Hanyoyi masu Dadi 12 don amfani da Daskararren Kayan lambu don shirin Abinci

Wadatacce

• Yi gasa kayan cinya
• Yi girki-dafa miya
• Yarda kayan marmari cikin kayan kwalliya
• Gwada fried fried rice
• Uparfafa buƙatun tare da ɗankali mai zaki
• Yi fakiti mai santsi
• Sauté da yawa na ganyen garlicky
• Yi taco cika (wannan yana da kyau fiye da kawai tacos)
• Yi broccoli pesto na taliya
• Sanya alayyafan daskararre zuwa lasagna
• Yi zabi-naka-naka-kasada veggie curry
• Kalmomi biyu: Soyayyen cuku

A matsayinki na sabon mahaifa kuna buƙatar wadataccen abinci mai ƙoshin lafiya don ci gaba da tafiya, amma ba ku da lokaci mai yawa don ciyar da shi. Shigar da kayan lambu mai sanyi.

Frozen kayan lambu koyaushe kyakkyawan ra'ayi ne - amma suna da ceton rai na gaske lokacin da kuka sami sabon jariri.

Kun rufe shirin abincin jariri (ba yawa ba can!) Amma ku fa? Ko da ada ada ka kasance mai yawan tsara abinci da kuma fara shiri, zama don tsara taswirar abinci na mako guda - da nemo hoursan awanni kyauta don siyayya da girki - na iya zama da wuya a matsayin sabon mahaifi. Kamar, abin mamaki wuya.

Amma daskararren kayan lambu na iya taimakawa. Kuna iya adana manyan jakunkuna ku ɓoye su ba tare da damuwa ba zasu yi mummunan rauni kafin ku iya amfani da su. Kuma tunda an riga an riga an gama su sosai, ba lallai bane ku ɓata mintuna masu tamani don wankewa, ɓoyewa, ko yankawa.

Bayan haka lokacin da kuka sami kanku tare da toshewar lokacin kyauta (jaririn yana ɗaukar nishaɗi mai ban tsoro kuma kun riga kun yi wanka kuma ba ranar wanki bane!), Kayan lambu suna jiranka ka buge kasa.

Banda, me kuke yi?

Komawa, kayan lambu mai daskarewa suna da kyau don hanya fiye da jefawa a cikin wani lokacin motsa-soya. Anan akwai hanyoyi 12 masu sauƙi, hanyoyi masu daɗi don haɗa su cikin abinci mai zuwa wanda zai kiyaye ku tsawon kwanaki.

Yi gasa kayan cinya

Mamaki: Za ku iya gasa daskararren kayan marmari - kuma ba sa ma buƙatar narkewa da farko.

Yada kayan lambu daidai a kan takardar burodi, a ɗebo da man zaitun da kayan da kuka fi so, kuma a gasa su a cikin tanda mai zafi har sai ta yi laushi da kyau.

"Babban zafi, kamar 425 ° F (220 ° C), zai taimaka shayar da duk wani sandaro yayin da suke girki," in ji Amanda Frederickson, marubuciyar Simple Beautiful Food da uwa mai 'ya'ya biyu.

Yi amfani da samfurin da aka gama a cikin kwanukan hatsi ko omelet, da aka jefa a cikin jita-jita, ko azaman gefen sauƙi don kaza ko kifi.

Yi girki-dafa miya

Kusan duk wani cakuda kayan lambu da furotin zai zama mai daɗi da gamsarwa idan aka sarƙashi a cikin romon mai ɗanɗano.

Gwada:

• shredded rotisserie kaji, daskararren karas da peas, da kuma spaghetti da aka farfasa a cikin romon kaza
• daskararren butternut squash, chickpeas, da shinkafa ruwan kasa a cikin broth veggie broth
• adeananan ƙwallan nama da ɗan auduga mai sanyi a cikin romon naman sa

Yarda kayan marmari cikin kayan kwalliya

Quiches sune sabbin iyayen BFFs: Suna da sauƙin yin (kawai haɗawa, zuba, da gasa), an cika su da furotin, kuma sun daɗe a cikin firiji.

Mafi kyau duka, suna da daɗi tare da kowane irin kayan marmari, in ji Frances Largeman-Roth, RDN, marubucin "Smoothies and Juices: Prevention Healing Kitchen" kuma mahaifiya mai yara uku.

Gwada gwadawa a cikin zafin daskararren atamfa ko peas.

Gwada fried fried rice

Wannan ragowar farar shinkafar daga fitowar Sinawa da kuke rayuwa? Kuna iya juya shi zuwa babban abincin kisa.

Sauté kofi na gaurayayyun kayan lambu mai hade da man ridi da kuma fure na soya sauce da ƙara eggsan ƙwai da suka tsiyaye, sa'annan a ninka shinkafar. Bar shi ya dahu akan matsakaici-matsakaici a cikin shimfida mai shimfiɗa don barin ƙasan shinkafar ya ɗan huce kaɗan, sannan ka juya kuma ka maimaita timesan lokuta har sai dukkan cakuda ya yi zafi kuma ka samu yatsun da yawa.

Uparfafa buƙatun tare da ɗankali mai zaki

Gasa dankalin turawa mai zaki yana daukar awa daya, amma zaka iya dafa daskararre, dankakken dankalin hausa mai dadi a cikin mintina kaɗan.

Yi girki tare da kayan marmari na Tex Mex kamar su cumin da garin barkono, sa'annan a saka su a cikin buƙatun a duk mako, Largeman-Roth ya bada shawarar.

Yi fakiti mai santsi

Da alama kun riga kun yi amfani da 'ya'yan itacen daskararre don santsu, don haka me zai hana ku jefa dinbin kayan lambu a ciki?

Frederickson ya ce "Adara alayyafo ko kuma farin kabeji babbar hanya ce ta ƙara tan na abubuwan gina jiki ga masu laushi." (Kuma tunda dandano yana da tsaka-tsaki, ba zaku ɗanɗana su ba.)

Individualirƙiri fakiti mai laushi kowane mutum tare da cike jakar jakar filastik kowannensu tare da:

• Ayaba 1 da aka yanka
• 1/2 kofin yankakken 'ya'yan itace (kamar' ya'yan itace ko mangoro)
• 1/2 kofin yankakken kayan lambu
• cokali mai yalwa na man goro

Lokacin da ka shirya sha, kawai zub da sinadaran a cikin abin haɗawa tare da madarar ka na zabi.

Sauté da yawa na ganyen garlicky

Alayyafo, kale, ko kwalato duk suna aiki anan. Ara glug na man zaitun mai yalwa da yankakken yankakken tafarnuwa, tare da ɗan ɗanyun jan barkono idan kuna son zafi.

Yi amfani da waɗannan tsire-tsire a matsayin abincin gefen don komai, cusa su a cikin omelet, ko tara su a kan dankalin turawa da gasa a saman tare da shredded cuku.

Yi taco cika (wannan yana da kyau fiye da kawai tacos)

Waɗannan daskararrun kayan cin ganyayyaki na Kudu maso yamma sun haɗu da masara da barkono mai kararrawa? Suna da kyau sautéed up tare da gwangwani baƙar fata wake, tafarnuwa, da wasu cumin ko pafrika mai kyafaffen.

Makeirƙiri babban tsari don cushewa a cikin abubuwan naman alade, motsawa cikin ƙwayayen da aka ɓata, ko yayyafawa a saman gutsun cincin don lafiyayyen ish nachos.

Yi broccoli pesto na taliya

Saboda kawai ba ku da sabo da basilin a hannu ba yana nufin ba za ku iya samun pesto ba.

Zuba kofi na daskararre mai narke broccoli a cikin injin sarrafa abinci da tafarnuwa, Parmesan, goro ko goro, da man zaitun, da kuma bugun garani don yin kauri, mai kama da pesto wanda ya shirya don taliya duk lokacin da kuka kasance.

Sanya alayyafan daskararre zuwa lasagna

Lasagna shine babban abincin-babban-tsari-da-daskarewa-don-daga baya, kuma ninka alayyahu a cikin cuku cuku hanya ce mai sauki don samun kayan lambu.

Don kiyaye lasagna daga samun ruwa, sai a yanka alayyahu sannan a matse ruwa mai yawa kafin a saka shi a cikin cuku, Frederickson ya bada shawarar.

Yi zabi-naka-naka-kasada veggie curry

Yana da sauƙin yi fiye da yadda kuke tsammani - kuma zaku iya daidaita shi da duk abin da kuke da shi a hannu.

Sauté wani kunshin kayan marmarin da aka daskarar da shi har sai yayi laushi, sa'annan a saka ja ko koren kayan lambu na Thai (a ɗanɗana) tare da gwangwani na madarar kwakwa (ƙara feshin ruwa ko romo idan cakuɗin ya yi kauri).

Ninka cikin duk wani furotin da kake so - tofu mai taya, narkewar shrimp mai narkewa, ko nono kaza yankakke cikin siraran bakin ciki - ka huta har sai ya dahu.

Kalmomi biyu: Soyayyen cuku

Domin wani lokacin baka shiga yin babban tsari ba kuma kawai kana bukatar cin ASAP. Handfulayan kayan lambu sun juya sandwich ɗin cuku a cikin wani abu mai kyau mai kyau yayin da kawai aan mintuna kaɗan a kan lokacin kammalawa gaba ɗaya.

Gwada fararen farin kabeji ko broccoli florets tare da cheddar, alayyafo tare da mozzarella, ko artichokes tare da cuku. Ko kuma idan duk abin da kuke da shi a hannu shine koren wake da kuma tsohuwar tsohuwar cukuwar Amurka, ku tafi tare da hakan. Yana da kyau duka.

Marygrace Taylor marubuciya ce ta kiwon lafiya da kula da iyaye, tsohon editan mujallar KIWI, kuma uwa ga Eli. Ziyarci ta a marygracetaylor.com.