Tikukufotokozerani zamtengo wapatali khumi kuchokera m'buku la Gwyneth Paltrow, lomwe munaphika lomwe simudandaula.
Gwyneth Paltrow, yemwe ndi katswiri wa ku Hollywood, akutsatira chakudya chamagulu, chomwe wakhala akusunga kwa zaka 10 zapitazo. Chikondi cha zokoma, koma chopanda vuto kwa maphikidwe apangidwe chinalimbikitsa bambo ake. Madzulo aliwonse ankaphika chakudya cha mayi wa Gwyneth, yemwe ankagwira ntchito monga ojambula. Bukhu loyamba la nyenyezi yotchedwa "mwana wamkazi wa Papa" linafalitsidwa mu Russian, ndipo lachiwiri Ndilo All Easy silinawamasulidwe kuchokera ku Chingerezi. Pakali pano, muli mmenemo mungapeze maphikidwe abwino komanso othandiza, omwe adzabwererenso panyumba iliyonse yatsopano.
1. Risotto ndi sipinachi ndi nandolo
Risotto kawirikawiri ndi mbale yapamwamba yokhala ndi kalori yokhala ndi tchizi kapena mafuta. Njira yokhala ndi sipinachi mphukira ndi yosavuta kuti izitumikira pa chakudya chamadzulo.
Zosakaniza:
- 700 ml wa msuzi pa masamba;
- Lemu 1;
- Supuni 2 mafuta abwino;
- theka la babu yoyera;
- Phesi limodzi la leek;
- 2 cloves adyo, kudutsa muphwanya;
- mchere wamchere;
- chithunzi;
- 250 magalamu a mpunga;
- 100 g sipinachi;
- 170 g wa nandolo yatsopano kapena yamazira;
- 15 g wa basil;
- tsabola wakuda.
Zest imachotsedwa ku mandimu ndi grated ndi mabowo ang'onoang'ono. Madzi kuchokera pa zamkati kuti afinyani ndi kusakaniza ndi masamba msuzi mkangano pamoto. Mosiyana, muzitsulo zazikulu zowonongeka, mafuta otentha, kuwonjezera pa anyezi odulidwa ndi leek, thyme masamba, basil ndi adyo. Mwachangu, mukuwongolera pang'onopang'ono, kwa mphindi 2-3. Sipinachi yodula ndipo pamodzi ndi osadulidwa asanakhalepo msuzi, kenaka tsanulirani mpunga wouma komanso mwachangu. Bweretsani risotto ku chithupsa, ndiye kuphika kwa mphindi 30.
2. Kinoa ndi dzira lokazinga
Nkhono za kinoa lero zimatengedwa kuti ndizopamwamba kwambiri, chifukwa cha mapuloteni ambiri, vitamini E ndi fiber.
Zosakaniza:
- Supuni 2 mafuta;
- 1 clove chodulidwa;
- 2 lalikulu masamba kabichi;
- 200 g filimu;
- Mazira 2 - dzira limodzi;
- 1 shallots;
- 350 ml ya madzi;
- tsabola wakuda;
- nyanja yamchere.
Sungani kuti muzule kuchotsa zinyalala pansi pa madzi ozizira,. Valani moto wamphamvu ndikubweretsa filimuyo ku chithupsa, kenako yikani pansi pa chivindikiro chatsekedwa, mpaka madzi onse atalowa mu mbewuzo. Zotsatira zake za phala ndi zokwanira ma servings awiri. Lubricate ndi Frying poto, kuwonjezera adyo, akanadulidwa shallots ndi shredded kabichi. Mchere, tsabola, kuwonjezera kinoa ndi mwachangu, oyambitsa zonse, 3-5 mphindi. Phulani tsambalo pa mbale ndikuphimba mazira okazinga.
3. Msuzi wa mbatata ndi tsabola wofiira
Mbale wokoma mtima, koma wokongola, amathandizira kusiyanitsa pepper ya jalapeno kusuta pamoto.
Zosakaniza:
- 1 lalikulu anyezi wofiira, kudula mu mphete;
- Supuni 2 mafuta;
- youma ufa wouma;
- Supuni 2 cilantro;
- 2 g wa chitowe;
- 1 tsabola wosuta, wedula mphete zasiliva;
- 2 mbatata zazikulu;
- 1.5 malita a masamba msuzi;
- nyanja yamchere.
Pa masamba mafuta, mwachangu anyezi, amadyera ndi tsabola. Dulani mbatata mu magawo ndi kuwaza ndi mchere, adyo ufa. Kuwotcha fries ndi mbatata mu saucepan, kuwonjezera madzi ndi kuphika pa moto wochepa kwa mphindi 30.
4. Chakumwa chotsitsimula ndi mavwende ndi timbewu tonunkhira
Mu bukhuli muli gawo lonse loperekedwa ku zakumwa za chilimwe, osati choipa. Wotchuka kwambiri Chinsinsi amaphatikiza yowutsa mudyo zamkati za kucha vwende chikhalidwe.
Zosakaniza:
- 500 g zamkati mwa vwende popanda peel;
- wosweka;
- masamba;
- 200 ml ya madzi amchere;
- Supuni 2 shuga.
Tsamba la mandimu ndi ayezi ndi whisk mu blender mpaka chosasinthika. Sakanizani osakaniza ndi madzi ozizira, tsanulirani magalasi ndikukongoletsa ndi masamba a timbewu timitengo tokha.
5. Zamasamba zophika dumplings
Mankhusu sangathe kuphikidwa osati m'madzi otentha, komanso pamadzi otentha. Njira iyi imakulolani kuti muzisunga mavitamini onse ndi zakudya.
Zosakaniza:
- 350 g ufa wa tirigu;
- 300 ml madzi ofunda;
- 60 g wa batala;
- 1 tbsp. ginger wonyezimira;
- 1 anyezi wamkulu, kusema mphete;
- 400 g wa bowa la Shiitake;
- 150 magalamu a kabichi akanadulidwa;
- 150 g wa kaloti odulidwa;
- 5 g wa tsabola woyera;
- 2 tsp. mafuta;
- Supuni 3 vinyo wouma woyera;
- Supuni 2 msuzi wa soya;
- 1 tsp shuga granulated;
- mchere kuti mulawe.
Gawo la ola musanayambe kupanga dumplings, muyenera kukonzekera mtanda, kusakaniza ufa ndi madzi ofunda ndi mafuta a sesame ndikugwirana manja ndi pulasitiki. Chophimba chachitsulo ndi thaulo ndi kuika mu kutentha.
Kuti muyambe kukodza, muyenera kudula bowa ndikuwongolera mu mafuta mpaka atulutsa madzi. Onjezerani ginger, anyezi, kabichi ndi kaloti, nyengo ndi mchere ndi tsabola woyera. Vinyo wonyezimira, sakanizani bwino ndi kuchotsa kutentha pambuyo pa mphindi ziwiri.
Dulani mtanda mu magulu ndi galasi, musanayambe kupukuta ndi pini. Pa mndandanda uliwonse uike kudzazidwa, ndiye zapripnut zala zake. Kumaliza dumplings amaikidwa pa kabati pamwamba pa supu, momwe madzi akutentha. Dumplings kwa awiri adzakhala okonzeka mu mphindi 20.
6. Granola ndi madzi a mapulo
Granola imakonzedwa kuchokera muesli kapena kukulunga oats flakes ndi zowonjezera. Monga lamulo, udindo wawo umawonetsedwa ndi zipatso kapena zipatso zouma. Mkaziyu amafuna kuti awaonjezere ndi ma mapulo ndi mafuta a masamba.
Zosakaniza:
- 350 g ya oat flakes kapena tirigu "tirigu 7";
- 300 ml madzi otentha;
- 100 ml ya madzi mapulo;
- 100 g wa nkhuyu zouma;
- mchere.
Thirani oatmeal ndi madzi ndi kuphimba, kusiya kwa mphindi 10. Mchere kuti ulawe, wonjezerani nkhuyu zouma, sliced, ndi madzi. Sakanizani ndi kufalitsa pa mbale kuti mutumikire.
7. Turkeyballballballball
Zakudya zamtundu zomwe zimachokera ku mbalame sizinali zotere, monga chakudya chomwecho kuchokera ku ng'ombe ya ng'ombe kapena nkhumba.
Zosakaniza:
- 500 g turkey fillet;
- 1 yaying'ono yofiira anyezi, kusema mu mphete;
- 800 g tomato;
- Supuni 3 mafuta a mpendadzuwa popanda fungo;
- ufa wa adyo;
- masamba a basil, thyme, rosemary;
- nyanja yamchere.
Tomato amakhetsedwa, poyamba anali ndi madzi otentha. Sungani zamkati ndi kuwiritsa kwa mphindi 7-10, kupanga phwetekere msuzi. Chidutswacho chimayendetsedwa ndi chopukusira nyama pamodzi ndi zitsamba zosakaniza ndi anyezi. Sakanizani zoyika ndi mafuta, mchere ndikupiritsa mipira yaing'ono. Nyama za nyama zimayikidwa mu phwetekere msuzi ndikuyika pang'onopang'ono moto. Kuphika kutentha kwa mphindi 40.
8. Zokoleti- "minofu womanga"
Poyesera kupereka mopindulitsa kwambiri mapuloteni a mapuloteni omanga minofu, mukhoza kuwonjezera masamba ndi zipatso kwa iwo.
Zosakaniza:
- 1 ntchito ya whey mapuloteni;
- 1 kutumikira vitamini supplement;
- 300 ml mkaka wa amondi wopanda kapena wosakaniza;
- 100 ml ya puree apulo;
- 100 g ya nthochi.
Sakanizani zowonjezera zonse mu mphamvu yapamwamba yogwiritsira ntchito mphamvu ndi kumwa kwa mphindi zisanu mutatha kugwira ntchito mwakhama.
9. Pasitala ndi tuna ndi azitona
Macaroni akhoza kuphika osati Italy okha: Achimereka, malinga ndi Gwyneth, akhoza kupikisana nawo mosavuta.
Zosakaniza:
- 250 g ya pasitala ya mtundu uliwonse wa tirigu wa durumu;
- 50ml mafuta;
- 50 g of capers atsuka ndi zouma;
- 8 cloves wa adyo, kudula mu magawo woonda;
- Nkhosa imodzi yokha ya nsomba zamzitini;
- 100 g wa azitona zowonongeka;
- madzi a 1 mandimu;
- 5 g wa tsabola wofiira;
- mchere.
Pasitala yophika 7-8 Mphindi madzi otentha. Mu thumba lachitsulo chokhala ndi mipanda, kutentha mafuta, mwachangu makombero ndi adyo mmenemo. Sakanizani mwachangu ndi fayilo ya tuna, phulani ndi mphanda, tsabola. Ikani pasitala pa mbale, pamwamba pa nsomba msuzi, azikongoletsa ndi azitona ndi kuwaza madzi achilengedwe.
10. Chakudya chachinyamata cha Mexican chobisa
Paltrow paulendo wopita ku Mexico akuphunzira chinsinsi chakumwa chomwe chimapangitsa khungu kumveka komanso kumathandiza makwinya.
Zosakaniza:
- 200 ml yogurt mafuta ochepa;
- 1 tsp mavitamini E;
- 2 tsp. cilantro chodulidwa;
- madzi a mandimu.
Yogurt imatsanulira mu blender, palinso masamba, kutsanulira mafuta ndi madzi. Kumenya pawiro liwiro la mphindi 2-3.