacileyo.

Q: Ukupheka ekhaya ngezithako ezisempilweni kunceda njani ukukhuthaza ukunciphisa umzimba?

A: Akuyomfihlo ukuba izitya ezininzi zokutyela zipakishwe ngamafutha amaninzi kunye neekhalori kunokuba zifuneka ukwenza izitya zibe mnandi kakhulu ekhaya. Kwindawo yokutyela, abapheki bayacelwa ukuba bafumane ukutya etafileni ngokukhawuleza kwaye bajongeke ukuze bangabinalo ixesha lokubukela isitya ngokusondeleyo ukwenza ukuba kubonakale okanye kungcamle ngokugqibeleleyo kusetyenziswa isitshizi seoyile somnquma kunye nesinti ipani. Ukuphosa itoni yebhotolo okanye ioyile epanini kuyenza lula kakhulu into yokuqinisekisa ukuba izinto azizukunamathela kwaye ziya kungcamla okuhle. Kwaye, njengompheki okhe wadibana naye kwaye wadala iiresiphi zokutyela, ndiyazi ukuba kunokuba nzima kangakanani (kwaye kubize kakhulu) kunokuba kukufumana ezinye iindlela ezisempilweni, ezinqabileyo. Ngoko bahlala bengenzi njalo. Ngokupheka ekhaya, iyaphambana indlela ezinokuthi zibhitye ngayo kodwa zibe mnandi ngendlela ehlekisayo – nokuba zenziwe ngazo zonke izithako zendalo. Yiloo nto esingqina ngayo ngale ncwadi intsha, Ezona ncasa ziPhakamileyo zeHlabathi. Usenayo i-lasagna yakho, ii-noodle zakho zaseThai kunye neeChorizo ​​nachos zakho ngaphandle kwesiphumo!

Q: Uzikhethe waziphekisa njani iiresiphi zale ncwadi?

A: Ezinye zeeresiphi zivela ngokuthe ngqo kwiminqweno yabagqatswa. Abanye bakhuthazekile njengoko ndandityhila kwiimenyu ezidumileyo zokuthatha ngaphandle. Emva kokudwelisa uluhlu lwezitya endaziyo ukuba kufuneka zibandakanyiwe, ndichithe iintsuku (ngokoqobo) kwi-Whole Foods ndijonga zonke iilebheli ndizama ukufumana yonke into evela kwisosi yendalo yonke ye-marinara eneswekile encinci, ityuwa, amanqatha, iikhalori , njl njl. kwitshizi elingana neendlela zokutya ezilahlekileyo eziye zanyibilika kakuhle ukuya kwisosi yesoyidi ephantsi engenazo iikhemikhali okanye izithinteli. Ndakuba ndibafumene, ndabetha ekhitshini ndabaleka uvavanyo emva kovavanyo ndade ndafika ezityeni ezigqityiweyo bendisazi ukuba abantu bazozinqwenela.

Umbuzo: Yeyiphi eyona ndlela ingcono yabasetyhini yokusebenzisa le ncwadi kwaye bayidibanise kwiinzame zabo zokunciphisa ubunzima?

A: Gxumela nje! Ngokukrakra. Xa iminqweno ibetha, ngaphambi kokuthatha ifowuni uku-odola ukuphuma, vula incwadi. Okanye kungcono, bafanele baphendule ngomzuzu abawufumanayo kwaye bagcine izithako ezifunekayo ukwenza izitya abaziyo ukuba baya kuzilangazelela ngaphambi kokuba umnqweno ube namandla kakhulu. Kuba ndibandakanya ulwazi olunzulu ngesondlo, kulula ukulingana ukutya nakweyiphi na isicwangciso sokulahleka kobunzima. Ezi zitya zixhomekeke kakhulu kuwo onke amanqanaba ukuba ayizukunceda kuphela kwimizamo yokunciphisa umzimba, iya kubanceda abo banengxaki yemicimbi ye-cholesterol.

Umbuzo: Kunokwenzeka njani ukuphepha ukuswela ngelixa ulahlekelwa okanye ugcina ubunzima bakho?

A: Nabani na ondaziyo uyazi ukuba ndiye ndagcina i-70 pounds off for close to 20 years kuba ndidala izitya ezigxile kwiminqweno. Andenzeli nje izinto ezilula ezitshintshayo ezifana nokutshintshisa isoseji yemifuno nechorizo. Endaweni yoko, ndibeka inyama yehagu etyebileyo eyongezelelekileyo njengokuba ungenza inyama yehagu etyebileyo, emva koko ndongeza ukufuma kunye nomzimba (kwimeko yechorizo, ndongeza indawo yeqanda kunye ne-oatmeal - ungakhathazeki, awukwazi. incasa!) ukuyenza ibe kufutshane nokuthungwa kwechorizo ​​enamafutha. Ndigcina malunga ne-25 g yamafutha ngokukhonza, kodwa iyanqweneleka njengezinto zemveli! Andinguye umpheki wentonga we-tofu-ne-carrot kwaye andikholelwa ekuzinciphiseni. Masijongane nayo, ukuba unqwenela iSteak au Poivre, ufuna inyama ebomvu kunye nesosi cream. Ewe, ndiyihambisa loo nto ... kwaye kungekhona ngokubeka i-yogurt kwi-tofu okanye i-mushroom "steak."

Isipinatshi sesithathu seLasagna

Ukuba awunguye umlandeli omkhulu wesipinatshi, kodwa ujonge indlela yokufaka okungakumbi kukutya okutyayo, le recipe ilungile. I-flavour yesipinashi ilula kakhulu, kodwa uya kufumana zonke izibonelelo zondlo. Qiniseka ukuba ucofe kakuhle isipinatshi ukuze ususe konke ukufuma okungaphezulu. Ngaphandle koko, uya kugqiba nge-saggy lasagna.

1 ithisipuni yeoli yomnquma eyongeziweyo

I-14 ye-lasagna noodles epheleleyo yengqolowa

Iphakheji eyi-1 (ii-ounces ezili-12) ispinatshi esinqunqwe ngumkhenkce, sinyibilikisiwe

Iikomityi ezi-3 zonke-ezinga-fat-free ricotta cheese, etsalwe nakweyiphi na into engamanzi ngaphezulu kwesikhongozeli

3 amaqanda amakhulu amhlophe

1⁄4 indebe entsha itshizi yeParmesan

Iipunipoli ezi-2 ezicoliweyo ze-parsley ezitsha

I-1 ithispoon umgubo wegalikhi

Ityuwa yolwandle, ukunambitha

I-pepper emnyama yomhlaba, ukunambitha

I-21⁄2 iikomityi zonke-zendalo ezinamafutha aphantsi, ityuwa ephantsi, i-sauce ye-marinara engenaswekile (ndasebenzisa i-Monte Bene Tomato Basil Pasta Sauce)

Ii-ounces ezi-4 ezenziwe nge-almond mozzarella ushizi (ndisebenzise uLisanatti)

Ukucwilisa i-oven ukuya kuma-350 ° F. Yizisa imbiza enkulu yamanzi anetyuwa ukuba ibile.

Faka iphepha elikhulu lokubhaka ngephepha eline-wax. Xa amanzi ebila, yongeza ioli yeoli embizeni. Yongeza i-noodle ebhodweni uze upheke, uvuselele ngamanye amaxesha, imizuzu eyi-8 ukuya kwe-10, okanye kude kube yi-dente. Ukucoca kakuhle. Sika okanye ukrazule i-2 yee-noodle kwisiqingatha ububanzi.

Okwangoku, coca isipinatshi kakuhle ngokusicofa kwitawuli ecocekileyo, engenanto kwaye ude ususe wonke umswakama ongaphezulu. Nje ukuba ucinge ukuba konke ukufuma kususiwe, qhubeka ucofe isipinatshi nangakumbi ukuqinisekisa ukuba somile ngokupheleleyo. Kwisitya esiphakathi, xuba i-ricotta, abamhlophe beqanda, amacephe ama-3 eParmesan, iparsley, kunye nomgubo wegalikhi de udityaniswe kakuhle. Faka isipinatshi esikhanyiweyo de sidityaniswe kakuhle. Ixesha kunye neetyuwa kunye nepepper.

Ukuqokelela i-lasagna, sasaza i-1⁄2 indebe ye-sauce ye-marinara ngokulinganayo ngaphantsi kweglasi ye-9 "x 13" okanye isitya sokubhaka i-ceramic. Beka i-noodle ezingama-31⁄2 ngokulinganayo ngaphantsi kwesitya kwisitya esinye. I-dollop enye yesithathu yomxube we-ricotta kwiipuni ezinkulu kwi-noodle kwaye, usebenzisa i-spatula yerabha, isasaze kwinqanaba. Nciphisa ikota enye ye-mozzarella ngokulinganayo kwi-ricotta. Phezulu i-cheese layer kunye ne-1⁄2 indebe ye-sauce eseleyo. Phinda le nkqubo yokubeka (i-noodle, umxube we-ricotta, i-mozzarella, i-sauce) amaxesha amabini ngaphezulu. Kwinqanaba lokugqibela, phezulu kwe-lasagna kunye neyokugqibela yeeodle. Sasaza i-sauce esele ngokulinganayo phezu kweeodle. Nciphisa i-mozzarella eseleyo, emva koko iParmesan eseleyo.

Vala isitya ngefoyile kwaye ubhake imizuzu engama-30. Ukutyhila kwaye ubhake imizuzu emi-5 ukuya kweli-10 ubude, okanye de itshizi inyibilike kwaye i-lasagna ishushu kuyo yonke indawo. Vumela ukupholisa imizuzu emi-5. Sika kwiikwere ezi-8 kwaye usebenze.

Yenza iinkonzo ezi-8

Ngokusebenza: iikhalori ezingama-257, iiproteni ezingama-22 g, 34 g iikhabhohayidrethi (6 g iswekile), 4 g amafutha, 1 g amanqatha agcweleyo, 3 mg ye-cholesterol, 7 g ifayibha, 353 mg yesodiyam

Crispy yehagu Wontons

Abona bantu bakhuphisana kakhulu nabaLahlekileyo kwaye ndiyakuthanda ukukhonza ezi wonton kunye neeShrimp Toasts kunye ne-Chinese Chicken Chop Salad xa ubamba abahlobo ukuba babukele umboniso.

Qiniseka ukuba usebenzisa iphepha elilungileyo lokubhaka kwezi-wonton. Ukuba awunayo, unokubeka umgca kwiphepha lokubhaka kunye ne-foil nonstick okanye i-silicone mat mat. Ngenxa yokuba ubushushu be-oven buphezulu kakhulu, kungcono ukuba ungasebenzisi iphepha lesikhumba. Ukuba usebenzisa ngaphezu kwephepha elinye lokubhaka, qiniseka ukuba uwabeka ngapha nangapha kwi-oven yakho ukuqinisekisa nokuba mdaka.

Isitshizi se-olive oil (ipropellant simahla)

I-1⁄8 ikomityi enkonkxiweyo, yonke-yendalo, ikhutshwe kunye ne-chestnuts yamanzi esikiweyo

I-karoti e-1 ephakathi, ihlutshiwe, inqunywe, kwaye inqunyulwe kwiinqununu ezi-6 ezilinganayo

4 ama-scallions aphakathi, anqunywe kwaye anqunywe kwisithathu

Ii-ounces ezi-8 zenyama yehagu eyomileyo

1⁄2 icephe eyomileyo yesherry

1 icephe yonke-yendalo iqanda endaweni

1⁄2 icephe leoli yesesame eshushu

Cwina ityuwa

Cwina umhlaba omnyama

I-24 (malunga ne-3 "-sikwere) yonke ingqokelela ye-wonton wrappers (bendisebenzisa uNasoya

Won Ton Wraps) jonga inqaku.

Imostade eshushu yendalo yonke yokudipha (ukhetho)

Beka i-oven rack kwindawo ephantsi ehovini. Ukuphelisa i-oveni ukuya kwi-450 ° F. Inkungu encinci iphepha elikhulu lokubhaka elingapheki kunye nokupheka.

Beka i-chestnuts yamanzi, i-carrot, kunye ne-scallions kwisitya seprosesa yokutya efakwe i-blade blade. Inkqubo de izithako zigaywe, ziyeke ukukrazula emacaleni esitya ngokukhawuleza, ukuba kuyimfuneko. Beka imifuno eqoshiwe kwi-fine mesh strainer. Ukusebenzisa i-spatula yerabha okanye i-spoon, cinezela naluphi na umswakama.Dlulisa imifuno egalelweyo kwiglasi ephakathi okanye isitya sokuxuba seplastikhi kwaye ungeze inyama yehagu, isherry, indawo yeqanda, ioyile, ityuwa kunye nepepile. Ngefolokhwe okanye izandla ezicocekileyo, xuba izinto de udibane kakuhle.

Gcwalisa isitya esincinci ngamanzi abandayo.

Beka i-wonton wrapper kwindawo yokusebenzela ecocekileyo nethe tyaba. Spoon 1 icephe yokugcwalisa embindini wesisongeli. Gxuma umnwe wakho emanzini kwaye uqhube incam yomnwe wakho kwincam ezimbini ezidityanisiweyo zesonga. Songa isongelo kwisiqingatha sedayagonali, wenze unxantathu. Cinezela ngobunono umunwe wakho ujikeleze imiphetho yesisongelo, ukutywina icala elomileyo kwicala elinamanzi, ulumke ungashiyi nawaphi na amaqamza omoya. Cinezela ekuzalisweni kancinci ukuze usasaze (ukuba induli yokuzaliswa embindini inzima kakhulu, i-wontons ayiyi kupheka ngokulinganayo).

Dlulisa i-wonton kwiphepha lokubhaka elilungisiweyo. Qhubeka ugcwalisa kwaye utywine i-wonton wrappers eseleyo, de kusetyenziswe yonke ingxube yokuzalisa kunye ne-wrappers. Ukusebenza kwiibhetshi ukuba kukho imfuneko, beka zonke iiwonton ezigqityiweyo kwiphepha lokubhaka kwisitya esinye, ukuze zingachukumisi.

Gcoba inkungu kancinane phezulu kwi-wontons kunye ne-spray yokupheka kwaye ubhake imizuzu emi-5 kwi-rack ye-oven ephantsi. Ziphethule ngobunono, zigqume imiphezulu kwakhona nge-spray yokupheka, kwaye ubhaka imizuzu emi-3 ukuya kwemi-5 ubude, okanye kude kube ngaphandle kubomvu kwaye i-turkey ayisekho pink, uqaphele ukuba ungatshisi imiphetho yeewonton. Khonza ngokukhawuleza nge-sauce yokudipha, ukuba uyafuna.

Qaphela: Unokufuna ezimbalwa ngaphezulu kwama-wonton ezisongelayo, njengoko umthamo wokugcwaliswa kunye nokuchaneka kokulinganisa isipuni ngasinye kunokuhluka kancinci. Idatha yesondlo isekwe ekusebenziseni konke ukuzaliswa kwezisongeli ezingama-24.

Yenza iinkonzo ezi-4

Ngokukhonza (iiwonton ezi-6): iikhalori ezingama-228, iiprotheyini eziyi-19, ii-carbohydrate ezingama-26 (2 g iswekile), i-4 g yamafutha, i-1 g yamafutha ahluthayo, i-45 mg ye-cholesterol, i-2 g yefayibha, i-369 mg yesodium

Iintlanzi zeFiesta Tacos

Inqaku likaDevin: Xa uthenga intlanzi yakho, hlala uqiniseka ukuba ucela "isiphelo esinzima." Ukusondela kwenyama kumsila, ubunzima bayo buhlala bukhona kuba umsila wenza owona msebenzi ukwenza iintlanzi zidade. Apha ufuna ngokukodwa isiqwenga sentlanzi esityebileyo ukuqinisekisa ukuba ii-tacos zakho ziyinyama.

Ii-ounces ezi-4 ze-halibut filet, ngokukhethekileyo zibanjwe zasendle, zinqunywe zibe zii-8 ngokulinganayo

1 itispuni esingenatyuwa eMzantsi-ntshona okanye isinongo saseMexico

Ityuwa yolwandle, ukunambitha (ngokuzithandela)

Isitshizi se-olive oil (ipropellant simahla)

2 (malunga ne-6)

1 icephe lentlanzi iTaco Sauce

1⁄2 ikomityi yekhaphetshu ecoliweyo

Icephe eli-1 ligawulwe amagqabi e-cilantro amatsha

Ikomityi ye-1/4 efunxwe kakuhle ipico de gallo okanye isalsa entsha

2 i-lime wedges ezincinci

Beka intlanzi kwisitya esincinci kwaye ufefe ngesinongo kunye netyuwa, ukuba uyafuna. Gxobhoza kakuhle ukugqoka.

Beka i-skillet encinci ye-nonstick phezu kobushushu obuphakathi. Xa kushushu, yinkungu kancinci ngesitshizi sokupheka kwaye wongeze intlanzi. Pheka, ujike ngamanye amaxesha, imizuzu emi-3 ukuya kwemi-5, okanye de kube ziqhekeza zibomdaka ngaphandle kwaye zibhabhe ngokulula embindini. Susa epanini kwaye ubeke kwisitya. Gquma ukuze uhlale ushushu.

Beka iitortila enye ngexesha kwenye i-skillet encinci ye-nonstick phezu kobushushu obuphakathi ukuzifudumeza. Xa ushushu kwelinye icala, zibambe. Xa omabini amacala efudumele, tshintshela nganye kwisitya sokutya. Sasaza i-1⁄2 icephe le-sauce ngokulinganayo kumbindi we-tortilla nganye. Yahlula intlanzi ngokulinganayo phakathi kwee-tortilla, ulandelwa yikhaphetshu, i-cilantro kunye ne-salsa. Khonza ngokukhawuleza, kunye ne-lime wedges ecaleni.

Yenza i-1 yokuphakela

Ngokukhonza: 275 iikhalori, 26 g protein, 27 g carbohydrates (1 g iswekile), 7 g amanqatha, ukulandelela amafutha, 36 mg cholesterol, 3 g fiber, 207 mg sodium

Ikhredithi yerepipe: Ikhredithi yerekhodi yile: Ishicilelwe kwakhona: Ezona ziLahleko ziLahleko zeNgcaciso yeHlabathi ngeNcwadi nguDevin Alexander (c) ngo-2011 yiLinsti yeLayisensi yeStudiyo eLLLP. Eyona ilahlekileyo inkulu (TM) kunye ne-NBC Studios, Inc., kunye neReveille LLC. Imvume enikezwe nguRodale, Inc., Emmaus, PA 18098. Iyafumaneka naphi na apho kuthengiswa khona iincwadi.

UMelissa Pheterson ngumbhali wezempilo kunye nokuqina komzimba kunye nombono we-trend-spotter. Mlandele kwi preggersaspie.com nakwi-Twitter @preggersaspie.

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