UEllie Krieger ufumana njani isidlo sangokuhlwa kwitafile ngokukhawuleza

Umxholo

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Inkwenkwezi yenethiwekhi yokutya kunye nesazi sokutya uEllie Krieger konke malunga nokulingana. Umboniso wakhe, Umdla wokutya osempilweni, imalunga nokupheka ukutya okunempilo okumnandi-kwaye kuyangena kwishedyuli exakekileyo. "Siphila kwihlabathi elinencasa ikona enye, kwaye lisempilweni kwelinye," utshilo. "Yintsomi ukuba kufuneka ibenjalo-kwaye injongo yam kukufumana indawo emnandi apho badibana khona." Enye yeendlela azenza ngayo ezi zinto: ngokuphucula ukutya okunokunqunqwa, ukushushubezwa kunye namanzi abilayo afakwe ngaphakathi kwesiqingatha seyure. Incwadi yakhe Weeknight Wonders igcwele ezi zokupheka. (Ukufumana iingcebiso ezingaphezulu, jonga i-Genius Meal Planning Ideas kwiVeki ephilileyo.)

Kodwa nabapheki abadumileyo bazifumana bengenaso isicwangciso somdlalo kwaye badinga isidlo esisempilweni, yiyo loo nto uKrieger egcina isitya sakhe sefriji kunye nefriji enezinto ezinokutya okunempilo okuhlanganisana ngokulula kwisidlo esikhulu, ngokungafaniyo neetyuwa kunye neembotyi , ipasta yokutya okuziinkozo, ityhuna enkonkxiweyo kunye nesalmon, kunye neziqhamo ezibandayo kunye nemifuno. Ukwagcina iiCoupbell zesicelo esempilweni zikaCampbell, kwaye ubambisene nenkampani ukuzisa ulwazi ngesifo sentliziyo kwabasetyhini. (I-Campbell isebenzisana ne-American Heart Association ukwenza umgca weSicelo seMpilo ufezekise iimfuno zeqela kwi-checkmark yentliziyo.) Wenze le-skillet enye, i-super-fast, iresiphi enempilo yentliziyo esebenzisa i-Healy Cela isuphu ye-tomato ejiyiweyo.

Inkukhu eneBhontshisi emhlophe kunye neVegetable Simmer

Izithako:

Iziqwenga ezi-4 zesifuba senkukhu esingenalusu esingenamzimba (malunga ne-1 ¼ yeepawundi zizonke)

¼ iisupuni zetyuwa

Itispuni ipepile emnyama esandula ukwenziwa

2 iipunipoyi zeoli yeoli

1 itswele encinci, enqunqiweyo

1 i-karoti enkulu, ihlutshiwe kwaye inqunywe kakuhle

1 enkulu zucchini, idayisi

Iigrafu ezi-2 zegalikhi, egayiweyo

Itispuni yethyme eyomileyo

1 10 ¾-ounce can Campbell's Healthy Isicelo Condensed Tomato Soup

1 15.5-i-ounce ayinakho ityuwa eyongezwe iimbotyi ezimhlophe (njenge-cannellini), egalelwe kwaye ihlanjwe

2 iitispuni entsha yejusi yelamuni

½ indebe ye-basil yamagqabi, inqunyulwe kwiirebhoni

Imikhombandlela:

1. Ixesha lenkukhu ngetyuwa kunye nepelepele.

2. Kwisilikidi esikhulu ngaphezulu kobushushu obuphakathi, shushu icephe elinye leoli. Yongeza isiqingatha senkukhu kwaye upheke de ubonwe ngamacala omabini kwaye upheke, malunga nemizuzu engama-2-3 kwicala ngalinye. Dlulisela kwisitya kwaye ugqume ngefoyile ukuze uhlale ushushu. Phinda nenkukhu eseleyo.

3. Yongeza icephe eliseleyo le-oyile epanini, unciphise ubushushu obuphakathi, kwaye ugalele itswele. Ukupheka de itswele lithambile kwaye translucent, malunga 3 imizuzu. Yongeza i-carrot, i-zucchini, igalikhi, kunye ne-thyme, kwaye upheke, uvuselele, kude kube yiminqathe ithenda kodwa isomelele, malunga nemizuzu emi-5. Faka isuphu kunye ne-¼ yekomityi yamanzi. Yongeza iimbotyi uze ubilise. Ukunciphisa ubushushu ukuya ezantsi kwaye upheke, ugqunywe, uvuselele ngamanye amaxesha, de ibe imifuno ithenda, malunga nemizuzu esi-8. Gxotha kwijusi yelamuni.

4. Yahlula-hlula umxube wembotyi nemifuno phakathi kweepleyiti ezine uze umphezulu ube neqhekeza lenkukhu. Gcoba nge-basil entsha.

Ikhonza: 4

Lungiselela: Imizuzu emi-6

Pheka: Imizuzu engama-24

Iyonke: Imizuzu engama-30

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