Girke-girke masu lafiya daga Littafin girke-girke Mafi Girma Mai Rasa

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Chef Devin Alexander, marubucin marubucin The Babbar Littafin Cookbook Mai Rasa, ba SIFFOFI ciki ya dubeta Mafi Girman Abubuwan Dadi na Littafin dafa abinci na Duniya tare da girke -girke na kabilanci 75. Kamar sauran littattafan dafa abinci a cikin jerin (gami da Littafin dafa abinci na Iyali Mafi Girma kuma Babbar Littafin Abincin Abinci Mai Rasawa), Dadin Duniya yana da ƙananan mai, ƙananan kalori, nau'ikan nau'ikan nau'ikan jita-jita da kuka fi so. Devin, wanda ya bayyana akan Lokaci na 3 na Babban Mai Asara, Ya da kansa yayi nasara akan kiba: ta rasa kilo 70 kuma ta kiyaye su tsawon shekaru 16.

Tambaya: Me ya sa kuka yanke shawara kan taken "Dandalin Duniya" don Babban Littafin dafa abinci mai Rasa na gaba?

A: Shi ne dukan ƙungiyar a Babban Mai Asara wanda ya yanke shawarar. Masu kallo masu ban sha'awa ba za su iya lura da cewa masu fafatawa kamar ƙungiyar uwa-da ta Italiya Mike da Maria da Tongan Cousins ​​Sion da Filipe suna magana game da gwagwarmayar da suke da ita ba wajen shiga cikin al'adunsu ko abinci na iyali. Da alama jigo ne da ke fitowa daga kakar bayan kakar wasa, don haka ya zama zaɓi na bayyane.

Tambaya: Ta yaya dafa abinci na gida tare da sinadarai masu lafiya ke taimakawa wajen inganta asarar nauyi?

A: Ba asiri ba ne cewa yawancin jita-jita na gidan abinci suna cike da kitse da adadin kuzari fiye da yadda ake buƙata don yin jita-jita su ɗanɗana a gida. A cikin gidan abinci, ana buƙatar masu dafa abinci su sami abinci a kan teburin cikin sauri kuma suna da kyau don haka ba lallai ne su sami lokacin kallon faranti sosai don yin kama ko ɗanɗano cikakke ta amfani da fesa man zaitun da ba sanda kwanon rufi. Jefa ton na man shanu ko mai a cikin kwanon yana sa ya fi sauƙi don tabbatar da abubuwa ba za su tsaya ba kuma za su ɗanɗana da kyau. Bugu da ƙari, a matsayin mai dafa abinci wanda aka tuntuba da shi har ma ya ƙirƙira girke-girke na gidajen cin abinci, na san yadda zai fi wahala (har ma ya fi tsada) zai iya zama tushen lafiya, zaɓi mara kyau. Don haka sau da yawa ba sa yin hakan. Ta hanyar dafa abinci a gida, yana da hauka yadda jita-jita masu daɗi da ban dariya za su kasance - ko da idan an yi su da kayan abinci na halitta. Abin da muka tabbatar da wannan sabon littafin ke nan, Babbar Dadi Mai Rasa Duniya. Har yanzu kuna iya samun lasagna, taliyar Thai da ma Chorizo ​​nachos ba tare da sakamako ba!

Tambaya: Ta yaya kuka zaɓi kuma ku gyara girke -girke na wannan littafin?

A: Wasu daga cikin girke-girke sun zo kai tsaye daga sha'awar masu takara. Wasu sun sami wahayi yayin da nake jujjuyawa cikin mashahuran menu na fitar da ƙabilanci. Bayan na tattara jerin jita-jita waɗanda na san dole ne a haɗa su, na shafe kwanaki (a zahiri) a cikin Dukan Abinci na kallon kowane lakabin ƙoƙarin nemo komai daga miya na marinara na halitta mai ƙarancin sukari, gishiri, mai, adadin kuzari. , da sauransu kuma wannan ya ɗanɗana sosai; zuwa cuku wanda ya dace da Babban mahimmancin Losers 'ma'aunin abinci wanda shima ya narke da kyau (Na sauka akan almond mozzarella); zuwa soya mai ƙarancin sodium ba tare da sunadarai ko abubuwan kiyayewa ba. Da na same su, na bugi kicin na yi gwaji bayan gwaji har na isa na gama jita-jita na san mutane za su so.

Tambaya: Wace hanya ce mafi kyau mata za su yi amfani da wannan littafin kuma su haɗa shi cikin ƙoƙarinsu na rage nauyi?

A: Shiga ciki kawai! Da gaske. Lokacin da sha'awar ya buge, kafin ɗaukar wayar don yin oda, buɗe littafin. Ko mafi kyau duk da haka, ya kamata su juye cikin mintin da suka samu su tara kayan da ake buƙata don yin jita-jita da suka san za su yi marmarin kafin sha'awar ta yi ƙarfi. Tun da na haɗa da cikakkun bayanai na abinci mai gina jiki, yana da sauƙin dacewa da abincin cikin kowane tsarin asarar nauyi. Waɗannan jita -jita sun yi ɗimbin yawa akan duk matakan da ba zai taimaka kawai ƙoƙarin rage nauyi ba, zai taimaka wa waɗanda ke fama da lamuran cholesterol.

Tambaya: Ta yaya zai yiwu a guje wa rashi yayin rasawa ko kiyaye nauyin ku?

A: Duk wanda ya san ni ya san cewa na ajiye kilo 70 na kashe kusan shekaru 20 saboda na kirkiro jita-jita da ke mayar da hankali kan sha'awa. Ba wai kawai ina yin sauƙaƙan canji kamar musanya tsiran alade veggie don chorizo ​​​​ba. Madadin haka, na ɗanɗana naman alade mai ƙwanƙwasa kamar yadda za ku ƙara naman alade mai kitse, sannan in ƙara danshi da jiki (a cikin yanayin chorizo ​​​​na ƙara maye gurbin kwai da oatmeal - kada ku damu, ba za ku iya ba. ku ɗanɗana shi!) don sanya shi kusa da nau'in fatty chorizo ​​​​. Ina ajiye kusan g 25 na mai a kowane hidima, duk da haka yana da sha'awar kamar kayan gargajiya! Ni ba mai dafa tofu da karas ba ne kuma ban yarda da hana kanku ba. Bari mu fuskanta, idan kuna sha'awar Steak au Poivre, kuna son jan nama da kirim miya. To, na isar da wannan… kuma ba ta hanyar sanya yogurt akan tofu ko naman kaza ba.

Cuku Alayyahu Uku Lasagna

Idan ba ka kasance babban mai sha'awar alayyafo ba, amma kana neman hanyar shigar da ƙari a cikin abincinka, wannan girke-girke cikakke ne. Dandan alayyafo yana da laushi sosai, amma har yanzu za ku sami duk fa'idodin sinadirai. Kawai tabbatar da matsi alayyahu da kyau don cire duk danshi mai yawa. In ba haka ba, za ku ƙare tare da lasagna mai soggy.

1 teaspoon karin-budurwa man zaitun

14 dukan alkama lasagna noodles

Kunshin 1 (oza 12) daskararre yankakken alayyahu, narke

3 kofuna waɗanda duk na halitta cuku ricotta ba tare da mai ba, wanda aka zubar da kowane ruwa a saman akwati

3 manyan kwai fari

1⁄4 kofin sabon cakulan Parmesan

2 tablespoons finely yankakken sabo faski ganye

1 teaspoon tafarnuwa foda

Gishirin teku, dandana

Baƙar fata barkono ƙasa, dandana

Kofuna 21⁄2 duk mai-mai-mai-mai-mai-mai-mai-mai-ƙarfi, miya marar-sukari, marinara sauce (Na yi amfani da Monte Bene Tomato Basil Taliya Sauce)

4 ounces finely shredded almond mozzarella cuku (Na yi amfani da Lisanatti)

Preheat tanda zuwa 350 ° F. Kawo babban tukunyar ruwa mai gishiri zuwa tafasa.

Layi babban farantin yin burodi da takarda mai kakin zuma. Da zarar ruwan ya tafasa, ƙara man zaitun a cikin tukunya. Ƙara noodles a cikin tukunya kuma dafa, yana motsawa lokaci-lokaci, na tsawon minti 8 zuwa 10, ko har sai al dente. Drain da kyau. Yanke ko yaga 2 na noodles a cikin rabin nisa.

A halin yanzu, zubar da alayyafo da kyau ta hanyar matse shi a cikin tawul mai tsabta, mara lint-lint har sai an cire duk danshi mai yawa. Da zarar kun yi tunanin an cire duk danshi, ci gaba da matsi alayyahu don tabbatar da cewa ya bushe gaba ɗaya. A cikin kwano mai matsakaici, haɗa ricotta, fararen kwai, cokali 3 na Parmesan, faski, da tafarnuwa har sai an haɗa su sosai. Sanya alayyafo da aka zubar har sai an haɗa shi sosai. Season da gishiri da barkono.

Don haɗa lasagna, yada 1⁄2 kofin marinara miya a ko'ina a kan kasan gilashin 9" x 13" ko kwanon burodin yumbu. Sanya noodles 31⁄2 daidai a fadin kasan tasa a cikin Layer guda. Dollop kashi ɗaya bisa uku na cakuda ricotta a cikin manyan cokali guda a ƙasan noodle kuma, ta amfani da spatula na roba, ya shimfiɗa shi cikin madaidaicin madaidaiciya. Yayyafa kashi ɗaya cikin huɗu na mozzarella daidai a kan ricotta. Sama saman cuku tare da 1⁄2 kofin sauran miya. Maimaita wannan tsarin shimfida (noodles, cakuda ricotta, mozzarella, miya) sau biyu. Don Layer na ƙarshe, saman lasagna tare da ƙarshen noodles. Yada sauran miya a ko'ina a kan noodles. Yayyafa sauran mozzarella, sannan sauran Parmesan.

Rufe tasa tare da tsare da gasa na minti 30. Buɗe da gasa na tsawon minti 5 zuwa 10, ko kuma har sai cuku ya narke kuma lasagna yana zafi a ko'ina. Bada izinin kwantar da minti 5. Yanke cikin murabba'i 8 kuma ku bauta.

Yana yin 8 servings

Kowane hidima: 257 adadin kuzari, 22 g gina jiki, 34 g carbohydrates (6 g sugar), 4 g mai, 1 g cikakken mai, 3 MG cholesterol, 7 g fiber, 353 MG sodium.

Crispy Alade Wontons

Ni da ƴan takarar da suka fi girma asara muna son yin hidimar waɗanan ƙoƙon tare da ɓangarorin Shrimp da Salatin saran kaji na kasar Sin lokacin karbar bakuncin abokai don kallon wasan kwaikwayo.

Tabbatar amfani da takarda mai kyau maras sanda don waɗannan ƙofofin. Idan ba ku da ɗaya, zaku iya yin layi da takardar burodi tare da farantin nonstick ko matashin yin burodi na silicone. Saboda zafin tanda ya yi yawa, yana da kyau kada a yi amfani da takardar takarda. Idan kuna amfani da takardar yin burodi sama da ɗaya, tabbatar da sanya su gefe ɗaya a cikin tanda ku don tabbatar da ma launin ruwan kasa.

Mai fesa man zaitun (wanda ba shi da kuzari)

1⁄8 kofin gwangwani, duk na halitta, drained da sliced ​​ruwa chestnuts

1 matsakaici karas, bawon, datsa, da kuma yanke zuwa 6 daidai guda

4 matsakaici gabaɗayan scallions, datsa kuma a yanka zuwa kashi uku

8 ozaji na naman alade mai taushi

1⁄2 tablespoon busasshen sherry

1 tablespoon duk-na halitta kwai madadin

1⁄2 cokali na man zaitun mai zafi

Dankali gishiri

Tsinko ƙasa ƙasa barkono

24 (kimanin 3"-square) duk naɗaɗɗen alkama na halitta (Na yi amfani da Nasoya

Won Ton Wraps) duba bayanin kula.

Ganyen mustard mai ɗumbin halitta don tsomawa (na zaɓi)

Sanya ramin tanda a mafi ƙasƙanci a cikin tanda. Preheat tanda zuwa 450 ° F. Sauƙaƙa hazo babban takardar burodi marar sanda tare da feshin dafa abinci.

Sanya ƙwanƙarar ruwa, karas, da scallions a cikin kwano na injin sarrafa abinci wanda aka sanye da tsinken tsinke. Tsara har sai an niƙa abubuwan sinadaran, tsayawa don goge sassan kwano na ɗan lokaci, idan ya cancanta. Sanya yankakken kayan lambu a cikin madaidaicin raga. Yin amfani da spatula na roba ko cokali, danna kowane danshi.Canja wurin kayan lambu da aka datsa zuwa gilashi mai matsakaici ko kwano mai haɗa filastik kuma ƙara alade, sherry, madadin kwai, mai, gishiri, da barkono. Tare da cokali mai yatsa ko hannaye mai tsabta, haɗa kayan aikin har sai an haɗa su da kyau.

Cika karamin kwano da ruwan sanyi.

Sanya abin kunne a kan tsabta, shimfidar aiki. Cokali 1 cokali na ciko cikin tsakiyar kunsa. Tsoma yatsanka a cikin ruwa kuma gudanar da yatsanka tare da gefuna biyu na maƙala. Ninka nade a cikin rabin diagonally, ƙirƙirar alwatika. A hankali danna yatsanka a kusa da gefuna na nannade, rufe busasshen gefen gefen da aka danshi, da hankali don barin kowane kumfa mai iska. Danna kan cikon don yada shi (idan tudun cikawa a tsakiya ya yi kauri sosai, wonton ba zai yi girki ba).

Canja wurin wonton zuwa takardar burodi da aka shirya. Ci gaba da cikawa da rufe sauran abubuwan da suka rage na wonton, har sai an yi amfani da duk abin da aka cika da kuma nannade. Yin aiki a cikin batches idan ya cancanta, sanya duk abubuwan da aka gama a kan takardar yin burodi a cikin Layer guda ɗaya, don haka kada su taɓa.

Yi walƙiya saman saman wutan lantarki tare da feshin dafa abinci kuma gasa na mintuna 5 a kan ƙaramin tanda. A hankali a juye su, sai a sake murza saman saman tare da fesa girki, sannan a gasa tsawon minti 3 zuwa 5, ko kuma sai an yi launin ruwan waje da kyau kuma turkey ba ta da ruwan hoda, a kiyaye kar a ƙone gefuna na ƙofofin. Ku bauta wa nan da nan tare da miya don tsomawa, idan ana so.

Lura: Kuna iya buƙatar ƴan ƴan kundila fiye da 24, saboda girman cikawa da madaidaicin auna kowane cokali na iya bambanta dan kadan. Bayanai na abinci mai gina jiki ya dogara ne akan amfani da duk abubuwan cikawa a cikin masu kunshe -kunshe 24.

Yana yin 4 servings

A kowace hidima (6 wontons): adadin kuzari 228, furotin 19 g, carbohydrates 26 g (2 g sugar), 4 g mai, 1 g mai mai mai, 45 MG cholesterol, fiber 2 g, 369 mg sodium

Fiesta Fish Tacos

Bayanan Devin: Lokacin da ka sayi kifi, koyaushe ka tabbata ka nemi "ƙarshen mafi girma." Mafi kusancin naman zuwa wutsiya, ya fi ƙarfin kasancewa tunda wutsiya tana yin yawancin aikin don sa kifi ya yi iyo. Anan musamman kuna son yanki mai kauri mai kauri don tabbatar da cewa tacos ɗinku zai zama nama.

4 oganci halibut filet, zai fi dacewa a kama shi, a yanka cikin guda 8 daidai gwargwado

1 teaspoon gishiri mara gishiri kudu maso yamma ko Mexican kayan yaji

Gishirin teku, don dandana (na zaɓi)

Mai fesa man zaitun (wanda ba shi da kuzari)

2 (kimanin 6") tortillas masarar rawaya mara kiyayewa

1 tablespoon Kifi Taco Sauce

1⁄2 kofin finely shredded kabeji

1 tablespoon yankakken sabo cilantro ganye

1⁄4 kofin ingantaccen pico de gallo ko salsa sabo

2 kananan lemun tsami wedges

Sanya kifi a cikin ƙaramin kwano kuma yayyafa shi da kayan yaji da gishiri, idan ana so. Jefa da kyau don sutura.

Sanya ƙaramin kwanon rufi maras sanda akan matsanancin zafi. Idan ya yi zafi, sai a ɗora shi da fulawar girki sannan a ƙara kifin. Cook, yana juya lokaci-lokaci, na tsawon mintuna 3 zuwa 5, ko har sai an yi launin ruwan kasa a waje kuma a yi laushi a tsakiya. Cire daga kwanon rufi kuma sanya a cikin kwano. Rufe don dumama.

Sanya tortillas daya bayan daya a cikin wani karamin kwanon rufi maras sanda a kan matsakaicin zafi don dumi su. Idan dumi a gefe ɗaya, juya su. Lokacin da ɓangarorin biyu ke da ɗumi, canza kowannensu zuwa farantin abincin dare. Yada 1⁄2 tablespoon na miya daidai a tsakiyar kowane tortilla. Raba kifin daidai a tsakanin tortillas, sannan kabeji, cilantro, da salsa bi. Ku bauta wa nan da nan, tare da lemun tsami a gefe.

Yana yin hidima 1

A kowace hidima: adadin kuzari 275, furotin 26 g, carbohydrates 27 g (sukari 1 g), kitse 7 na g, mai cike da kitse, cholesterol na mg 36, fiber 3 g, sodium 207 mg

Darasi na girke -girke: Darasi na girke -girke shine: An sake bugawa daga: Babban Babban ɗanɗanon dandano na Littafin Dafa na Duniya ta Devin Alexander (c) 2011 ta Universal Studios Licensing LLLP. Babban Babban Asara (TM) da NBC Studios, Inc., da Reveille LLC. Izinin da Rodale, Inc., Emmaus, PA ya bayar 18098. Akwai duk inda aka sayar da littattafai.

Melissa Pheterson marubuciya ce ta lafiya da motsa jiki kuma mai hangen nesa. Bi ta kan preggersaspie.com da Twitter @preggersaspie.

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