Ukudla Ukudla - 16 Light, Healthy and Delicious Recipes

Ingabe ufuna ukudla okulula, okumnandi nokunempilo? Sikulungiselele uhlu lwezindlela zokupheka zokudla okudliwayo ngawe. Nazi izindlela zokupheka ezinempilo…

Amaresiphi Wokudla Wokudla

Isaladi ye-tuna

izinto

• 5 amaqabunga ulethisi
• 2 amathisipuni parsley
• 4 utamatisi we-cherry
• 1 amathini we-tuna
• 2 wezipuni zommbila okheniwe
• 1 wezipuni zamafutha omnqumo
• Ijusi yesigamu selamula
• usawoti

Kwenziwa kanjani?

• Geza bese usika ulethisi, iparsley notamatisi.
• Faka i-tuna nommbila okhiphe amafutha ezithakweni ozithenge endishini.
• Faka amafutha omnqumo, usawoti kanye nelamula uhlanganise.
• Isaladi yakho ye-tuna isilungile.

I-Artichoke Peas ngamafutha omnqumo

izinto

• 6 ama-artichokes amasha
• Ungasebenzisa futhi inkomishi engu-1 nengxenye yamaphizi ekheniwe-ama-peas amasha.
• 1 u-anyanisi omkhulu
• 3/4 ithisipuni amafutha omnqumo
• usawoti
• Ijusi likalamula
• I-Dill

Kwenziwa kanjani?

• Khipha ama-artichokes bese uwafaka emanzini anolamula ukuze angashintshi abe mnyama. Gcoba ngamakhasi kalamula owakhanyiwe ngenkathi ukhipha. Sika ama-artichokes abe yizicucu ezi-4 noma ezi-6.
• Faka u-anyanisi owunqumele ukuwupheka epanini oshisa ngalo amafutha omnqumo. Fry kuze kube nsundu kancane.
• Engeza uphizi nama-artichokes bese uqhubeka nokuthosa.
• Qhubeka ukuthosa kuze kube yilapho imifino ikhulula amajusi ayo kancane.
• Engeza amanzi ashisayo intshi ngaphansi kwezinga lemifino. Engeza usawoti bese upheka imizuzu engu-40-45 ekushiseni okuphakathi kuze kube yilapho amanzi emuncwa. 
• Hlola ukuthi imifino iphekwe ngokuhlolwa kwemfoloko.
• Ngemuva kokupholisa, nquma i-dill bese uyihlobisa.

Amakhowe aqoshiwe

izinto

• 12 amakhowe alinyiwe
• 1 upelepele obomvu
• 1 upelepele oluhlaza
• Ithisipuni lebhotela
• 1 ithisipuni yamafutha omnqumo
• usawoti
• 1 isipuni se-cheddar egayiwe

Kwenziwa kanjani?

• I-MantarHlanza iziqu ngaphandle kokukhipha iziqu bese uzigcoba ngelamula. Ncibilikisa ibhotela epanini bese wengeza amakhowe. Vala i-pan ngokuyinyakazisa ngokuqhubekayo iminithi elingu-1, vala isembozo.
• Pheka emlilweni omncane imizuzu emi-5. Ikhowe lizoba namanzi amancane. Kulesi simo, thatha upelepele oluhlaza oqoshiwe nobomvu epanini.
• Faka isipuni esingu-1 samafutha omnqumo nosawoti bese upheka imifino namakhowe ngomlomo uvule, ugovuze njalo. Ijusi lamakhowe lizophuma kancane.
• Govuza gazinga eminye imizuzu engu-3 lapho amanzi ekhishwa. Vala ukushisa lapho amakhowe eqala ukuba nsundu. 
• Fafaza isipuni esingu-1 se-cheddar egayiwe.

Isidlo Semifino Ebhakiwe 

izinto

• 1 ukholifulawa
• 2 i-zucchini
• izaqathi ezimbili
• 2 wezipuni zamafutha omnqumo
• usawoti
• i-paprika
• Upelepele omnyama
• I-Dill
• Ikhumini Elimnyama

Kwenziwa kanjani?

• Sika yonke imifino bese uyifaka endishini. 
• Faka izinongo namafutha emifino kahle ngezandla zakho. 
• Bhaka kuhhavini elushisayo ngaphambi kuka-200 degrees imizuzu engu-50.

Ithanga Mucver

izinto

• 2 zucchini medium
• 2 amaqanda
• Isigamu inkomishi ushizi omhlophe
• Ingxenye yesixha se-parsley
• 1-2 amahlumela e-spring anyanisi
• 2 wezipuni imbewu ye-chia noma i-oatmeal
• 1 ithisipuni paprika
• 1 isipuni sepelepele omnyama

 Kwenziwa kanjani?

• Grate i-zucchini bese ucindezela ijusi ngezandla zakho. 
• Thatha ushizi, i-parsley eqoshiwe, u-anyanisi nezinye izithako endishini uhlanganise kahle.
• Thela ingxube elungisiwe esitsheni sokubhaka obeke kuso iphepha elingangenwa amafutha, bese ubushelelezi ngesipuni.
• Bhaka kuhhavini ongu-200° oshisayo kuze kube nsundu osagolide.

I-Leek Eyosiwe

izinto

• 4 ihla
• 1 ithisipuni utamatisi unama
• Amaqanda ama-2
• 3 wezipuni zamafutha
• 1 ithisipuni paprika
• Ithisipuni likapelepele omnyama
• 1 wezipuni i-cumin
• usawoti
• I-Garlic Yogurt

Kwenziwa kanjani?

• Sika kahle ama-leeks.
• Shisisa amafutha epanini bese ufaka amaliki aqoshiwe. Pheka ekushiseni okuphansi ngesivalo esivaliwe kuze kube lula.
• Engeza usawoti, izinongo kanye nokunamathisela utamatisi ku-leek ephekiwe futhi gazinga imizuzu engu-5-6.
• Shaya amaqanda angu-2 endishini ehlukile, uwathele phezu kwama-leeks bese upheka ngokuxuba. Vala isitofu usiyeke siphole.
• Ngemuva kokuthi i-leek ifudumele, engeza iyogathi negalikhi kuyo bese ukhonza.

Isidlo Sethanga

izinto

• 3 i-zucchini
• 1 amazambane
• 1 upelepele oluhlaza
• 4 amathisipuni parsley
• 3 anyanisi entwasahlobo
• 1 anyanisi
• 1 isipuni se-tomato unama
• usawoti
• Ingxenye yethisipuni yamafutha

Kwenziwa kanjani?

• Gweba kahle u-anyanisi omusha nowomisiwe. Shisisa amafutha bese uwathosa. 
• Bese wengeza unamathisele utamatisi kanye nopelepele oluhlaza.
• Bese wengeza zucchini cubed namazambane. Hlanganisa bese wengeza amanzi anele ukuvala intshi.
• Fafaza i-parsley eseduze nokupheka.

I-Cauliflower ebhakiwe kanye ne-Broccoli

izinto

• ingxenye yesixha sekholifulawa
• Ingxenye yesixha se-broccoli
• 1 amazambane
• 1 isanqante
• usawoti
• Upelepele omnyama
• upelepele obabayo
• amafutha omnqumo

Kwenziwa kanjani?

• Okokuqala, ubilise i-broccoli ne-cauliflower imizuzu engu-6-7.
• Faka zonke izithako ku-borcam bese ufaka amafutha, izinongo nosawoti uhlanganise.
• Bhaka kuhhavini elushisayo ngaphambi kuka-170 degrees imizuzu engu-20.
• Ungakwazi ukuphakela nge-garlic yogurt eceleni.

I-Pasta yokudla

izinto

• Iphakethe elingu-1 le-pasta ye-wholemeal
• 200 amagremu inyama yenkomo
• 2 wezipuni zamafutha omnqumo
• 3 upelepele oluhlaza
• 3 upelepele obomvu
• 1 isipuni utamatisi unama
• Ingilazi yamanzi ashisayo
• 1 u-anyanisi omkhulu
• 2 i-clove yegalikhi
• usawoti
• Upelepele omnyama
• i-paprika

Kwenziwa kanjani?

• Thatha amafutha e-olive epanini elibanzi. Faka u-anyanisi osikwe ube yizinyanga eziyisigamu bese upheka. 
• Bese wengeza upelepele owusike ku-julienne bese usakaza kancane. 
• Faka inyama egayiwe uyithose ize ishintshe umbala. 
• Engeza u-garlic futhi. Faka ingilazi engu-1 yamanzi ashisayo nezinongo kuwo. 
• Gweba u-garlic bese ufaka. 
• Vala isivalo sepani bese usiyeka sipheke. Imizuzu eyi-10 izokwanela ukupheka. 
• Bilisa futhi ukhiphe i-pasta njengenjwayelo.
• Hlanganisa i-sauce esiyilungiselele nge-pasta.

I-Cauliflower egayiwe

izinto

• Ingxenye yekholifulawa ephakathi
• 1 u-anyanisi
• 100 amagremu inyama yenkomo
• Isipuni se-tomato unama
• 4 wezipuni zamafutha omnqumo
• 1 amathisipuni kasawoti
• 1 isipuni sepelepele omnyama

Kwenziwa kanjani?

• Geza ukholifulawa owuhlukanisile. 
• Sika izaqathi zibe izindandatho kanye no-anyanisi ukuze kube okudliwayo. 
• Fry u-anyanisi epanini. Bese wengeza inyama yenkomo egayiwe bese uqhubeka nokuthosa. 
• Engeza unamathisele utamatisi, izaqathe kanye nokholifulawa ngokulandelana bese ukuthosa.
• Engeza amanzi ashisayo kuze kufike ezingeni lemifino bese wehlisa isitofu. Vala isivalo sebhodwe. 
• 25 imizuzu kadar pişirin.

Amakhowe Oyster Athosiwe

izinto

• 300 amagremu amakhowe oyster
• uhhafu ka-anyanisi
• 2 upelepele oluhlaza
• 1 upelepele obomvu
• 3 wezipuni zamafutha
• 1 amathisipuni kasawoti
• 1/4 ithisipuni ye-pepper emnyama

Kwenziwa kanjani?

• Thatha amafutha no-anyanisi epanini bese ukuthosa. 
• Faka upelepele, amakhowe nezinongo, uqhubeke nokuthosa. 
• Ukudla kwakho sekulungile uma kunokufana kwe-caramelized. 

I-Salmon ebhakiwe

izinto

• 2 izinhlanzi ze-salmon
• Ingxenye yethisipuni yamafutha omnqumo
• 2 ama-clove kagalikhi ochotshoziwe
• 3-4 ama-sprigs of thyme fresh
• ijusi ye-1 lemon
• 1/4 indebe ye-dill

Kwenziwa kanjani?

• Gcoba u-garlic bese wengeza amafutha omnqumo kanye nemon kuwo. 
• Gcoba le sauce phezu kwenhlanzi. Goqa futhi uphumule esiqandisini ihora elingu-1. 
• Hlela i-salmon kuthreyi yokubhaka ehlanganiswe nephepha elingenawo amafutha. 
• Bhaka kuhhavini engu-200 imizuzu engu-15-20 ngendlela elawulwayo. 
• Khonza ehlotshiswe dill kanye nocezu lemon.

Isaladi ye-beet ebomvu

izinto

• 3 ama-beet abomvu
• ingxenye yesixha sedill
• 1 inkomishi yombila
• 4 ama-gherkins aqoshiwe
• 1 i-clove yegalikhi
• 1 amathisipuni kasawoti
• 3 wezipuni zamafutha omnqumo
• Ijusi yesigamu selamula
• I-sprig engu-1 ye-dill yokuhlobisa

Kwenziwa kanjani?

• Faka ama-beet ahlutshiwe ebhodweni bese wengeza amanzi anele ukuwavala. Bilisa cishe imizuzu eyi-15. 
• Bese usike ama-beet abe ama-cubes bese wengeza ummbila, i-dill eqoshiwe kanye nama-pickle aqoshiwe e-gherkin. 
• Faka ijusi kalamula, u-garlic ochotshoziwe, usawoti namafutha omnqumo uhlanganise. 
• Khonza ehlotshiswe nge-dill.

I-Mung Bean kanye ne-Wheat Sour Salad

izinto

• 1 inkomishi ebilisiwe kabhontshisi
• 1 inkomishi kakolweni obilisiwe
• U-anyanisi owodwa onsomi
• 1/4 iklabishi purple
• Ingxenye yesixha se-parsley
• 1 isanqante
• ijusi ye-1 lemon
• Ingxenye yethisipuni yesiraphu yegromegranate
• Ingxenye yethisipuni yamafutha omnqumo
• 2 amathisipuni kasawoti

Kwenziwa kanjani?

• Sika kahle iklabishi elinsomi no-anyanisi. 
• Sika isanqante sibe yimicu. 
• Sika i-parsley bese ufaka zonke izithako endishini efanayo yokuxuba.
• Xuba kahle uphake.

Baked Celery Fries 

izinto

• 3 isilimo esidliwayo esinamagatsha anamanzi
• 3 wezipuni zamafutha omnqumo
• 1 ithisipuni i-turmeric
• Ithisipuni likapelepele obomvu
• 1 nengxenye yethisipuni kasawoti
• Isigamu sesipuni sikapelepele omnyama

Kwenziwa kanjani?

• Hlanza isilimo esidliwayo esinamagatsha anamanzi bese usisika sibe izingcezu ezinde njengokwenza ama-french fries.
• Faka amafutha omnqumo nezinongo uhlanganise. 
• Kuyise ethreyini oyibekile iphepha lokubhaka noma oligcobe ngamafutha.
• Setha ihhavini lakho libe ngama-degree angu-190. Esilungiselelweni esingena fan, beka ithreyi eshalofini elimaphakathi lehhavini olilungisile ukuze libe libheke phansi. Ngemva kwesikhashana, phendulela isilimo esidliwayo esinamagatsha anamanzi.

Isobho le-Broccoli

izinto

• 500 amagremu broccoli
• 7 izinkomishi zamanzi
• 1 wezipuni zamafutha omnqumo
• isipuni sebhotela
• 1 wezipuni kafulawa
• 1 nengxenye yethisipuni kasawoti
• Isigamu sesipuni sikapelepele omnyama

Kwenziwa kanjani?

• Bilisa i-broccoli ibe yizicucu ezincane. 
• Ngemuva kokuthi ibilisiwe, yisuse ngosizo lwe-colander bese ubeka amanzi eceleni.
• Okulandelayo, ncibilikisa amafutha omnqumo nebhotela epanini elijulile. Faka ufulawa kuyo bese uyithosa ize inuke ishintshe umbala okhanyayo.
• Faka i-broccoli kufulawa othosiwe kancane kancane.
•  Gcoba njalo nge-whisk ukuze ugweme izigaxa. 
• Ngemuva kokubilisa imizuzu engu-2-3 ngale ndlela, engeza i-broccoli ebilisiwe futhi ekhishwe emanzini.
• Dlulisa isobho nge-blender yesandla ukuze uthole ukuvumelana okubushelelezi. 
• Ekugcineni, engeza uhhafu wethisipuni likapelepele omnyama nosawoti bese uhlanganisa.
• Letha isobho se-broccoli bese uvala isitofu.

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