Hanyoyi 5 mafi koshin lafiya don dafa abinci

Wadatacce

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Idan shirya abincin dare yana nufin peeling baya saman daskararren abincin da aka shirya ko buɗe sabon akwatin hatsi, lokaci yayi na canji. Ba lallai ne ku zama ƙwararrun masu dafa abinci don ƙirƙirar ƙarancin kitse, abinci mai ƙoshin lafiya wanda ke da daɗi sosai. Babban ƙalubalen cin abinci mai kyau yayin kallon adadin kuzari shine zaɓin abinci mai gina jiki da kuma guje wa yawan kitse na abinci ba tare da barin ɗanɗano ba.

Mai biyo baya shine nafila guda biyar, dabarun dafa abinci mai ƙarancin kitse waɗanda zaku iya ƙwarewa game da lokacin da ake ɗauka don murƙushe Abincin Lean. Ko kuna zaɓar yin ɗumi, microwave, dafa abinci, dafaffen tururi ko soya, za ku yi farin cikin sanin cewa kowace hanyar ba ta da ƙarancin kitse a zahiri (saboda suna buƙatar kaɗan ko babu mai) amma tana fitar da zest a cikin abinci . Gargadi ɗaya: Saboda waɗannan dabarun dafa abinci ne da sauri, kuna buƙatar yin watsi da wannan sanannen karin magana kuma ku zama mai dafa abinci wanda ke kallon tukunya-don taimakawa hana shi daga tafasa (ko ƙonewa, mannewa ko caja).

1. DUTSE

Yin tururi shine, a sauƙaƙe, dafa abinci a cikin wani wuri da aka rufe da tururi. Kuna iya yin tururi ta hanyoyi daban -daban: tare da kwandon da aka rufe, rami wanda yake kan tukunyar ruwan tafasa; tare da fakitin takarda ko takarda; tare da masu amfani da bamboo na China waɗanda ke kan saman wok; kuma tare da masu amfani da wutar lantarki masu dacewa. Steaming yana dafa da hatimi a cikin dandano, yana kawar da buƙatar ƙarin kitse yayin shiri. Hakanan yana adana abubuwan gina jiki fiye da kowane hanyar dafa abinci sai microwaving. Ya dace da kifaye da kifin kifi domin baya bushewa da miyar nama. Halibut, cod da snapper tururi musamman da kyau.

Mafi kyawun 'yan takara: Kayan lambu irin su bishiyar asparagus, zucchini da koren wake, pears, nonon kaji, fillet ɗin kifi da kifin kifi.

Kayan aiki: Babban tukunyar da za'a sanya kwandon kwando mai rugujewa, masu tudun bamboo na kasar Sin don yin tari a saman wok (waɗannan masu tururi sun fito daga $10- $40), ko injin tururi na lantarki. Black & Decker FlavorScenter steamer shine sabon ƙirar lantarki wanda ke nuna allon ƙanshi mai ƙamshi wanda zaku iya ƙara ganye da kayan ƙanshi. Ya zo tare da babban kwano 3.5-quart da kwanon shinkafa na 7 da agogon hannu mai amfani tare da ƙararrawa da kashewa ta atomatik ($ 35).

Tukwici dafa abinci:

* Don yin tururi a saman murhu, kawai kawo ruwa ya tafasa a cikin injin da kuka zaɓa, rage zafi don mai ƙarfi mai ƙarfi ya aika da tururi, ƙara abinci zuwa ɗakin tururi, rufe da murfi, kuma fara lokacin .

* Ana iya ƙirƙirar injin tururi mai sauƙi tare da kayan dafa abinci na yau da kullun. Yi amfani da kowane kwanon rufi mai zurfi ko tukunya, irin su tanda na Holland 6-quart, kuma sanya tara a cikin daidaitattun a kan guda biyu na itace guda biyu da aka saka a cikin kasa. (Tabbatar cewa murfin yana da ƙima.) Tukwanen Spaghetti waɗanda ke zuwa tare da ƙananan kwanduna daban waɗanda ke zaune sama sama kuma suna dacewa da kyau a ƙarƙashin murfi suma suna da kyau masu tuƙi.

* Fillet ɗin kifi 3/4- zuwa 1-inch yana ɗaukar ko'ina daga mintuna 6-15 zuwa tururi, dangane da kifin; kayan lambu da 'ya'yan itace (kamar gungu na bishiyar bishiyar bishiyar asparagus, fam na koren wake ko pears guda biyu da aka yanke) ɗauka daga minti 10-25; nono kaji mara kashi, minti 20.

Rike gishiri: Kada ku dame abincin gishiri a lokacin tururi, saboda kawai yana wanke.

Gwada wannan: Dadi yana da sauƙi kamar karkatar da lemun tsami. Gasa fillet ɗin kifi ɗaya ta hanyar nade shi a cikin takarda tare da wasu 'yan cloves, tafarnuwa, albasa da ganyen basil. Bayan matsi ruwan lemun tsami akan kifin, kunsa shi a rufe kuma sanya shi cikin kwandon tururi. Ku kawo ruwa na inci 2 zuwa tafasa a cikin tukunya, sanya kwandon a kan ruwa kuma ku rufe. Steam na kusan mintuna 6.

2. TASHIN HANKALI

Dafa abinci da zafi mai tsananin zafi na ɗan ƙanƙanin lokaci shine ainihin soyawa. Saboda ana dafa abinci da sauri, yakamata a yanke shi cikin kanana, yanki iri ɗaya don tabbatar da an dafa kowane kayan abinci sosai. Wannan wata hanya ce da ke buƙatar cikakkiyar kulawa, saboda ci gaba da motsawa kuma wani lokacin jefa abubuwan sinadaran ya zama dole don hana abinci ya manne a kwanon rufi.

Hanya mafi kyau don motsawa-soya shine a cikin wok.Ƙungiyoyin da ke lanƙwasa da ƙasa mai zagaye an tsara su musamman don a iya saurin dafa abinci a cikin "ciki" na kwanon rufi sannan a ɗaga sama zuwa ɓangarorin, inda ya ƙare dafa abinci a hankali. A al'adance, woks na kasar Sin ana jefa baƙin ƙarfe kuma suna ɗaukar ɗan lokaci don zafi. Yawancin woks a yau an yi su ne da ƙarfe na carbon, wanda ke dumama da sanyaya cikin sauri. Ana sanya wok a kan zoben ƙarfe wanda ke zaune a kan mai ƙonewa. Idan ya yi zafi sosai sai a zuba mai, sannan a ci abinci.

Mafi kyawun 'yan takara: Broccoli, kabeji, eggplant, barkono kararrawa, namomin kaza, naman alade, kaza, shrimp, scallops da tofu.

Kayan aiki: Wok ko babban skillet mai nauyi mai nauyi (daga $20-$200, ya danganta da iri). Calphalon's flat-bottomed wok (samfurin C155) yana da fasalin waje mai ƙaƙƙarfan anodized, hannaye masu sanyi, ƙarewa mara kyau da garanti na rayuwa ($100).

Tukwici dafa abinci:

* Ku kasance cikin shiri: Yakamata a yanyanka kayan marmari ko yankakken su; a gyara naman kitse a yanka. Ya kamata a shimfiɗa kayan ƙanshi a faranti kuma a shirye su tafi.

* Idan ana dafa nama da kayan lambu, farar fata mai launin ruwan kasa, sannan a tura shi zuwa gefen wok kafin a ƙara kayan lambu.

* Yi amfani da man zaitun wanda ba budurwa ba daga famfo mai fesawa don rufe wok ɗin ku.

Gwada wannan: Zafafa wok maras sanda akan zafi mai zafi; fesa da mai. Ƙara 1/2 kofin yankakken albasa, 1 minced tafarnuwa albasa da dash na ja barkono flakes; soya don kimanin 30 seconds. Ƙara 1/2 kofin broth kaza da 1/2 kofin farin giya; simmer na kimanin minti 2. Ƙara 1/2 laban na matsakaicin girman shrimp; rufe kuma dafa don minti 5.

3. GUDANA

Ɗaya daga cikin mafi sauƙi na duk hanyoyin dafa abinci, dafa abinci ta hanyar fallasa abinci zuwa zafi kai tsaye a cikin murhun lantarki ko gas, yawanci a cikin aljihun tebur na tanda. Yana bayar da sakamako iri ɗaya kamar gasawa, amma a cikin ƙona zafi yana fitowa daga ƙasa, yayin da yake hudawa yana fitowa daga sama. Domin zafi yana dawwama, duk abin da kuke buƙatar yi shine matsar da abinci kusa ko nesa da harshen wuta dangane da yadda kuke son dafa abinci. Wannan yana nufin mafi ƙarancin yanke abinci, mafi kusancin tushen zafi ya kamata ya zama don haka da sauri ya binne saman abincin, yana barin ciki ba a yi shi ba. Saboda broiling hanya ce ta bushe-zafi na dafa abinci (wanda ke nufin babu ƙarin mai), tsinken naman sa da na kaza yana aiki mafi kyau lokacin da aka fara dafa shi da farko ko kuma lokacin dafa abinci.

Chef Will Elliott, babban shugaba a Regent Grand Spa, The Resort a Summerlin a Las Vegas, ya dogara da gasasshen abinci don ƙirƙirar jita-jita waɗanda ke gamsar da ƙoƙon baƙi masu san koshin lafiya. "Wasu daga cikin mafi kyawun abincin da za a dafa shi ne naman sa da kifi," in ji Elliott. "Salmon kifin mai ne kuma ba zai bushe da sauƙi kamar sauran ba." Anan ne mahimman abubuwan haɓakawa.

Mafi kyawun 'yan takara: Salmon, kaza, kaza na masara, barkono bell, rani squash, zucchini da albasa.

Kayan aiki: Gas ko wutar lantarki.

Tukwici dafa abinci:

* Koyaushe yi preheat broiler na mintina 30 tare da ramin a wuri don abinci ya zama da sauri.

* Don yanki mai kauri 1/2-inch, ba da damar mintuna 6 na lokacin dafa abinci don ƙarancin lokaci, mintuna 9 don matsakaici da mintuna 12 don yin kyau.

* Don kaji mai kashi, ba da izinin kusan mintuna 15 a kowane laban.

* Juya duk abincin rabin lokacin girki.

* Don bincika abinci, sanya shi inci 1 a ƙasa da broiler preheated na mintuna 1-2 a kowane gefe.

* Don tsaftacewa mai sauƙi, latsa kwanon rufi da bango.

Gwada wannan: Don ƙarin dandano da kiyaye abinci daga bushewa, marinate lean cuts (har ma da kayan lambu) sa'a guda kafin. Gwada wannan akan nono kaji: Hada tafarnuwa yankakken yankakken albasa guda uku, man zaitun cokali daya, ruwan 'ya'yan itace da zest na lemun tsami daya, yankakken basil kofi 1/4, farar ruwan inabi kofi daya, gishiri da barkono dandana.

4. MICROWAVING

"Microwaving yana dafa da gaske ta hanyar tururi," in ji Victoria Wise, shugaba kuma marubucin Microwave Mai Cike Mai Kyau (Buga Mai Aiki, 1996). “Kuma kamar tururi, tana ba da kanta ga girki mara ƙiba ko mai, abincin da ke da kyau ta wannan hanyar shine kayan lambu, waɗanda ke riƙe launinsu tare da abubuwan gina jiki, da kifi da kaji, waɗanda ke yin girma sosai idan aka kwatanta da naman sa da naman sa. alade. " Mai hikima yana amfani da samfurin Panasonic mai ƙarfin watt 750 tare da carousel wanda ke juya abinci, yana taimakawa dafa shi daidai gwargwado. Ƙarfin microwave ya dogara da wattage a kowace murabba'in ƙafa na sararin tanda na ciki: mafi girman wattage da ƙaramin tanda, mafi ƙarfi.

Mafi kyawun 'yan takara: Beets, broccoli, kifi, kaza, dankali, alayyafo, karas, farin kabeji da apples.

Kayan aiki: Matsakaicin matsakaici, samfurin 750-da watt tare da ko carousel don juya abinci ko tsarin juyawa wanda ke watsa raƙuman ruwa a ko'ina cikin tanda zai dace da yawancin bukatun. (Mai kyau don gwadawa: Amana Radarange F1340 tare da 1,000 watts, matakan wutar lantarki 10 da madaidaicin inci 12.6 don ko da dumama, $ 209.)

Ka tuna don amfani da gilashin lafiyayyen microwave, yumbu ko tasoshin dafa abinci. Yawancin kwanukan gilashi da farantan yin burodi suna da lafiya, in ji Mai hikima, kuma abubuwan yumbu da filastik za su faɗi a ƙasa kuma a cikin fakitin idan sun kasance lafiya. Kada ku sanya ƙarfe, Styrofoam ko kwantena na filastik a cikin microwave.

Tukwici dafa abinci:

* Rufe abinci don ɗauke da tururi da danshi, wanda ke ba da abinci nasarar sa. Kodayake wasu littattafan suna ba da shawarar yin amfani da murfin filastik don rufewa, wasu karatun sun nuna cewa ƙwayoyin daga cikin nunin na iya tafiya cikin abinci. Yi amfani da jita-jita da aka rufe ko rufe da lebur, farantin gilashi.

* Kuna iya dafa abinci guda biyu a lokaci ɗaya ta hanyar tara su.

* Ganyen girki mai ƙyalƙyali don riƙe abubuwan gina jiki: matsakaitan gwoza 6, yanke (mintuna 12), manyan dankali 2 masu zaki ko doya (mintuna 14), matsakaici zuwa babban farin kabeji ko broccoli, a yanka cikin furanni (mintuna 6), manyan bunƙasa 2 alayyafo (minti 3).

Gwada wannan: Mai hikima yana ba da shawarar wannan girke-girke na kifi na asali: Sanya 1 3/4-2 fam na fillet na kifi (irin su halibut, cod ko snapper) a cikin babban tasa mai lafiya na microwave. Shirya marinade na abin da kuka fi so (ko gwada haɗuwar man zaitun, ruwan lemun tsami, Dijon mustard, gishiri da ganyen ɓarna). Ƙara marinade zuwa kifi kuma ajiye don minti 20. Rufe tasa da microwave a sama na mintuna 4-9 (ya danganta da kaurin fillet) har sai ruwan 'ya'yan itace ya bayyana da ƙyallen kifi a tsakiya. Cire kuma bar sanyi don minti 2.

Don sauri, applesauce na gida, Mai hikima yana yanke fam biyu na apples apples a cikin guda 1/2-inch, ya sanya su a cikin babban kwano ya yayyafa su da sukari, kirfa da feshin ruwan lemun tsami. Microwave a sama na minti 10.

5. MAGANIN MATSALA

Abincin da aka dafa a cikin injin dafa abinci yana buƙatar ruwa da ɗan lokaci kaɗan, wanda ke nufin cewa ana kiyaye bitamin da ma'adanai. Mai dafa abinci yana rufewa a cikin tururi wanda ruwan tafasa ya haifar, wanda ke ƙara daɗin dandano. Wannan yana nufin cewa ba za ku buƙaci ƙara wani mai ko mai don ɗanɗano ko wadata ba. Da kyar kuna buƙatar dafa abinci. Miya da miya da yawanci za su ɗauki awanni kafin su ɗora a kan murhu ko duka kaza za a iya shirya cikin mintina 15, shinkafa a cikin biyar kuma mafi yawan kayan lambu a cikin kusan uku.

Mafi kyawun 'yan takara: Artichokes, dankali, wake, naman sa, kaza, rago, risotto, miya da miya.

Kayan aiki: Akwai nau'ikan dafaffen matsa lamba guda uku: tsohuwar “jiggler” ko bawul-bawul; da raya nauyi-bawul; da spring-bawul. Duk waɗannan bawuloli suna aiki azaman mai sarrafa matsa lamba kuma suna gaya muku lokacin daidaita zafi. (Dukkan su suna da bawuloli masu aminci waɗanda ke ba da izinin wuce gona da iri don tserewa, kuma galibi suna da makullai masu aminci waɗanda ke sa ba za su iya buɗewa ba har sai matsa lamba ya faɗi sosai.) Bawul-bawul shine mafi daidai kuma mafi sauƙi ga masu farawa don amfani. Masu dafa abinci na matsin lamba suna kan farashi daga $ 30- $ 300. (The Duromatic Non-Stick Pressure Cooker Frypan daga Kuhn Rikon ya ninka a matsayin kwanon frying na al'ada. Yana riƙe da 2.1 quarts kuma yana da faɗin 9 inci. An yi shi da bakin karfe, wannan samfurin bawul na bazara yana da na'ura mai mahimmanci na titanium maras amfani da kuma "mataimakin rikewa). "don sauƙin ɗagawa, kuma yazo tare da littafin dafa abinci. $ 156; kira 800-662-5882 don bayani.)

Tukwici dafa abinci:

* Yi amfani da mai ƙidayar lokaci lokacin matsi dafa abinci. Wannan hanyar tana dahuwa da sauri cewa kowane daƙiƙa yana ƙidaya.

*Kada ki cika tukunyar ku fiye da kashi biyu cikin uku. Lokacin dafa abincin da ke faɗaɗa, kamar wake ko shinkafa, cika rabin hanya kawai don ba da damar tara tururi da matsin lamba.

* Yi hankali sosai lokacin buɗe murfin. Kada ka taɓa sanya fuskarka a kan tukunyar saboda zafin tururi.

Gwada wannan: Naman sa nama tare da Orange da Rosemary: A cikin matattarar matattarar 5-quart, zafi 1 tablespoon man zaitun akan zafi mai zafi. Ƙara 1 1/2 fam na naman sa da aka yanka a cikin cubes 1-inch kuma dafa har sai da launin ruwan kasa a kowane bangare. Cire kuma ajiye gefe. Rage zafi kuma ƙara yankakken albasa 1, tafarnuwa 1 da broth naman sa cokali 2. Cook kamar minti 1. Ƙara 1/2 kofi fiye da naman sa broth, 1/2 kofin busassun ruwan inabi, 2 tumatir manna, 1/2 teaspoon busassun ganyen Rosemary, 1 teaspoon finely grated orange bawo, 1 teaspoon bushe thyme, daya bay ganye da black barkono zuwa dandana. Dama da kyau don narkar da man tumatir. Ƙara naman sa. Rufe murfi kuma kawo matsin lamba zuwa babba. Rage zafi kamar yadda ake bukata. Cook na mintina 15.

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