Zvokudya Zvokudya - 16 Chiedza, Hutano uye Inonaka Recipes

Uri kutsvaga chikafu chakareruka, chinonaka uye chine hutano here? Isu takagadzirira rondedzero yezvokudya zvekudya zvekubika iwe chete. Heano mabikirwo ane hutano…

Diet Food Recipes

Tuna saladi

zvinhu

• 5 mashizha e lettuce
• 2 mashizha eparsley
• 4 cherry tomate
• 1 magaba e tuna
• 2 tablespoons yechibage chemumagaba
• 1 tablespoons mafuta omuorivhi
• Muto wehafu yeremoni
• munyu

Zvinoitwa sei?

• Geza uye ucheke lettuce, parsley nematomatisi.
• Wedzera tuna nechibage chawadira mafuta kune zvigadzirwa zvawatenga mundiro.
• Wedzera mafuta omuorivhi, munyu uye mandimu uye sanganisa.
• Yako tuna saladhi yakagadzirira.

Artichoke Peas neOlive Oil

zvinhu

• 6 artichokes itsva
• Unogonawo kushandisa 1 nehafu kapu yepizi dzemumagaba-fresh peas.
• 1 hanyanisi huru
• 3/4 teaspoon yemafuta emuorivhi
• munyu
• Ndimu muto
• Dhiri

Zvinoitwa sei?

• Bvisa artichokes uye uiise mumvura ine lemon kuitira kuti irege kushanduka kuva dema. Zora nematehwe eremoni awasvina uchisvina. Cheka artichokes kuita 4 kana 6 zvidimbu.
• Isa hanyanisi yawacheka kubika mupani yaunopisa mafuta emuorivhi. Fry kusvika zvishoma zvishoma.
• Wedzera peas uye artichokes uye ramba uchikacha.
• Ramba uchikacha kusvikira miriwo yaburitsa muto wavo zvishoma.
• Wedzera mvura inopisa inch pazasi peyero yemuriwo. Wedzera munyu uye gadzira 40-45 maminitsi pamoto wepakati kusvikira mvura yanyura. 
• Tarisa kana miriwo yakabikwa nemuedzo weforogo.
• Mushure mekutonhora, cheka dill uye uishongedze.

Mushroom Sauteed

zvinhu

• 12 howa dzakarimwa
• 1 mhiripiri tsvuku
• 1 girini mhiripiri
• A teaspoon yebhota
• 1 teaspoon mafuta omuorivhi
• munyu
• 1 tablespoon grated cheddar

Zvinoitwa sei?

• howaPera madzinde pasina kubvisa madzinde woazora neremoni. Sungunusa bhotela mupani uye uwedzere howa. Isa chisimbiso pani nekuizunza nguva dzose kweminiti 1, vhara chivharo.
• Bika pamoto muduku kwemaminitsi mashanu. Howa huchava mvura shoma. Muchiitiko ichi, tora mhiripiri yakachekwa uye tsvuku mupani.
• Wedzera 1 teaspoon yemafuta emuorivhi nemunyu uye kubika miriwo nehowa nemuromo wakashama, uchikurudzira nguva dzose. Muto wehowa uchadonha zvishoma nezvishoma.
• Ita fry kwemamwe maminitsi matatu kana mvura yabviswa. Dzima kupisa kana howa hunotanga kutsvukira. 
• Isa nekapuni 1 ye grated cheddar.

Yakabikwa Vegetable Kudya 

zvinhu

• 1 cauliflower
• 2 zucchini
• makarotsi maviri
• 2 spoons mafuta omuorivhi
• munyu
• paprika
• Pepper nhema
• Dhiri
• Kumin nhema

Zvinoitwa sei?

• Cheka miriwo yese woisa mundiro. 
• Wedzera zvinonhuwira nemafuta kumiriwo zvakakwana nemaoko ako. 
• Bika muchoto che 200 degrees preheated kwemaminitsi makumi mashanu.

Pumpkin Mucver

zvinhu

• 2 medium zucchini
• 2 mazai
• Hafu yekapu yewhite cheese
• Hafu boka reparsley
• 1-2 sprigs yechirimo hanyanisi
• 2 tablespoons chia mbeu kana oatmeal
• 1 teaspoon paprika
• 1 teaspoon yemhiripiri nhema

 Zvinoitwa sei?

• Grate zucchini uye svina kunze muto nemaoko ako. 
• Tora chizi, parsley yakagurwa zvakanaka, hanyanisi nezvimwe zvinoshandiswa mundiro uye sanganisa zvakanaka.
• Dururira musanganiswa wakagadzirwa mundiro yekubikira yawakaisa bepa risingapindi mafuta, woritsvedzerera nechipunu.
• Bika muovheni 200° preheated kusvika ndarama yatsvukira.

Leek Yakakangwa

zvinhu

• 4 leek
• 1 teaspoon tomato paste
• 2 mazai
• 3 tablespoon yemafuta
• 1 teaspoon paprika
• Chipunu chepepuru yakasviba
• 1 teaspoon kumini
• munyu
• Garlic Yogurt

Zvinoitwa sei?

• Cheka marekisi zvakanaka.
• Pisa mafuta mupani woisa mareki akachekwa. Ika pamoto wakadzika nevhavha yakavharwa kusvikira yakanyorova.
• Wedzera munyu, zvinonhuwira uye tomato paste kune leek yakabikwa uye fry kwemaminitsi 5-6.
• Iroya mazai maviri mundiro yakasiyana, uidururire pamusoro pemareki uye ubike nekusanganisa. Dzima chitofu wosiya kuti chitonhore.
• Mushure mokunge leek ichidziya, wedzera yogurt negariki pairi uye ushumire.

Kudya kwenhanga

zvinhu

• 3 zucchini
• 1 mbatatisi
• 1 green pepper
• 4 mashizha eparsley
• 3 spring hanyanisi
• 1 hanyanisi
• 1 tablespoon ye tomato paste
• munyu
• Half teaspoon yemafuta

Zvinoitwa sei?

• Nyatsocheka anyanisi matsva uye akaomeswa. Pisa mafuta uye fry it. 
• Wobva wawedzera tomato paste uye green pepper.
• Zvadaro wobva wawedzera cubed zucchini uye mbatatisi. Sanganisa uye woisa mvura yakakwana kuvhara inch.
• Mwaya parsley iri pedyo nekubika.

Yakabikwa Koliflower uye Broccoli

zvinhu

• hafu yebunch ye cauliflower
• Hafu yebhurokoli
• 1 mbatatisi
• 1 karoti
• munyu
• Pepper nhema
• Chili pepper
• namafuta

Zvinoitwa sei?

• Kutanga, bikai broccoli neholiflower kwemaminitsi 6-7.
• Wedzera zvose zvinoshandiswa kuborcam uye uwedzere mafuta, zvinonhuwira uye munyu uye usanganise.
• Bika muchoto chepreheated pa 170 degrees kwemaminitsi makumi maviri.
• Iwe unogona kushanda nayo negariki yogurt padivi.

Diet Pasta

zvinhu

• 1 pasuru yepasita yakazara
• 200 gramu evhu remombe
• 2 tablespoons mafuta omuorivhi
• 3 mhiripiri
• 3 mhiripiri tsvuku
• 1 tablespoon nyanya nyanya
• Girazi remvura inopisa
• 1 hanyanisi huru
• 2 mavhavha egariki
• munyu
• Pepper nhema
• paprika

Zvinoitwa sei?

• Tora mafuta omuorivhi mupani yakakura. Wedzerai anyanisi akachekwa muhafu yemwedzi uye gadzirai. 
• Wobva wawedzera mhiripiri yawakacheka mujulienne wobva wawedzera zvishoma. 
• Wedzera minced nyama uye fry kusvikira yachinja ruvara. 
• Wedzera garlic zvakare. Wedzera 1 girasi remvura inopisa uye zvinonhuwira kwairi. 
• Cheka garlic wobva wawedzera. 
• Vhara chivharo chepani uye rega ibike. Maminitsi gumi achakwana kubika. 
• Fashaidza uye bvisa pasta semazuva ose.
• Sakanidza muto watakagadzirira ne pasta.

Minced Koliflower

zvinhu

• Half a medium cauliflower
• 1 hanyanisi
• 100 gramu evhu remombe
• Chipunu chetomato paste
• 4 tablespoons mafuta omuorivhi
• 1 mashupuni emunyu
• 1 teaspoon yemhiripiri nhema

Zvinoitwa sei?

• Gezai cauliflower yamakaparadzana. 
• Chekai makarotsi muzvindori uye hanyanisi kuitira zvinodyika. 
• Fry the hanyanisi mupani. Zvadaro wobva wawedzera nyama yemombe uye uenderere mberi. 
• Wedzera tomato paste, karoti uye cauliflower maererano uye fry ivo.
• Wedzera mvura inopisa kusvika pamwero wemiriwo uye kuderedza chitofu. Vhara chivharo chehari. 
• Bika kwemaminitsi makumi maviri nemashanu.

Howa dzeOyster dzakakangwa

zvinhu

• 300 magiramu oyster howa
• hafu yehanyanisi
• 2 mhiripiri
• 1 mhiripiri tsvuku
• 3 tablespoon yemafuta
• 1 mashupuni emunyu
• 1/4 teaspoon yemhiripiri nhema

Zvinoitwa sei?

• Tora mafuta nehanyanisi mupani wozvifyeka. 
• Wedzera mhiripiri, howa nezvinonhuhwira, woramba uchikacha. 
• Kudya kwako kwakagadzirira kana iine caramelized consistency. 

Salmon Yakabikwa

zvinhu

• 2 salmon fillets
• Half teaspoon yemafuta omuorivhi
• 2 clove yegariki yakapwanyika
• 3-4 sprigs ye thyme itsva
• muto we1 lemon
• 1/4 bunch dill

Zvinoitwa sei?

• Pwanya garlic uye uwedzere mafuta omuorivhi uye mandimu kwairi. 
• Dururira muto uyu pamusoro pehove. Putira uye ugare mufiriji kweawa imwe. 
• Rongedza salmon pane tireyi yekubikira yakavharwa nebepa remafuta. 
• Bika muvheni ye 200 ye 15-20 maminitsi nenzira yakarongeka. 
• Shumira yakashongedzwa nedhiri uye slice yeremoni.

Red Beet Salad

zvinhu

• 3 mabheti matsvuku
• hafu yedhiri
• 1 kapu yechibage
• 4 pickled gherkins
• 1 mavhavha egariki
• 1 mashupuni emunyu
• 3 tablespoons mafuta omuorivhi
• Muto wehafu yeremoni
• 1 sprig ye dill yekuisa

Zvinoitwa sei?

• Isa mabheti akacheneswa muhari uye woisa mvura yakakwana kuti avavhare. Fashaidza kwemaminitsi gumi nemashanu. 
• Zvadaro, cheka beet mu cubes uye uwedzere chibage, dill yakagurwa uye diced gherkin pickles. 
• Wedzera muto weremoni, garlic yakapwanyika, munyu uye mafuta omuorivhi uye sanganisa. 
• Shumira yakashongedzwa nedhiri.

Mung Bean uye Gorosi Sour Salad

zvinhu

• 1 kapu yakabikwa bhinzi
• 1 mukombe yakabikwa gorosi
• Onion yepepuru imwe
• 1/4 yepepuru kabichi
• Hafu boka reparsley
• 1 karoti
• muto we1 lemon
• Half teaspoon yepomegranate manyuchi
• Half teaspoon yemafuta omuorivhi
• 2 mashupuni emunyu

Zvinoitwa sei?

• Cheka zvakanaka kabichi yepepuru nehanyanisi. 
• Cheka karoti kuita mitsetse zvakare. 
• Cheka parsley uye uise zvese zvinoshandiswa mundiro imwechete yekusanganisa.
• Sanganisa zvakanaka uye mushumire.

Yakabikwa Celery Fries 

zvinhu

• 3 celery zvidimbu
• 3 tablespoons mafuta omuorivhi
• 1 teaspoon turmeric
• A teaspoon yepasi tsvuku mhiripiri
• 1 uye chidimbu chipunu chemunyu
• Half teaspoon yepiresi yakasviba

Zvinoitwa sei?

• Pera celery uye ucheke kuita zvidimbu zvirefu sekugadzira french fries.
• Wedzera mafuta omuorivhi nezvinonhuwira uye sanganisa. 
• Ende nazvo kutireyi yawaisa bepa rekubikisa kana kuzora mafuta.
• Isa ovheni yako ku 190 degrees. Munzvimbo isina fan, isa tireyi pasherufu yepakati yeovheni yawagadzirisa kuti ive yakatarisa pasi. Mushure mechinguva, shandura celery kumusoro.

Broccoli soup

zvinhu

• 500 magiramu e broccoli
• 7 magirazi emvura
• 1 tablespoons mafuta omuorivhi
• chipunu chebhota
• 1 tablespoons yeupfu
• 1 uye chidimbu chipunu chemunyu
• Half teaspoon yepiresi yakasviba

Zvinoitwa sei?

• Fashaidza broccoli yakagurwa kuita zvidimbu zvidiki. 
• Mushure mokunge yakabikwa, bvisa iyo nerubatsiro rwecolander uye uise mvura parutivi.
• Zvadaro, nyungudusa mafuta omuorivhi uye bhotela muhari yakadzika. Isa hupfu pairi uye fry kusvika yanhuhwirira uye ichichinja ruvara.
• Wedzera broccoli muupfu hwakakangwa zvishoma nezvishoma.
•  Shingairira nguva dzose newhisk kuti urege kuva nemapundu. 
• Mushure mekubika kwemaminitsi 2-3 nenzira iyi, wedzerai broccoli yakabikwa uye yakasvibiswa mumvura.
• Pfuura muto kuburikidza neruoko blender kuti uwane kugadzikana kwakatsetseka. 
• Pakupedzisira, wedzera hafu yepaspuni yepepuru yakasviba uye munyu uye sanganisa.
• Uyai ne broccoli soup kumota uye bvisa chitofu.

Kwakabva: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12