Hannun Shirye-shiryen Abinci na Genius don Makon Lafiya

Wadatacce

• Fara Ƙananan
• Kashe Shi
• Shiga Buddy
• Green, Red, da Yellow Rice
• Turkiyya da aka dafa tare da Tumatir da Cilantro
• Salon Broccoli na MBMK
• Kawai Abincin Baƙi Mai daɗi
• Bita don

Cin abinci lafiya shine mai yiyuwa-har ma ga masu ɓata lokaci da tsabar kuɗi. Yana ɗaukar ɗan ƙaramin kerawa! Wannan shine abin da Sean Peters, wanda ya kafa sabon gidan yanar gizon MyBodyMyKitchen.com, ya gano lokacin da ya fara gwaji tare da dafa abinci, hanyar dafa abinci da yawa kuma ya adana wasu don daga baya. Peters ya kwashe shekaru yana aiki, amma ya san cewa dole ne ya canza abincinsa idan yana son ganin sakamako.

Kimanin shekara daya da rabi da suka gabata, ya canza dabi'un cin abinci sannan ya fara sanya hotunan abubuwan cin abinci da cin abincin mako guda (girke -girke guda biyu da aka dafa cikin kashi 5 kowanne) zuwa asusun sa na Instagram. Abincinsa mai daɗi, mai araha ya fara samun kulawa daga wasu waɗanda ke ƙoƙarin cin lafiya, don haka ya ƙaddamar da gidan yanar gizon sa da sabon asusun Instagram da aka sadaukar don shirya abinci a watan da ya gabata. Mun buga Peters don manyan nasihohi game da farawa tare da fara cin abinci da dafa abinci, tare da girke -girke 4 da zaku buƙaci ƙirƙirar sati na (mai daɗi!) Abincin dare. (Raba hotunan shirin abinci na ku tare da waɗannan Hanyoyi 9 don ɗaukar Hotunan Abinci mafi Kyau akan Instagram.)

Fara Ƙananan

Shiga cikin sabon tsarin yau da kullun na shirya duk abincinku gaba zai iya ɗaukar lokaci don ɗaukar wasu sabawa da su. Peters ya ba da shawarar farawa da ƙimar abinci na kwanaki kaɗan a lokaci guda, sannan sannu a hankali haɓaka don yin duka mako guda na abinci a cikin zama ɗaya. "Idan kun yi ƙoƙarin yin sati ɗaya gaba ɗaya a farkon, za ku yi sanyin gwiwa kuma hakan so yi gargadin, ”yayi gargadin. Shirya gaba kuma yana taimakawa wajen sanya abinci ya zama al'ada mai dorewa.

Kashe Shi

Don kawar da gajiya, daskare abinci ɗaya ko biyu a duk lokacin da kuka yi sabon girke-girke don ku iya musanyawa da wani abu daban a cikin mako. Idan kuna daskarewa, dafa abinci masu ƙarancin abun ciki na ruwa. Hakanan zaka iya ƙara miya daban -daban a cikin abinci don canza dandano, ko shirya cin abinci dare ɗaya a wannan makon don ba da ɗanɗano ɗanɗano ku.

Shiga Buddy

Rabauki aboki ko mata don dafa abinci tare da ku. Ba wai kawai tsarin zai yi sauri ba, amma za ku fi iya fita waje da yankin jin daɗin ku tare da girke -girke, tunda za ku sami palettes biyu don farantawa. Kuna iya ma tunanin sabon ra'ayin abinci tare kuma za ku iya tsara hanyoyin da za a ƙirƙiri mafi koshin lafiya na abincin da aka fi so. (Ana buƙatar ra'ayoyi? Gwada waɗannan Haɗin Haɗin Farin Ciki 13.)

Peters ya raba girke-girke don ƙirƙirar ɗaya daga cikin shahararrun abincinsa (kuma mai daskarewa!), bukin irin na Kudu maso Yamma. Gaskiya ga falsafar abincinsa, wannan abincin lafiyayyen abinci ya ƙunshi furotin, hadadden carbi, da kayan lambu-kuma yana cike da ɗanɗano. "Ina ƙoƙarin yin amfani da ƙarancin abincin da aka sarrafa gwargwadon iko, amma abincina baya ɓarna. Mutane da yawa suna tunanin shirya abinci dole ne ya zama na asali-babu launi ko dandano. dole ne a dogara da gishiri," in ji Peters.

Green, Red, da Yellow Rice

Sinadaran:

1 kofin shinkafa launin ruwan kasa

1 kofin yankakken ja kararrawa barkono

1 kofin yankakken kore albasa

1/2 kofin yankakken cilantro

1 teaspoon man zaitun

2 tablespoons finely yankakken tafarnuwa

1 kofin masara daskararre

1 teaspoon barkono cayenne

gishiri & barkono dandana

Kwatance:

1. A kawo ruwa a tafasa, sannan a zuba shinkafa. Lokacin da ruwa ya sake tafasa, rage zafi zuwa simmer da rufewa.

2. An rufe murfin na tsawon minti 40-50 har sai shinkafa tayi laushi; motsa sau ɗaya bayan kusan mintuna 20.

3. Yayin da shinkafa ke dafa abinci, shirya kayan lambu; zafi mai a skillet kan zafi kadan.

4. Sauteed tafarnuwa na kimanin minti 4 har sai da alama; a kula kada a kona tafarnuwa.

5. Ƙara zafi zuwa matsakaici, ƙara kayan lambu da masara da dafa na kimanin minti 2.

Lokacin shiryawa: mintuna 15 | Lokacin dafa abinci: mintuna 50 | Yawan: Bauta 5

Turkiyya da aka dafa tare da Tumatir da Cilantro

Sinadaran:

1/2 cokali na man fetur ko man kwakwa

1 tablespoon minced tafarnuwa

1 kofin yankakken rawaya ko ja albasa

1/2 kofin diced tumatir

1-2 tablespoons yankakken jalapeno

2 sprigs thyme

1 teaspoon ja barkono flakes

1 laban turkey ƙasa

1/4 kofin cilantro

gishiri & barkono dandana

1/2 teaspoon cumin

Kwatance:

1. Heat skillet akan ƙaramin zafi; Ƙara man fetur da tafarnuwa sauté har sai mai haske, kimanin minti 2-3.

2. Ƙara albasa, tumatir, jalapeno, thyme da barkono barkono; ƙara zafi zuwa matsakaici-matsakaici da kayan miya, kamar mintuna 4.

3. Ƙara turkey na ƙasa kuma dafa har sai turkey ya dahu sosai kuma yayi launin ruwan kasa, kamar minti 10; motsawa akai -akai kuma a ci gaba da fasa manyan gutsuttsarin turkey cikin ƙaramin yanki.

4. Dama a cikin cilantro; ƙara gishiri da barkono dandana.

Lokacin shiryawa: mintuna 15 | Lokacin dafa abinci: mintina 15 | Yawan: Bauta 5

Salon Broccoli na MBMK

Sinadaran:

3 bunch broccoli

Man zaitun cokali 2

1/2 tablespoon ja barkono flakes

1/2 teaspoon tafarnuwa foda

1 teaspoon man sesame (na zaɓi)

gishiri & barkono dandana

Kwatance:

1. A jefar da kara ko a yanka ta cikin kauri; yanke broccoli cikin florets.

2. Ku kawo ruwa zuwa tafasa; ƙara broccoli zuwa tururi kuma sanya tururi a kan ruwan zãfi.

3. Steam broccoli ba fiye da minti 4 ba; cire daga zafi kuma nan da nan sai a zubar da ruwan sanyi a kan broccoli don dakatar da shi daga dafa abinci.

4. Jefa broccoli mai sanyaya a cikin sauran sinadaran; ƙara gishiri da barkono dandana.

Prep: mintuna 10 | Lokacin dafa abinci: mintuna 4 | Yawan aiki: 10 servings

Kawai Abincin Baƙi Mai daɗi

Sinadaran:

Busashen wake 2 kofuna

Man zaitun cokali 2

1 kofin yankakken albasa

1/2 kofin yankakken seleri

2 cokali yankakken tafarnuwa

2 kofuna diced tumatir

2-3 sprigs sabo ne thyme

1 teaspoon barkono cayenne

1/2 teaspoon cumin (na zaɓi)

1/2 teaspoon kirfa

1 cokali na zuma ko sukari mai launin ruwan kasa

gishiri & barkono dandana

Hanyoyi

1. Jiƙa wake cikin dare (ko aƙalla awanni 6) a cikin kofuna 6-8 na ruwa.

2. Bayan an jiƙa, sai a ɗebo ruwa sannan a wanke wake; zafi babban tukunya a matsakaicin zafi.

3. Ƙara man fetur da yankakken albasa, seleri da tafarnuwa don minti 2; ƙara tumatir da dafa don ƙarin minti 2.

4. Ƙara baƙar fata baƙar fata, thyme, barkono cayenne, cumin da kirfa zuwa kayan lambu da aka soya.

5. Ƙara ruwa da zuma, ƙara zafi kuma bari a rufe murfin don 1 1/2 zuwa 2 hours; motsawa lokaci -lokaci.

6. Ƙara ƙarin ruwan zafi idan ya cancanta; ƙara gishiri da barkono dandana.

Prep: mintuna 10 | Lokacin dafa abinci: mintuna 35-120 | Yawan: 8 servings

Bita don