Ambiri ambiri a ku America amanena kuti amakonda chakudya chophika kunyumba, koma kupeza nthawi yogula ndi kuphika kawirikawiri amatembenuza zolinga zabwino kuitanitsa pizza. Pezani chingwe pa njira zingapo zophweka zopangira zakudya zathanzi zochepa kwambiri. Chowongolera chokonzekera chakudya ndi kuzizira chimakhazikitsidwa pazingaliro zisanu. Lowani pa bolodi ndi njira izi kuti muzitha kusunga nthawi, ndalama ndi zina.
1 - Pangani Ndondomeko
Kukonzekera pang'ono kungapite kutali. Khalani pansi kwa mphindi zingapo kumapeto kwa sabata ndikupatseni mapu chakudya chamlungu. Ganizirani ndondomeko yanu ndikudziwiratu kuti ndi nthawi iti yomwe muli nayo nthawi yoti muphike ndi masiku omwe mudzakanikizidwira nthawi. Kuti mukhale ndi chakudya chamadzulo, khalani ndi usiku ukutsatira mutu ndipo onetsetsani kuti mwatsalira zowonjezera pa bokosi la masikati. Pangani usiku umodzi usana, usiku wina nkhuku, ndiyeno nsomba ndi pizza kapena pasta. Usiku wovuta kwambiri wa sabata uyenera kukhala wocheperetsa kapena wosakonzera chakudya-chinachake mwa wophika pang'onopang'ono kapena wopanikizika kapena wochokera kufiriji kupita ku microwave.
Slow Cooker Chicken Cacciatore
• 1.5 makilogalamu a nkhuku opanda ubongo
• ½ chikho cha marinara msuzi
• ½ chikho cha nkhuku
• ½ anyezi wofiira, wothira
• 1 clove adyo, wodetsedwa pang'ono
• 1 tsabola wobiriwira kapena wofiira, tsabola watsopano
• Mafuta a tsabola wofiira ndi tchizi ta Parmesan
Onjezani mapeni a nkhuku, marinara, nkhuku, anyezi, adyo, ndi belu tsabola kwa wophika pang'onopang'ono. Phimbani ndi kuphika pa LOW kwa maola 8. Lolani kuti muzizizira kwa mphindi khumi ndi kukoma kwa zokometsera; onjezerani mchere wowonjezera ngati mukufunikira komanso pamwamba ndi mwatsopano. Kutumikira ndi tsabola wofiira wofiira ndi tchizi ta Parmesan, ngati tifuna.
2 - Msuzi Wokwera
Msuzi amatha kukhala patsogolo, chakudya chimodzi cha poto chomwe chimagwiritsa ntchito mitundu yonse ya zosakaniza. Toby Amidor, wolemba zakudya komanso wolemba mabuku wa The Healthy Meal Prep Cookbook amapanga msuzi wa masabata kwa milungu yambiri ndikudula chakudya. "M'miyezi yozizira, ndimakonda msuzi wofunda. Kuwonjezera apo ndilo chakudya chosavuta kukonzekera mtanda wawiri ndi kuimitsa ena onse sabata lotanganidwa. Msuzi ndi njira yabwino yogwiritsira ntchito zowonjezera zamasamba, monga masamba a masamba obiriwira ndi squash, omwe angathandize kuchepetsa zinyalala za zakudya. "Iyi ndi nthawi imodzi yomwe nthawi ya Toby imapulumutsa maphikidwe:
Msuzi Msuzi ndi Msuzi wa nyemba
- Chikho 1 chodzaza mwana sipinachi
- Supuni 1 ya mafuta a maolivi
- 1 sing'anga anyezi, odulidwa
- 1 sing'anga karoti, odulidwa
- 1 phesi ya udzu winawake, wodulidwa
- 1 wamba wa parsnip, wodulidwa
- 1 mpikisano wamakono, odulidwa
- 1 (15-ounce) akhoza nyemba zotsekemera za impso, zotsekedwa ndi kuchapidwa
- 6 makapu otsika-sodium masamba msuzi
- Supuni 1 ya mirin
- 2 Bay masamba
- ¼ supuni ya tiyi yatsopano tsabola wakuda
Tengani masamba a sipinachi, pukutseni, kenako panizani nthiti. Gwiritsani ntchito magulu ngati mukufunikira. Mu mphika waukulu pa sing'anga, perekani mafuta a azitona mpaka muthe. Yonjezerani anyezi, karoti, udzu winawake wamaluwa, parsnip, ndi mpiru, ndipo perekani mpaka anyezi asinthe, pafupifupi mphindi 4. Yonjezerani nyemba, ndipo yesani kuphatikiza. Yikani masamba a msuzi, mirin, ndi bay masamba, ndi kusonkhezera kuphatikiza. Lonjezerani kutentha kwapamwamba ndikubweretsa madzi kwa chithupsa, kenaka kuchepetsa kutentha kutsika, kuphimba mphika, ndi kumera mpaka nyembazo zikhale zabwino, pafupifupi mphindi 20. Chotsani ndi kutaya masamba a bay. Onetsetsani nthiti za sipinachi ndi tsabola wakuda.
Chowombola chojambula Toby Amidor, The Healthy Meal Prep Cookbook: Chosavuta ndi Chakudya Chakudya Chophika, Choyamba, Chokha, ndi Kupita, Rockridge Press, 2017.
3 - Pezani Zokwanira
N'zovuta kupanga chophweka mosavuta popanda zipangizo zolondola. Gwiritsani ntchito zofunikira zomwe mungakwanitse kuzigwiritsa ntchito monga chitsulo chamtengo wapatali, pepala lalikulu, ndi ng'anjo ya Dutch yomwe ili ndi chivindikiro kuti mupeze luso la chakudya chimodzi. Pewani magulu akuluakulu a zinthu monga zifuwa za nkhuku zowonongeka ndi mpunga wofiira pasanapite nthawi kuti musadye chakudya cham'mbuyomu.
Mapepala Opangira Masamba Ndi Chokoma Chokoma ndi Broccoli
- 6 nkhuku zonyamula nkhuku
- Mbatata zowonjezera 3
- Supuni 1 ya mafuta a maolivi
- ½ supuni ya supuni yamchere yosakaniza
- ¼ supuni ya tiyi yatsopano tsabola wakuda
- Masipuniketi awiri a masamba a thyme auma
- 2 makapu broccoli florets
Chotsani uvuni ku 450-F. Lembani poto la pepala ndi chojambula cha aluminum ndi chidutswa cha pepala. Kumanga madyerero kumbali imodzi ya pepala poto ndi mbatata pamzake. Sungani zonse ndi mafuta, mchere, tsabola ndi kusakaniza zokometsera. Ikani mu uvuni ndi kuphika kwa mphindi 25. Tsegulani uvuni ndikuwonjezera broccoli pamwamba pa mbatata; kuphika kwa zina 10 mphindi. Lolani kuti muziziziritsa kwa mphindi 10 musanayambe kutumikira.
4 - Bwenzi la Freezer
Kusunga chakudya mufiriji kumapatsa chakudya pang'onopang'ono. Kuti mupeze zotsatira zabwino, onetsetsani kuti yafriji yanu ili ndi kutentha kwakukulu (madigiri 0 F) ndipo amagwiritsira ntchito matumba ndi mphika okonzedwa bwino kuti asunge zakudya zotetezedwa. Zina mwa zinthu zabwino zomwe mungapange kuti muzisungiramo ndizopatsako mkate, casseroles za zakudya zophika kapena Parmesan ya nkhuku, zakudya zopatsa ana, mapekeake, sausi, stews, ndi chili.
Bean Chili 2
- Supuni 1 ya mafuta a canola
- 1 pounds pansi ntchentche kapena mafuta oweta pansi ng'ombe
- Supuni ya 1 yophika
- ½ supuni ya udzu wothira mchere
- Supuni 1 pansi chitowe
- ½ wonyezimira wofiira wonyezimira, wotsekedwa
- 1 tsabola wofiira wofiira, wotchulidwa
- 1 jalapeno tsabola, finely diced
- ½ chikho chodulidwa chodyerapo
- 1 clove adyo, minced
- ½ supuni ya supuni yamchere yosakaniza
- 1 chikho nkhuku msuzi kapena madzi
- 1 (28 oz) akhoza kuthyola tomato
- 1 (15 oz) akhoza kudula tomato
- 1 (15 oz) akhoza nyemba zakuda, kuchapidwa ndi kuthiridwa
- 1 (15 oz) akhoza nyemba zofiira za impso, kutsukidwa ndi kutsanulidwa
- 1 chikho chambewu za chimanga chazira
Kutentha mafuta m'phika lalikulu kapena ng'anjo ya ku Dutch pa moto wambiri. Onjezani nyama ndi kuphika mpaka browned. Onjezani tsabola, tsabola wamchere, ndi chitowe. Kenaka yikani anyezi, tsabola, udzu winawake ndi adyo; nyengo ndi mchere ndikufuula kwa mphindi zisanu. Muziganiza msuzi, wosweka tomato ndi diced tomato ndi kubweretsa kuwira, ndiye kuchepetsa kutentha kuti simmer. Onetsetsani nyemba ndi chimanga, ndi kuphika osaphimbidwa kwa mphindi zochepa, ndikuyambitsa nthawi zina.
5 - Sungani Mtundu Wosungidwa bwino
Ndi zophweka kwambiri kuphika zakudya zathanzi ngati muli ndi zowonjezera zabwino. Sungani phwando lanu lokhala ndi zakudya monga pasitala, tomato zamzitini, uchi, oatukuta, nsomba zamzitini, nyemba zam'chitini. Sungani zakudya izi zomwe muli nazo komanso chakudya chabwino ndi mphindi zochepa.
Saladi ya Pasta ya Tuna
1 (5 oz) amatha kuyamwa tuni yamadzi m'madzi, atayaka
1 (5 oz) akhoza kukhala woyera woyera albacore tuna mumadzi, atayaka
½ chikho chodulidwa chodyerapo
1 apulo yaying'ono, yotchulidwa
Madzi a ½ ndimu
¼ chikho mayonesi
¼ supuni ya supuni yowonjezera mchere
Makapu 3 ataphika msipu wonse wa pasita, utakhazikika
Mu mbale yaikulu phatikizani tuna, celery, apulo, madzi a mandimu ndi mayo; nyengo ndi mchere komanso kusakaniza bwino kuti muphatikize. Gwiritsani nsomba yokonzedwa bwino ndi pasta yophika.