Vazhinji veAmerica vanorondedzera kuti vanosarudza kudya zvokudya zvakagadzirwa kumba, asi kuwana nguva yekutenga uye kubika kazhinji kunoshandura chinangwa chakanaka mukukumbira pizza. Tora mhando pamaitiro mashomanana mashoma ekugadzirira kudya kwekudya kwakagadzikana zvakanyanya kudonha. Iri gwaro rekudya prepping uye rinotonhora rinotarisana nemazano mashanu ekutanga. Pinda mubhobho nemaitiro aya kubatsira nguva yekuchengetedza, mari uye mamwe makori.
1 - Ita Hurongwa
Kuronga zvishoma kunogona kufamba munzira refu. Gara pasi kwemaawa mashomanana pamusoro pevhiki uye mapepa kunze kwekudya kwevhiki ino mberi. Funga purogiramu yako uye utaure kuti ndewei mazuva aunenge uchida kubika uye kuti ndeapi mazuva aunoshandiswa kwenguva. Kwekudya kwemasikati, ivai nousiku hutevera hurukuro uye iva nechokwadi chekuita zvimwe zvekudya kwemasikati mashoma. Ita humwe husiku huradhi, imwe usiku huku, uye imwe yehove uye pizza kana pasta. Usiku hunonyanya kukosha hwevhiki hunofanira kunge huri pasi hwepp kana pasina kudya kwekugadzirira-chimwe chinhu chiri mucheki anononoka kana mucheki wekubika kana kubva pafriji kusvika kuma microwave.
Slow Cooker Chicken Cacciatore
• 1.5 pounds mapepa asina ganda asina ganda
• ½ mukombe marinara sauce
• ½ mukombe chikwama
• ½ mutsvuku weiii, yakatswa
• 1 clove garlic, yakateteka
• 1 bhuruu kana tsvuku tsvuku tsvuku, yakatswa basil itsva
• Tsvuku tsvuku uye Parmesan cheese yekushandira
Wedzera huku mahudyu, marinara, chicken stock, onion, garlic, uye bell pepper kune anononoka. Dhavhara uye gadzira ZVIMWE kwemaawa masere. Rega kutonhora kwemaminitsi gumi uye kunakidza kwekugadzirira; wedzera mimwe yemunyu kana zvichidikanwa uye kumusoro nebasil itsva. Kushumira nepepuru tsvuku uye Parmesan cheese, kana uchida.
2 - Kusunga Izvo
Maseke anokwanisa kushanda seanoita mberi, imwe pfu yekudya achishandisa marudzi ese ezvigadzirwa. Toby Amidor, anyoresa dietitian uye munyori weThe Healthy Meal Prep Cookbook anoita mabheji emusi wevhiki dzakabatikana uye kuderedza kudyiwa kwezvokudya. "Mumwedzi yechando, ndinoda mhepo inopisa. Kunyanya iri chikafu chakareruka kuti chigadzirire batch kaviri uye gadzirisa zvimwe zvevhiki yakabatikana. Soups ndiyo nzira yakanakisisa yekushandisa iyo yakawanda yemichero yezvirimwa, semashizha ane mashizha ane mwoyo yakasimba uye squash, iyo inogona kubatsira kuderedza kudyiwa kwezvokudya. "Pano pane imwe nguva yaToby yekuchengetedza mapeji:
Root Vegetable uye Soup Bean
- 1 yakazara mukombe mwana sipinashi
- 1 tablespoon mafuta omuorivhi
- 1 ari pakati peeiii, akachekwa
- 1 sviroti yakasvibirira, yakatswa
- 1 celery stalk, chopped
- 1 svikiro parsnip, yakasarudzwa
- 1 svikiro turnip, yakasarudzwa
- 1 (15-ounce) inogona kuderedza-sodium yenyuchi yenyuchi, yakanatswa uye yakashambidzwa
- 6 makapu pasi-sodium yemiti muto
- 1 tablespoon mirin
- 2 bay leaves
- ¼ teaspoon mutsva wepasi pevhu
Tora mashizha eminopinashi, pfugure, uye shandisai marabhoni. Shingairira mumatche kana zvichidiwa. Muhari huru pamusoro pemhepo inopisa, kupisa mafuta omuorivhi kusvikira yaita shimmers. Wedzerai onion, karoti, celery, parsnip, uye turnip, uye songa kusvikira anion isingapfuuri, anenge maminitsi mana. Wedzera mbesa, uye simbisai kubatanidza. Wedzera muto wemuriwo, mirin, uye mabhasi mashizha, uye simbisai kubatanidza. Wedzerai kupisa kusvika kumusoro uye kuunza mvura kumota, uye kuderedza kupisa kusvika pasi, kuvhara mubhodhoro, uye kumira kusvikira nyemba iri nyoro, inenge maminitsi makumi maviri. Bvisa uye gurutsa mabhii aya. Ita mutibhenekeri nesipiresi.
Recipe copyright Toby Amidor, The Healthy Meal Prep Cookbook: Zviri nyore uye Zvakanaka Kudya Kubika, Kutanga, Kubata, uye Go, Rockridge Press, 2017.
3 - Ita Zvakagadzirwa
Zvakaoma kuita nyore nyore asi pasina zvishandiso zvakanaka. Itai mari mune zvigadzirwa zvakakosha zvakadai sechitubu chesimbi, chikamu chikuru chepani, uye chivako cheDutch chinenge chifukidziro chekuziva unyanzvi hwekudya kumwechete. Pfekai mabheji makuru ezvimwe zvinhu zvakakangwa mazamu ehuku uye ruvara rutsvuku musati maita kuti chikafu chisati chaitwa chisati chasvika.
Sheet Pan Drumsticks Ne Sweet Potato uye Broccoli
- 6 chicken drumsticks
- 3 miviri yakatapira mbatata
- 1 tablespoon mafuta omuorivhi
- ½ teaspoon kosher munyu
- ¼ teaspoon mutsva wepasi pevhu
- 2 mashupuni akaomeswa thyme mashizha
- 2 makapu broccoli florets
Preheat oven kusvika 450-F. Tora pani yepani nea aluminium mapepa uye chidimbu chepumburu pepa. Itai doroti kune rumwe rutivi rwepani yepande uye mbatata pane imwe. Nyora zvinhu zvose namafuta omuorivhi, munyu, pepper uye kugoverana. Isa muchoto uye gadzirira maminitsi makumi maviri nemashanu. Vhura huni uye uwedzere broccoli kumusoro kwezvinotapira; kubika kwemwezve maminitsi gumi. Rega kutonhora kwemaminitsi gumi usati washumira.
4 - Shamwari yeFerizer
Kuchengeta zvokudya mufiriji kunobvumira kudya kwechinguva chiduku. Kuti zvive zvakanaka, ita kuti bhajiri yako iri pakushambidzika kwakakodzera (0 degrees F) uye shandisa zvipfeko zvakasarudzwa zvefriji uye midziyo kuchengetedza zvokudya zvakachengetedzwa. Zvimwe zvezvinhu zvakanakisa zvinoshandiswa kuisa zvinosanganisa chingwa, casseroles yezvokudya zvakagadzirwa kana Parmesan yenyama, vana vezvokudya purees, zvakagadzirwa zvepancake, sauces, stews, uye chili.
Zvaunofarira 2-Bean Chili
- 1 tablespoon canola mafuta
- 1 pound pasi turkey mazamu kana zvimwe zvakasvibiswa pasi nyuchi
- 1 tablespoon chili pfu
- ½ teaspoon celery munyu
- 1 teaspoon pasi cumin
- ½ midovu tsvuku yeeiii, yakatswa
- 1 tsvuku tsvuku tsvuku, yakatorwa
- 1 jalapeno pepper, rakanyatsorongedzwa
- ½ mukombe yakasikwa celery
- 1 clove garlic, minced
- ½ teaspoon kosher munyu
- 1 mukombe mutezi kana mvura
- 1 (28 oz) inogona kupwanyika tomate
- 1 (15 oz) inogona kutema tomato
- 1 (15 oz) inogona kuisa nyemba, yakashambidzwa uye yakasvibiswa
- 1 (15 oz) inogona kubvisa nyehonye yenyuchi, yakashambidzwa uye yakanatswa
- 1 mukombe yakasungwa zviyo mazinga
Pisai mafuta muhari huru kana hovhoni yechiDutch pamusoro pemhepo inopisa. Wedzera nyama uye gadzira kusvikira wanyorova. Wedzera chikamu pepper, celery munyu, uye kumini. Uyezve wedai onion, pepper, celery uye garlic; mwaka nemunyu uye kumira kwemaminitsi mashanu. Ita mumucheka, unopwanyika tomate uye uchitsemura tomato uye uuye kuzobika, uye ude kupisa kupisa kumera. Ita muhairi uye chibage, uye ubike usina kufukidzwa kwemaminitsi, zvichiita dzimwe nguva.
5 - Chengeta Chitubu Chine Chekuita
Iko nyore nyore kubika kudya kwakagadzikana kana uine zvigadzirwa zvakanaka zviripo. Chengetedza pete yako yakazara nemazamu akadai se pasta, tomate yemakedheni, uchi, akabatanidzwa, tini yekakini , uye nyemba dzekunamatira. Chengetedza izvi zvekudya zvaunogona uye kudya kwakanaka kune maminetsi mashoma.
Tuna Pasta Salad
1 (5 oz) inogona kuisa chunk chiedza tuna mumvura, yakanyoroveswa
1 (5 oz) inogona kuchena yakachena albacore tuna mumvura, yakasvibiswa
½ mukombe yakasikwa celery
1 shoma duku, diced
Juice ye ½ nemu
¼ mukombe mayonnaise
¼ teaspoon kosher munyu
3 makapu akabikwa zviyo zvese pasta, yakanyirika
Mucheka mukuru unobatanidza tuna, celery, apuro, juimu uye mayo; mwaka nomunyu uye kusanganidza zvakanaka kubatanidza. Toss yakave yakagadzirirwa yakawanda nekapeta yakagadzirwa.