Ukutya kokutya - 16 Ukukhanya, okunempilo kunye neendlela zokupheka ezimnandi

Ngaba ujonge ukutya okukhanyayo, okunencasa kunye nokusempilweni? Silungiselele uluhlu lweendlela zokupheka zokutya ezilungiselelwe wena. Nazi iiresiphi ezisempilweni...

Ukutya koKutya Recipes

Isaladi ye-tuna

izinto

• 5 amagqabi lettuce
• 2 amagqabi eparsley
• Iitumato ezili-4 ze-cherry
• 1 iinkonkxa ityhuna
• Iipunipoli ezi-2 zengqolowa enkonkxiweyo
• I-1 tablespoons yeoli yeoli
• Ijusi yesiqingatha selamuni
• ityuwa

Kwenziwa njani?

• Geza kwaye usike i-lettuce, iparsley kunye netamatato.
• Yongeza ityhuna kunye nombona othe wagalela ioyile kwizinto ozithenge ngesitya.
• Yongeza ioli yeoli, ityuwa kunye nemon kwaye udibanise.
• Isaladi yakho yetuna ilungile.

I-Artichoke Peas ngeOli yomnquma

izinto

• 6 artichokes entsha
• Ungasebenzisa i-1 kunye nesiqingatha sekomityi yee-ertyisi ezinkonkxiweyo-ezintsha.
• 1 itswele elikhulu
• 3/4 ithisipuni yeoli yeoli
• ityuwa
• Ijusi yelamuni
• Idill

Kwenziwa njani?

• Khipha i-artichokes kwaye uyibeke emanzini nge-lemon ukuze ingabi mnyama. Hlikihla ngamaxolo elamuni owawakhamayo ngelixa ukhupha. Sika i-artichokes ibe ngamaqhekeza ama-4 okanye ama-6.
• Beka itswele olisikiweyo ukuze ulipheke epanini ukuba ufudumeze ioli yomnquma. Qhotsa de ube mdaka kancinci.
• Yongeza i-peas kunye ne-artichokes kwaye uqhubeke uqhotsa.
• Qhubeka uqhotsa de imifuno ikhulule ijusi yayo kancinane.
• Yongeza amanzi ashushu i-intshi ngaphantsi kwinqanaba lemifuno. Yongeza ityuwa kwaye upheke imizuzu engama-40-45 kubushushu obuphakathi de kube kufakwe amanzi. 
• Khangela ukuba imifuno iphekwe ngovavanyo lwefolokhwe.
• Emva kokupholisa, yinqumle i-dill kwaye uyihombise.

Amakhowa aqhotsiweyo

izinto

• 12 amakhowa alinyiweyo
• 1 ipepile ebomvu
• 1 i-pepper eluhlaza
• Ithisipuni yebhotolo
• 1 ithisipuni yeoli yeoli
• ityuwa
• 1 isipuni se-cheddar egayiweyo

Kwenziwa njani?

• mushroomI-Peel iziqu ngaphandle kokususa iziqu kwaye uzigcobe nge-lemon. Nyibilikisa ibhotela epanini kwaye ungeze ama-mushroom. Vala i-pan ngokuyishukumisa ngokuqhubekayo ngomzuzu we-1, vala isiciko.
• Pheka emlilweni omncinci imizuzu emi-5. I-mushroom iya kuba namanzi amancinci. Kule meko, thabatha i-pepper eluhlaza kunye nebomvu eqoshiwe kwi-pan.
• Yongeza i-1 ithispoon yeoli yeoli kunye netyuwa kwaye upheke imifuno kunye nama-mushroom ngomlomo ovulekile, uvuselela rhoqo. Ijusi ye-mushroom iya kukhupha kancinci.
• Gcoba i-fry imizuzu emi-3 ngaphezulu xa amanzi esusiwe. Cima ubushushu xa amakhowa eqala ukuntsundu. 
• Gcoba nge-1 isipuni se-cheddar egayiweyo.

Baked Vegetable Meal 

izinto

• 1 ikholifulawa
• 2 zucchini
• iminqathe ezimbini
• Iipunipoyi ezi-2 zeoli yeoli
• ityuwa
• ipaprika
• Ipelepele emnyama
• Idill
• Imbewu emnyama

Kwenziwa njani?

• Gweba yonke imifuno kwaye uyibeke kwisitya. 
• Yongeza iziqholo kunye neoli kwimifuno ngokucokisekileyo ngezandla zakho. 
• Bhaka kwi-oven ye-200 eshushu ngaphambili kwimizuzu engama-50.

Ithanga Mucver

izinto

• 2 i-zucchini ephakathi
• amaqanda ama-2
• Isiqingatha sekomityi yetshizi emhlophe
• Isiqingatha seqela leparsley
• 1-2 amaqabunga e-anyanisi entwasahlobo
• I-2 tablespoons imbewu ye-chia okanye i-oatmeal
• 1 ithispoon paprika
• 1 itispuni yepepile emnyama

 Kwenziwa njani?

• Gcoba i-zucchini kwaye ucofe ijusi ngezandla zakho. 
• Thatha i-cheese, i-parsley eqoshiwe, i-anyanisi kunye nezinye izithako kwisitya kwaye udibanise kakuhle.
• Galela umxube olungisiweyo kwisitya sokubhaka obeke kuso iphepha elingenamafutha, kwaye ugudise ngecephe.
• Bhaka kwi-oven ye-200 ° yangaphambili kuze kube yigolide.

Ileek yosiwe

izinto

• 4 iiliki
• 1 ithisipuni intlama yetamatato
• amaqanda ama-2
• I-tablespoon ye-3 yeoli
• 1 ithispoon paprika
• I-teaspoon ye-pepper emnyama
• 1 iitispuni ikumin
• ityuwa
• Igalikhi iyogathi

Yenziwa njani?

• Sika iiliki kakuhle.
• Ukushisa ioli epanini kwaye ungeze iileki eziqoshiwe. Pheka kubushushu obuphantsi kunye nesivalo esivaliweyo kude kube lula.
• Yongeza ityuwa, iziqholo kunye ne-tomato unamathele kwi-leek ephekiweyo kunye nefry imizuzu emi-5-6.
• Ukubetha amaqanda ama-2 kwisitya esahlukileyo, uwathele phezu kweeliki kwaye upheke ngokuxuba. Cima isitovu kwaye usiyeke sipholile.
• Emva kokuba i-leek ifudumele, yongeza i-yogurt kunye negalikhi kuyo kwaye usebenze.

Isidlo sethanga

izinto

• 3 zucchini
• Iitapile ezi-1
• 1 iipepile eziluhlaza
• 4 amagqabi eparsley
• 3 i-anyanisi entwasahlobo
• 1 itswele
• 1 isipuni se-tomato unamathisele
• ityuwa
• Isiqingatha itispuni yeoli

Kwenziwa njani?

• Gcoba kakuhle i-anyanisi entsha kunye neyomileyo. Fudumeza ioli kwaye uyiqhotse. 
• Emva koko yongeza i-tomato paste kunye nepepper eluhlaza.
• Emva koko yongeza i-zucchini ye-cubed kunye namazambane. Xuba kwaye wongeze amanzi aneleyo ukuvala i-intshi.
• Phalaza iparsley ekufutshane nokupheka.

ICauliflower ebhakiweyo kunye neBrokholi

izinto

• isiqingatha seqela lekholifulawa
• Isiqingatha seqela le-broccoli
• Iitapile e-1
• 1 umnqathe
• ityuwa
• Ipelepele emnyama
• ipelele ebabayo
• namafutha omnquma

Kwenziwa njani?

• Okokuqala, ubilise i-broccoli kunye ne-cauliflower imizuzu emi-6-7.
• Yongeza zonke izithako kwi-borcam kwaye ungeze ioli, iziqholo kunye netyuwa kwaye udibanise.
• Bhaka kwi-oven eshushu ngaphambi kwe-170 degrees imizuzu engama-20.
• Ungayikhonza ngegalikhi yoghurt ecaleni.

I-Pasta yokutya

izinto

• 1 iphakheji ye-pasta egcweleyo
• 200 grams inyama yenkomo
• I-2 tablespoons yeoli yeoli
• 3 ipepile eluhlaza
• 3 ipepile ebomvu
• I-tablespoon ye-tomato intlama
• Iglasi yamanzi ashushu
• 1 itswele elikhulu
• 2 i-clove yegalikhi
• ityuwa
• Ipelepele emnyama
• ipaprika

Kwenziwa njani?

• Thatha ioli yeoli kwipani ebanzi. Yongeza i-anyanisi enqunywe kwiinyanga zesiqingatha kwaye ugxobhoze. 
• Emva koko yongeza iipepile ozinqumle kwi-julienne kwaye ugxobhoze kancinci. 
• Yongeza inyama egayiweyo kunye nefry de itshintshe umbala. 
• Yongeza igalikhi nayo. Yongeza i-1 iglasi yamanzi ashushu kunye neziqholo kuyo. 
• Nciba igalikhi kwaye uyongeze. 
• Vala isiciko sepani kwaye uyivumele ipheke. Imizuzu eyi-10 iya kukwanela ukupheka. 
• Ubilise kwaye ukhuphe i-pasta njengesiqhelo.
• Hlanganisa i-sauce esiyilungiselele ngepasta.

ICauliflower egayiweyo

izinto

• Isiqingatha sekholifulawa ephakathi
• 1 itswele
• 100 grams inyama yenkomo
• I-tablespoon ye-tomato intlama
• I-4 tablespoons yeoli yeoli
• 1 ithisipuni yetyuwa
• 1 itispuni yepepile emnyama

Kwenziwa njani?

• Hlamba i-cauliflower oyahluleyo. 
• Sika iminqathe ibe ngamakhonkco kunye netswele lezinto ezityiwayo. 
• Fry i-anyanisi epanini. Emva koko yongeza inyama yenkomo kwaye uqhubeke uqhotsa. 
• Yongeza i-tomato paste, izaqathe kunye ne-cauliflower ngokulandelanayo kwaye uqhotse.
• Yongeza amanzi atshisayo ukuya kwinqanaba lemifuno kwaye unciphise isitofu. Vala isiciko sembiza. 
• 25 imizuzu kadar pişirin.

IiMushrooms ezigcadiweyo zeOyster

izinto

• 300 grams amakhowa oyster
• isiqingatha setswele
• 2 ipepile eluhlaza
• 1 ipepile ebomvu
• I-tablespoon ye-3 yeoli
• 1 ithisipuni yetyuwa
• 1/4 ithisipuni yepepper emnyama

Kwenziwa njani?

• Thatha ioli kunye namatswele epanini kwaye uqhotse. 
• Yongeza iipepile, amakhowa kunye neziqholo, kwaye uqhubeke uqhotsa. 
• Isidlo sakho silungile xa sine-caramelized consistency. 

ISalmon ebhaka

izinto

• 2 iifayili zesalmon
• Isiqingatha se-teaspoon yeoli yeoli
• 2 i-clove yegalikhi echotshoziweyo
• 3-4 amaqabunga e-thyme entsha
• ijusi ye-1 lemon
• 1/4 intlama yedill

Kwenziwa njani?

• Gcoba igalikhi kwaye ungeze ioli yeoli kunye nemon kuyo. 
• Gxobhoza le sauce phezu kwentlanzi. Gquba kwaye uphumle efrijini ngeyure eli-1. 
• Lungiselela i-salmon kwi-tray yokubhaka efakwe ngephepha elingenamafutha. 
• Bhaka kwi-oven ye-200 ye-15-20 imizuzu ngendlela elawulwayo. 
• Ncedisa i-dill ehlotshiswe kunye neqhekeza lemon.

Isaladi yeBeet ebomvu

izinto

• 3 beet ebomvu
• isiqingatha seqela ledile
• 1 ikomityi yombona
• 4 i-gherkins ekhethiweyo
• 1 i-clove yegalikhi
• 1 ithisipuni yetyuwa
• I-3 tablespoons yeoli yeoli
• Ijusi yesiqingatha selamuni
• I-1 i-sprig ye-dill yokucoca

Kwenziwa njani?

• Beka i-beet ehlanjululweyo ebhodweni kwaye wongeze amanzi aneleyo ukuze uwagubungele. Bilisa malunga nemizuzu eyi-15. 
• Emva koko, nqunqa ii-beet zibe ngamacube kwaye ungeze ingqolowa, i-dill eqoshiwe kunye ne-diced gherkin pickles. 
• Yongeza ijusi yelamuni, igalikhi etyumkileyo, ityuwa kunye neoli yeoli kwaye udibanise. 
• Khonza ehlotshiswe ngedill.

I-Mung Bean kunye neNgqolowa iSaladi emuncu

izinto

• 1 ikomityi ebilisiweyo yeembotyi zemung
• 1 ikomityi yengqolowa ebilisiwe
• Itswele elinye elimfusa
• 1/4 ikhaphetshu emfusa
• Isiqingatha seqela leparsley
• 1 umnqathe
• ijusi ye-1 lemon
• Isiqingatha setisipuni yesiraphu yerharnati
• Isiqingatha se-teaspoon yeoli yeoli
• 2 ithisipuni yetyuwa

Kwenziwa njani?

• Gcoba iklabishi emfusa kunye netswele. 
• Sika umnqathe ube yimicu kwakhona. 
• Gcoba iparsley kwaye ubeke zonke izithako kwisitya esifanayo sokuxuba.
• Xuba kakuhle kwaye uphake.

Baked Celery Fries 

izinto

• 3 iziqwenga zecelery
• I-3 tablespoons yeoli yeoli
• 1 ithispoon i-turmeric
• Itisipuni yepepile ebomvu yomhlaba
• 1 kunye nesiqingatha setisipuni setyuwa
• Isiqingatha se teaspoon yepepper emnyama

Kwenziwa njani?

• I-Peel i-celery kwaye uyinqumle ibe ngamaqhekeza amade njengokwenza iifritshi zaseFransi.
• Yongeza ioli yeoli kunye neziqholo kwaye udibanise. 
• Yise kwitreyi obuyibeke ngephepha lokubhaka okanye i-oyile.
• Beka i-oven yakho kwii-190 degrees. Kwimeko engena fan, beka itreyi kwishelufu ephakathi yeoveni oyilungisileyo ukuba ijonge phantsi. Emva kwexesha, jika i-celery phezulu.

Isuphu yeBrokholi

izinto

• 500 grams ze-broccoli
• Iiglasi ezi-7 zamanzi
• I-1 tablespoons yeoli yeoli
• icephe lebhotolo
• Iipunipoli ezi-1 zomgubo
• 1 kunye nesiqingatha setisipuni setyuwa
• Isiqingatha se teaspoon yepepper emnyama

Kwenziwa njani?

• Bilisa i-broccoli ibe ngamaqhekeza amancinci. 
• Emva kokuba ibilisiwe, yisuse ngoncedo lwe-colander kwaye ubeke amanzi eceleni.
• Emva koko, unyibilikise ioli yeoli kunye nebhotela kwipani enzulu. Yongeza umgubo kuyo kwaye uyiqhotse de ivumba kwaye iguqule umbala okhanyayo.
• Yongeza i-broccoli kumgubo ogcadiweyo kancinci kancinci.
•  Gxuma rhoqo nge-whisk ukuze ugweme amaqhuma. 
• Emva kokubilisa imizuzu engama-2-3 ngale ndlela, yongeza i-broccoli ebilisiwe kunye ne-drained emanzini.
• Dlulisa isuphu nge-blender yesandla ukuze ufumane ukuhambelana okugudileyo. 
• Ekugqibeleni, yongeza isiqingatha se-teaspoon ye-pepper emnyama kunye netyuwa kwaye udibanise.
• Yizisa isobho se-broccoli kwaye ucime isitofu.

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