Iindlela zokuLungiselela isidlo sasemini ezinokuGcina phantse ama- $ 30 ngeVeki

Umxholo

• Ukulungiselela isidlo sasemini kunokongela imali-kwaye ayisiyiyo yonke loo nto.
• Hayi, akufuneki utye into enye isidlo sasemini yonke imihla.
• Iilwimi ezimbini zokuLungiselela ukutya
• Uluhlu lweegrosari
• Iresiphi #1: I-Turkey Meatballs
• Iresiphi #2: Vegan "Inkukhu" isuphu yeNoodle
• Uphengululo lwe

Uninzi lwabantu luyazi ukuba ukwenza isidlo saphambi kokutya kubiza kancinci kunokutya okanye ukuya kwindawo yokutyela, kodwa uninzi aluqondi ukuba ulondolozo olunokubakho luhle enkulu. Kunokuba mnandi ukwaphula usuku lwakho ngokuphuma uyokuthatha isidlo sasemini kunye ne-ofisi yakho ye-BFF, kodwa iingenelo zokulungiselela isidlo sakho sasemini kwangethuba zidlulela ngaphaya kokuba nobubele kwiakhawunti yakho yebhanki-ungaphela usitya ukutya okunempilo ngenxa yesidlo. ukulungiselela kwakhona. Nantsi indlela. (Eyeleleneyo: Ukutya njani uLungiselelo njengeOlympian)

Ukulungiselela isidlo sasemini kunokongela imali-kwaye ayisiyiyo yonke loo nto.

"Ndifumanise ukuba xa ndithenga ukutya bendidla ngokuthenga (ex: bendikuthanda ukuthenga isalmon, ibroccoli, kunye neebhatata kwaDig Inn), ndingenza isahlulo sesithathu okanye sesine ngexabiso lesinye kwisidlo sasemini ukuthatha indawo, "ucacisa uTalia Koren, umseki we Workweek Lunch, ebonelela ngenkqubo yokulungiselela isidlo (ukulungiselela ulwabiwo mali ngokupheleleyo, BTW).

Ngokophando olwenziwa yiVisa, abantu baseMelika bachitha umyinge wama-53 eedola ngeveki xa bethenga isidlo sasemini. Ukuba uhlala kwisixeko esinexabiso elongezelelweyo njenge-NYC okanye iSan Francisco, unokuchitha nangaphezulu koko. (Ehambelana: Ndisindile ekutyeni nge-5 yeedola ngosuku kwi-NYC- kwaye khange ndilambe)

Kodwa ngokutya isidlo sasemini, unokutya ukutya okufana kakhulu nesidlo sasemini sakho ngeqhekeza leendleko. "Isitya se-burrito eChipotle sibiza ubuncinci i-9 yeedola ngerhafu, kuxhomekeke kwinto oyifumanayo. Kodwa ungazenza zontathu ezo zahlulo ekhaya ngexabiso elifanayo," watsho uKoren. "Iimbotyi ezimnyama, irayisi, kunye nezinye izithako zesitya se-burrito zakudala azibizi mali ingako! Kuyafana nakwezinye izinto ezikhethiweyo zesidlo sasemini, njengesaladi, iisandwich kunye neesuphu."

Owu, kwaye uya kufumanisa ukuba ukutya kwangaphambili kwenza kube lula ukwenza ukhetho olusempilweni kwisidlo sasemini-ibhonasi enzulu. "Ukulawulwa kwezithako kunceda kakhulu ukuba unezithintelo ekudleni okanye ukuba ungumntu okhetha ukutya, kunye nezahlulo zakho zinokulungela iimfuno zakho zokulamba," utshilo uKoren. (I-FYI, nazi iindawo zokupheka ezilungiselelwe abantu abapheka enye.) Ngamanye amagama, awuyi kuziva ngathi kufuneka uqhubeke utya emva kokuba sele uhluthi kuba ulahle imali eli-10 kwisidlo sakho. Kwaye ukufumana isidlo sasemini esele silungiselelwe kwangaphambili kuya kukugcina ungatyibiliki ngokungxamisekileyo kwizinto ezinokukuhenda, ezinempilo encinci kufutshane.

Malunga ne-$25, ungenza izidlo ezintandathu ekhaya (ngaphezulu koku kungezantsi), oku kuthetha ukuba uya kuba nesidlo esinye esongezelelweyo ongasisebenzisa kwisidlo sangokuhlwa (okanye wabelane nomhlobo!), kwaye uya konga malunga ne-$28 kwinkqubo . Ukuba uhamba uyokuthenga isidlo sasemini yonke imihla uye ekutyeni ukutya, unokugcina kwenye indawo kwibhola ye- $ 1,400 ngonyaka ngesidlo sasemini kuphela. Uphambene, akunjalo?!

Nokuba awutshintsheli kwisidlo saphambi kokutya kwakho, konke oko kunokwenza umahluko omkhulu kubulumko bohlahlo-lwabiwo mali. UKoren uthi: "KwisiXeko saseNew York bendigcina i-250 yeedola ngenyanga ngokutya isidlo sakusasa, isidlo sasemini kunye nesidlo sangokuhlwa ekhaya. "Undincede ndonwabela amava okutya ngaphandle, kwaye ndafumana ukukhetha malunga neeresitoretri ezisemgangathweni endiya kuzo." (Eyeleleneyo: Kutheni Ukuqala iKlabhu yeSidlo esineMpilo yokuLungiselela iSidlo sasemini kunokuguqula iSidlo sakho sasemini)

Hayi, akufuneki utye into enye isidlo sasemini yonke imihla.

Enye indawo enkulu yeentlungu xa kufikwa kwisidlo sasemini sokulungiselela isidlo kukuba abantu bahlala bengafuni ukutya okufanayo. ngqo. into. yonke imihla yeveki. Umnqweno wokwahluka yinxalenye yesizathu sokuba abantu abaninzi bakhethe ukuthenga isidlo sasemini. Nazi iindaba ezimnandi: Awunyanzelekanga ukuba uzinikele kwisidlo esinye iveki yonke ukuba utya isidlo sasemini.

“Enyanisweni, andidli ngokucebisa ukuba umntu atye izidlo ezintlanu zasemini zilandelelana,” utsho uKoren. Emva kwayo yonke loo nto, iyadika, ngokukhawuleza. "Bendihleli ndisebenzisa inkqubo apho ndilungiselela khona iindlela ezimbini zokupheka ngeeCawa zesidlo sasemini ukuze ndibeneentlobo ezahlukeneyo, kwaye ndingazicima ndizicime," ucacisa.

Ukuba oko kubonakala kunzima kakhulu, kukho esinye isicwangciso esinokubhenela: "Ukuba ungumpheki we-novice kwaye iindlela zokupheka ezimbini ngosuku olunye zibonakala ngathi zininzi, ungazama ukwenza i-buffet prep," u-Koren ucebisa.

Kulapho upheka khona izinto ngaphandle kweresiphi kwaye wakhe ukutya njengoko usiya. Umzekelo, unokugcoba i-broccoli, susa isipinatshi, ubhake inkukhu, kwaye upheke ibhetshi enkulu yequinoa. "Yonke imihla inokwahluka ngaphandle kokupheka ngaphezulu," wongeza uKoren. (Lo mceli mngeni weentsuku ezingama-30 wokulungiselela ukutya kwabaqalayo uya kukunceda uphinde usebenzise ukutya kwakho okushiyekileyo.)

Omnye umba oqhelekileyo ngokutya kwangaphambili kukuba kunzima ukusebenzisa ipakeji yokutya okuthile (njengeponti yamabele amabele) kunye neresiphi enye. Eso sesinye isizathu sokuba uKoren adibanise iiresiphi ezimbini ngeveki ngesidlo sasemini ezingcamla ngokwahlukileyo kodwa zabelana ngezithako ezithile. Oku akukongi imali kuphela, kodwa kukwanciphisa inkcitho.

"Ukuba uthenga izithako zokwenza isidlo esinye, uya kuba nokutya okuseleyo okusetyenziswa kwesinye isidlo (okuthatha ixesha elingakumbi ukwenza) okanye konakala kwifriji yakho," utsho. "Iindlela zam zokupheka zinabantu abasebenzisa i-zucchini yonke, i-bell pepper yonke, okanye yonke iponti ye-turkey yomhlaba ukuze ungabi nanto eseleyo yokuqonda ukuba wenzeni okanye ulahle. Xa uchitha ukutya, uchitha imali nawe, ke ulungiselelo lwesidlo luyakunceda ukuba ungayiphathi loo nto. "

Iilwimi ezimbini zokuLungiselela ukutya

Uqinisekile ukuba ukulungele ukuyinika? Nantsi yonke into ekufuneka uyazi. (Ufuna ezinye izimvo? Jonga le mibono yokulungiselela ukutya engeyiyo inkukhu elusizi kunye nerayisi.)

Uhlahlo lwabiwo-mali: $25, kuthatyathwe iziqholo, esebenza ngaphandle $4.16 ngesidlo 6 izidlo, 3 iresiphi nganye. (UKoren uthenge ezi grosari eColorado, ke amaxabiso kwindawo yakho anokwahluka kancinci.)

Ukuzibophelela kwexesha: Imizuzu engama-60 ukuya kwengama-90, kuxhomekeke kumava akho okupheka

Uluhlu lweegrosari

• I-1 14-oz (396g) iphakheji yetofu eyongezelelekileyo
• I-1 12-oz (340g) ipakethe yespaghetti (ekukhethwa ukuba i-protein ipasta efana ne-Banza)
• 3 iintonga zeseleri
• 3 iminqathe
• 1 itswele elimthubi
• umhluzi weveggie (okanye amanzi)
• igalikhi
• isosi yesoyi
• I-16 oz (453g) i-turkey yomhlaba
• 1 iqela le-kale
• ioli yokhetho lwakho
• Ipesto ethengiweyo okanye eyenziwe ekhaya (uKoren uthanda uMrhwebi uJoe's)
• itshizi egreyithiweyo oyikhethile (iParmesan, iPecorino Romano, iFeta, njl.
• isosi ebomvu oyikhethile
• i-thyme eyomileyo
• iparsley eyomileyo
• ikumin powder
• umgubo wetswele
• icayenne
• ityuwa
• ipelepele
• iipepile ezibomvu

Iresiphi #1: I-Turkey Meatballs

Izithako

• I-6 oz (170g) ipasta engenagluten (sebenzisa isiqingatha sebhokisi ye-12-oz)
• I-16 oz (453g) yomhlaba iturkey
• I-1/2 i-anyanisi etyheli, isikiwe
• Iigrafu ezi-3 zegalikhi, igalelwe kwaye yahlulwa
• ityuwa nepepile ukungcamla
• 1 itispuni ikumin
• 2 iisupuni zethyme
• 1 itispuni yetswele umgubo
• I-1/2 ithisipuni ye-cayenne
• Iipuniwe ezi-2 zeoyile ozikhethile
• 6 iikomityi kale, zinqunqwe
• Iipuniwe ezi-6 ezithengiweyo Ivenkile okanye ipesto eyenziwe yasekhaya
• Ukuzikhethela: itshizi oyikhethileyo yokuhlobisa
• Ukuzikhethela: i-sauce ebomvu oyikhethayo kwiibhola zenyama

Imikhombandlela

1. Lungiselela i-pasta ngokwepakethe. Gcina i-1/2 indebe yamanzi epasta.
2. Lungisa iibhola zenyama ngokudibanisa i-turkey, itswele, i-1/2 yegalikhi kunye nazo zonke iziqholo kwisitya. Hlanganisa kakuhle kwaye wenze iibhola ezili-9 ngezandla zakho.
3. Yongeza ioli kwi-skillet phezu kobushushu obuphakathi. Emva kwemizuzu emi-2, yongeza i-meatballs ye-turkey. Bayeke bapheke malunga nemizuzu emi-5 ngaphambi kokuba baziqengqe. Phinda eli nyathelo de kuphekwe (malunga nemizuzu eli-15) emva koko ususe epanini kwaye ubeke ecaleni.
4. Yongeza ioli encinci, i-kale, kunye negalikhi eseleyo epanini. Gcoba malunga nemizuzu emi-5, de i-kale ithambile.
5. Ukuqokelela: Phonsa ipasta kunye ne-pesto kunye nokugcinwa kwamanzi kwepasta emva koko wahlule kwizikhongozeli zakho. Yongeza i-kale, i-turkey meatballs, kunye ne-garnishes (ukuba usebenzisa). Esi sidlo sisebenziseka kwisikhenkcisi kwaye sifudumeza kakuhle ngakumbi kwi-microwave okanye kwisitovu.

(Izinto eziNxulumeneyo: Iingcamango ezingama-20 onazo ngokuqinisekileyo xa ulungiselela ukutya)

Iresiphi #2: Vegan "Inkukhu" isuphu yeNoodle

Izithako

Kwi-Marinade ye-Tofu

• 1/4 indebe ye-soy sauce
• 2 iicephe zeveggie umhluzi
• Ipepile esemhlabeni

Izithako eziphambili

• 1 14-oz (396g) iphakheji eqinile tofu
• 6 oz ispaghetti okanye noodles
• 3 iintonga ze-celery, zinqunyulwe
• Iinqwelo ezi-3 zomnqatha, ezinqunqiweyo
• I-1/2 i-anyanisi etyheli, isikiwe
• Iikomityi ezine zomhluzi weveggie
• Iikomityi ezimbini zamanzi
• Iigrafu ezi-2
• 2 iisupuni zethyme
• 2 iitapuni eyomileyo iparsley
• ityuwa nepepile ukungcamla
• iipepile ezibomvu

Imikhombandlela

1. Kwisitya, hlanganisa i-soy sauce, umhluzi we-veggie, kunye nepepper yomhlaba. Ukuphelisa i-oveni yakho ukuya kwi-400 ° F.
2. Gcoba i-tofu, yinqumle ibe ngamacube, kwaye ungeze iziqwenga kwisitya kunye ne-marinade. Gxotha ngobumnene ukugqoka iziqwenga kwaye ubeke eceleni.
3. Lungisa isuphu ngokudibanisa ioyile kunye netswele elinqunqiweyo embizeni enkulu kubushushu obuphakathi. Zilungiselele kakuhle kwaye emva kwemizuzu embalwa, yongeza yonke imifuno. Vumela ukupheka imizuzu emi-5. Emva koko yongeza umhluzi kunye neziqholo uze nemathumba. Yongeza ipasta (engaphekwanga) kunye nemizuzu engama-20. Yiphunga isobho njengoko ipheka kwaye ulungelelanise iziqholo njengoko kufuneka.
4. Ngelixa isuphu ipheka: Lungiselela iphepha lokubhaka ngesitshizi sokupheka. Yongeza i-tofu kwiphepha lokubhaka kwaye usasaze iziqwenga ngokulinganayo. Bhaka imizuzu eyi-15. Ukutsiba iziqwenga ze-tofu phakathi kwesiqingatha kukukhetha.
5. Xa i-tofu yenziwe (kufuneka ibe crispy kancinane emacaleni), yongeza kwisobho. Cima ubushushu kwaye wahlule isuphu ibe zizikhongozeli ezithathu zokulungiselela ukutya. Esi sidlo si-freezer-friendly kwaye sihlaziya ngcono kwi-microwave okanye kwisitovu.

Uphengululo lwe