01 pa 10
Kapepala Katsitsumzukwa ndi Ginger
Katsitsumzukwa Mtolo. Getty Images Chotupitsa Chotsitsa Katsitsumzukwa ndi Ginger ndi khungu kofiirira, konyezimira, kake kofiira ku Asia ndi kofiira ndi ginger, sesame yosakaniza ndi kukhudzana ndi adyo. Katsitsumzukwa kakang'ono kowawa ndi kosauka, ndipo ndi masamba odyera. Ndi bwino kwa impso komanso kuyeretsa mitsempha ndi mitsempha ya magazi.
02 pa 10
Sauteed Broccolini Ndi Garlic ndi Mafuta a Azitona
Broccolini Ndi Garlic. Getty Chinsinsi chofulumira ndi chokoma cha Sautéed Broccolini ndi Garlic ndi Maolivi Mafuta ali abwino ngati mbali ya pafupifupi mtundu uliwonse wa entree, komanso agwera mu lalikulu mbale chakudya chamasana kapena chakudya chamadzulo. Broccolini ndi wosakaniza masamba awiri: broccoli ndi kai lin zaku Asia. Mapesi aatali otalika amatha kudya komanso amatha kuphika komanso amatha kutentha.
03 pa 10
Phulisi Yophika Pamadzi kapena Mafuta a Shishito Ndi Mafuta a Azitona ndi Mchere wa Mchere
Padron Tsabola. Jen Hoy Nthawi zina zocheperapo zimakhala zochepa, ndipo sizingakhale zoona zowonjezera pa njira iyi ya Padro Yowonongeka kapena Tsabola ya Shishito . Zakudya zitatu zokha (tsabola, mafuta abwino a azitona ndi mchere wa m'nyanja) zimapanga tapas appetizer zokoma kwambiri zomwe zidzawabwezeretsanso. Tsabola zimenezi zimakhala ndi zokoma zambiri zomwe zimaphatikizapo zotsekemera ndi zakudya zamtundu, mapepala komanso nthawi zina zokometsera zokometsetsa (mungapeze imodzi mwa khumi yomwe ndi piccante). Zingwe zazing'onozi zimapanga zokondweretsa okha kapena zimakhala ndi azitona zabwino, tchizi ndi galasi la vinyo. Siyani zimbudzi kuti mutumikire pang'ono kuti mutenge tsabola.
04 pa 10
Sautsed Broccoli ndi Shallots, Garlic ndi Lemon
Broccoli Mtima. Getty Sautsed Broccoli ndi Shallots, Garlic ndi Lemon ndi mbali yofulumira yomwe imakhala yokhutiritsadi. Kuwonjezera pa kukhala ndi moyo wathanzi wotsutsa khansa, broccoli ndi gwero lambiri la mavitamini, mavitamini A, C, K ndi B-complex. Kumbukirani kuti kugawa tizilombo toyambitsa matenda ndi kutentha kumawononga zowonjezera zowonjezera kutentha, pamene nthunzi yofulumira ngati iyi imasunga zofunikira zawo. Dothi losavuta kumbaliyi limapangidwa ndi shallots, adyo, ndi kukhudzana ndi mandimu, ndipo ali okonzeka maminiti asanu okha.
05 ya 10
Nyemba zoyera ndi Kale ndi Kuchepetsa Msuzi
Nyemba zoyera ndi Kale. Jen Hoy Njira iyi yophimba nyemba ndi Kale ndi Mchepetsetsa Msuzi imatanthawuza kuti chakudya chamadzulo chingakhale chokonzeka maminiti khumi! Chakudya chophika ndi chophweka ichi ndi chaka chabwino ndipo chimapatsa malo ambiri osiyana. Maluwa amawathandiza kuyeretsa mavitamini ndi chiwindi, ndipo ndikumanga magazi ndipo amachititsa kuti thupi likhale ndi zakudya zambiri komanso zomera zambiri. Mukhozanso kuyesa kusakaniza kale ndi masamba ena, monga mpiru, dandelion, arugula, kapena mpiru ya mpiru. Kapena mmalo mwa broccoli kupweteka, sipinachi, mwana wamwamuna kapena ana aang'ono. Nyemba zoyera zimapanga mzere wokongola kwa masamba alionse obiriwira. Savory Sautéed Kale ndi njira ina yopanda nyemba, ndipo ndi njira yosavuta, yosavuta yopezera masamba anu ndi zochepa komanso zopindulitsa.
06 cha 10
Masamba a Chilimwe Muzilimbikitsa Fry
Kazingani mwachangu. Getty Masamba a Chilimwe Agwiritsirani Fry ndi okonzeka pafupifupi mphindi zisanu, ndipo ndi njira yabwino yogwiritsira ntchito zokolola zosiyanasiyana. Ndizosavuta, zophweka zokhazokha-zowonjezera zokhala ndi zokhala zovuta ndi zokoma zambiri. Ginger, adyo, mafuta a sesame ndi tamari ena amapanga chotsatira cha chilichonse chomwe mukufuna kugwiritsa ntchito.
07 pa 10
Msuzi Wotentha Wosakaniza Msuzi wa Chikasu ndi Sweet Herbs
Chikasu chachisanu. Getty Steam Sautéed Summer Squash ndi Sweet Herbs ndi chakudya chosafulumira, chosavunda, chokoma chokwaniritsa zakudya zabwino kapena zapamwamba bwino, ndipo zingathe kuphatikizidwanso ku chakudya chophweka chodya. Gwiritsani ntchito sikwashi yamtundu kapena chikasu pa mbale iyi.
08 pa 10
Zukini "Spaghetti" Ndi Coriander, Garlic, Mtedza wa Pine ndi Lemon
Zowowola zazikulu. Getty Zukini "Spaghetti" Ndi Coriander, Garlic, Pine mtedza ndi mandimu ndi njira yabwino kwambiri yogwiritsira ntchito squash yambiri. Zakudya za Zakukini zimathamangitsidwa mwamsanga ndi mbewu ya coriander, mtedza wa pine, adyo, thyme yatsopano, kenako imatulutsa madzi a mandimu musanatumikire. Ndi imodzi mwazimene ndikupita kuzipatala, koma ndi zokoma zomwe zimaponyedwa ndi spaghetti ya semolina. Mtedza wa Parmesan ndi wosewera mpira wodzisankhika pomaliza mbale iyi, ndipo akutumikira kuti apereke thupi limodzi ndi wina wosanjikiza. Muli ndi zinthu ziwiri zomwe mungasankhe pano: idyani zakudya zotenthedwa koma zikhale zosalala, kapena zipatseni mwamsanga. Njira iliyonse ndi yokoma!
09 ya 10
Nyemba zobiriwira ndi kaloti, Shallots ndi Timbewu
Mizere Yowonongeka. Jen Hoy Ma nyemba Obiriwira ndi kaloti, Shallots ndi timbewu timene timakhala ndi zosavuta zomwe zingathe kuphatikizidwa mu mbale ya saladi kapena kumagwiritsidwa ntchito paokha. Ngati simukukonda timbewu tonunkhira, katsabola ndi thyme ndizopindulitsa kwambiri. Chinsinsi china chosavuta ndi nyemba za Pesto , nyemba za nyemba zomwe zimagwedezeka ndi basil, adyo ndi mtedza wa pine.
10 pa 10
Mpunga wa Kolifulawa
Kolifulawa. Karen Luchesi Msuzi wa Kolifulawa umapatsa chisangalalo, chokoma kwa munthu wambiri yemwe sakhala wovomerezeka wa m'banja la kabichi. Zimakonzedwa ndi shallots ndi zitsamba zatsopano, ndipo zimatenga mphindi zochepa zokha. Kolifulawa ali ndi mavitamini C ndi K, ma folate (abwino kwa amayi apakati), ndi potassium. Ndicho chitsimikizo chabwino kwambiri cha zakudya zamagetsi, ndipo chimadyetsa mapapo. Kafukufuku wam'tsogolo wanena kuti kolifulawa ndi chakudya cholimba chotsutsa khansa.