Chovuta kwambiri pakupanga chakudya chodabwitsa nthawi zina si njira yophikira koma kukonzekera menyu. Sindikudziwa kupanga chakudya chamadzulo lero? Mukufuna malingaliro ambiri a maphikidwe okoma omwe satenga nthawi yayitali kukonzekera? Kapena simukufuna kupitiriza kukonza chakudya chamadzulo chovuta komanso chotenga nthawi mutatha tsiku lovuta?
Chifukwa chake, zikomo, popeza positi yamasiku ano iyankha funsoli "zopangira chakudya chamadzulo" powapatsa Malingaliro 12 apamwamba kwambiri a chakudya chamadzulo zomwe zimangotenga mphindi 15-30 kukonzekera!
M'ndandanda wazopezekamo
- #1 - Nkhuku Fajitas
- #2 - Garlic Butter Shrimp
- #3 - Mpunga Wokazinga wa Kolifulawa
- #4 - Pesto Pasta
- #5 - Saladi ya tuna
- #6 - Ng'ombe Yokazinga Yokazinga
- #7 - Soseji ya ku Italy ndi Tsabola
- #8 - Veggie Quesadillas
- #9 - Shrimp Scampi
- #10 - Salmon Yophika ndi Avocado Salsa
- #11 - Chickpea Curry
- #12 - Mbale wa Salmoni ndi Avocado Poke
- Ndiyenera Kudya Chiyani Pamagudumu A Chakudya Chamadzulo?
- Zitengera Zapadera
Malangizo Enanso ndi AhaSlides
Yambani mumasekondi.
Onjezani zosangalatsa zambiri ndi gudumu lapamwamba la spinner laulere lomwe likupezeka pazowonetsa zonse za AhaSlides, okonzeka kugawana ndi gulu lanu!
🚀 Tengani Mafunso Aulere☁️
#1 - Nkhuku Fajitas - Zoyenera Kupangira Chakudya Chamadzulo
Chicken Fajitas ndi chakudya chachikhalidwe cha ku Mexico chokhala ndi chifuwa cha nkhuku, tsabola wa belu, anyezi, madzi a mandimu, ndi zonunkhira.
Ingolani marinade ndi kuphika nkhuku, ndiye kusonkhezera-mwachangu belu tsabola ndi anyezi pamaso kusakaniza chirichonse ndi kufinya mwatsopano mandimu pamwamba. Kutumikira ndi tortilla ndi zokometsera zilizonse zomwe mumakonda.
#2 - Garlic Butter Shrimp - Zoyenera Kupangira Chakudya Chamadzulo
Kodi dzina la mbale iyi silikukupangitsani kukamwa? Sungunulani batala mu skillet, onjezerani minced adyo, ndi kuphika kwa mphindi 1-2. Pomaliza, onjezerani shrimp ndikuphika mpaka atakhala pinki. Kuti muwonjezere kukoma, mutha kuwonjezera supuni 2 za masamba odulidwa a parsley.
#3 - Mpunga Wokazinga wa Kolifulawa - Zopangira Chakudya Chamadzulo
Kuti mupange mbale iyi, mufunika mutu umodzi wa kolifulawa, anyezi, karoti, ndi adyo wodulidwa. Yambani pogaya kolifulawa kuti ikhale yofanana ndi mpunga. Kenaka, onjezerani anyezi odulidwa, karoti, ndi adyo mu poto musanawonjezere kolifulawa. Pomaliza, onjezerani mazira awiri omenyedwa ndi msuzi wa soya kuti mulawe.
#4 - Pesto Pasta - Zomwe Mungapangire Chakudya Chamadzulo
Bwanji osagwiritsa ntchito msuzi wa pesto ndi tchizi zomwe muli nazo kale?
Kuphika sipaghetti wochuluka momwe mukufunira. Kenaka, yonjezerani 1/2 chikho cha pesto osakaniza ndi 1/4 chikho grated Parmesan tchizi ku pasitala yotentha.
#5 - Saladi ya Tuna - Zomwe Mungapangire Chakudya Chamadzulo
A wokongola yosavuta Chinsinsi koma kwambiri chokoma. Mukhoza kusakaniza chitini chimodzi cha tuna ndi apulo wodulidwa ndi phesi la udzu winawake wodulidwa, kenaka onjezerani 1/1 chikho chodulidwa walnuts ndi 4/1 chikho cha mayonesi. Kutumikira ndi mkate ndi letesi masamba!
#6 - Ng'ombe Yang'ombe Yokazinga - Zomwe Mungapangire Chakudya Chamadzulo
Ng'ombe, tsabola wa belu, ndi msuzi wa soya zimapanga combo yabwino.
Dulani tsabola wa ng'ombe ndi belu mu magawo. Thirani supuni ya mafuta mu poto, kenaka yikani ng'ombe ndi tsabola ndikuphika mpaka zophikidwa. Kutumikira ndi mpunga wotentha ndi nyengo ndi msuzi wa soya kuti mulawe.
#7 - Soseji yaku Italy ndi Tsabola - Zoyenera Kupanga Pakudya Chamadzulo
Zoonadi, mufunika soseji ya ku Italy (ngati mulibe, mutha kuyisintha ndi ina, koma osatsimikiza kuti idzakhala yabwino bwanji), tsabola ziwiri za belu, ndi tomato wodulidwa.
Yambani pophika soseji mu poto ndi tsabola belu ndi tomato, pogwiritsa ntchito mafuta kuti musamamatire. Kuphika mpaka soseji isakhalenso pinki, ndikusintha zokometsera ngati pakufunika. Kutumikira ndi mpunga wotentha, spaghetti, kapena hoagie rolls.
#8 - Veggie Quesadillas - Zomwe Mungapangire Chakudya Chamadzulo
Kagawo 1 belu tsabola, anyezi, ndi zukini imodzi (kapena onjezani zamasamba zomwe mumakonda). Ndiye kutentha poto ndi supuni ya mafuta, kuwonjezera akanadulidwa masamba, ndi kuphika mpaka wachifundo. Sakanizani masamba ndi tchizi wodulidwa pa tortilla, ndi kuphika mpaka tchizi usungunuke.
#9 - Shrimp Scampi - Zoyenera Kupangira Chakudya Chamadzulo
Kupanga yummy Shrimp Scampi ndikosavuta kuposa kale!
Kuphika pasitala poyamba. Kenaka tenthetsani supuni 2 za batala mu poto, onjezerani 2 cloves wa minced adyo, ndi kuphika kwa mphindi 1-2. Onjezerani shrimp ndikuphika mpaka yophika. Pomaliza, perekani pasitala yophika ndikuwaza parsley ndi madzi a mandimu, ndipo chakudya chanu chakonzeka.
#10 - Salmon Yophika ndi Avocado Salsa - Zoyenera Kupanga Pakudya Chamadzulo
Chakudyachi chidzafuna kukonzekera pang'ono. Yambani uvuni ku 400 ° F poyamba. Pakalipano, onjezerani fillet ya salmon ndi mafuta a azitona, mchere, ndi tsabola. Kenaka yikani nsomba kwa mphindi 12-15 kapena mpaka yophikidwa.
Pangani salsa ya avocado pamene nsomba ikuphika mwa kusakaniza avocado imodzi yakucha ndi mphanda, ndikusakaniza tomato wa chitumbuwa, anyezi wofiira, cilantro wodulidwa, ndi madzi a mandimu. Pamwamba pa salimoni ndi avocado salsa.
#11 - Chickpea Curry - Zoyenera Kupangira Chakudya Chamadzulo
Mufunika zosakaniza izi: anyezi mmodzi, adyo cloves awiri, ndi curry ufa. Kenaka, tenthetsani poto ndi mafuta ndikuwonjezera anyezi odulidwa, adyo wodulidwa, ndi ufa wa curry. Onjezani chitini chimodzi cha nandolo ndi chitini chimodzi cha tomato wodulidwa, ndi simmer kwa mphindi 1-1. Chakudyachi ndi chokoma ndi mpunga!
#12 - Mbale wa Salmoni ndi Avocado Poke – Zoti Mupange Pachakudya Chamadzulo
Ndi chakudya chotsitsimula masiku achilimwe! Muyenera kukonzekera mpunga wa sushi, fillet ya salimoni, avocado, nkhaka, mafuta a sesame, ndi anyezi wobiriwira.
Kuphika mpunga wa sushi molingana ndi malangizo a phukusi. Kenako dulani fillet ya salimoni mu ma cubes a kakulidwe kakuluma, ndikuyendetsa mu msuzi wa soya, mafuta a sesame, ndi anyezi wobiriwira. Pomaliza, dulani avocado.
Sonkhanitsani mbale ya poke poyika mpunga wa sushi, salimoni yamchere, avocado wodulidwa, ndi nkhaka zodulidwa. Thirani msuzi wa soya wochulukirapo ndi mafuta a sesame, ndipo pamwamba ndi nthangala zambewu kuti mbaleyo ikhale yokoma!
Ndiyenera Kudya Chiyani Pamagudumu A Chakudya Chamadzulo?
Wawa, dikirani! Kodi zakudya zokomazi zili pamwambazi zikukupangitsanibe kusakhutira? Simudziwabe zomwe mungasankhe kudya lero, mawa, ndi sabata yonse? Osadandaula! Gudumu la spinner likupanga menyu ndikusankhirani mbale imodzi tsiku lililonse.
Ndi zophweka kwambiri. Dinani batani la 'play' pakati pa gudumu lamatsenga ili ndikudikirira kuti muwone pomwe layima, ndiye kuti mudzadziwa zomwe mungadye pakudya!
Zitengera Zapadera
Pamenepo muli nazo, malingaliro 20 a chakudya chamadzulo omwe mungathe kuwakwapula mumphindi zochepa. Kuchokera ku saladi zotonthoza mpaka zokometsera zokometsera ndi mbale za pasitala, maphikidwe awa ndi abwino kwa mausiku omwe ali otanganidwa. Ndiye bwanji osayesa zakudya zingapo izi usikuuno ndikupeza zokonda zapabanja zatsopano? Zabwino zonse kukhitchini!
Yesani Mawilo Ena Apa! 👇
Kwa inu omwe mukuvutika kusankha, tilinso ndi mawilo apadera kuti akwaniritse zosowa zanu:
Mafunso Ofunsidwa Kawirikawiri
Kodi chakudya chamadzulo chabwino ndi chiyani usikuuno?
- Salmoni ndi mbatata yokazinga ndi katsitsumzukwa - Kuphika nsomba za salimoni mu uvuni pambali pa mbatata zodulidwa zoponyedwa ndi mafuta a azitona ndi zitsamba. Kutumikira ndi steamed katsitsumzukwa.
- Nkhuku yokazinga ndi masamba - Sakanizani popanda mafupa, mabere a nkhuku opanda khungu ndi broccoli, tsabola wa belu, kaloti ndi nandolo. Sakanizani ndi msuzi wa soya ndi kuvala ginger.
- Pasitala primavera - Sauté masamba osiyanasiyana monga zukini, sikwashi, tomato ndikuphika pasitala. Sakanizani zonse pamodzi mu kirimu wowawasa kapena mafuta a azitona msuzi.
- Mapepala a fajita - Kuwotcha mabere a nkhuku, tsabola ndi anyezi pa pepala. Kutumikira ndi tortilla otentha, letesi wonyezimira, salsa, ndi mapeyala kuti mupange fajitas.
- Tacos kapena taco saladi - Dzazani chipolopolo kapena masamba ndi turkey kapena nkhuku, kabichi wodulidwa, tomato wodulidwa, nyemba ndi zokometsera za taco. Pamwamba ndi avocado, tchizi ndi kirimu wowawasa.
- Turkey chili - Simmer ground turkey, nyemba, tomato ndi zokometsera za chili kuti mudye mosavuta mphika umodzi. Kutumikira ndi crackers kapena pa mpunga.
Momwe mungapangire chakudya chosavuta mumphindi 5?
Konzani zakudya zosakonzekera bwino monga:
- Granola parfait - Yogati yachi Greek, granola, ndi zipatso zatsopano ngati zipatso mu kapu kapena mtsuko.
- Kugwedezeka kwa mapuloteni - Sakanizani mkaka, yoghurt, ufa wa protein, zipatso, sipinachi ndi ayezi kuti mukhale chakudya chathanzi popita.
- Zakudyazi Zapompopompo - Wiritsani madzi ndikukonza kapu ya Zakudyazi kapena ramen mumphindi zitatu.
- Tumizani batala wa nati - Tengani magawo awiri a mkate ndikupaka mtedza, amondi kapena batala wa cashew.
- Mbatata yophikidwa ndi microwave - Pewani ndi kuboola mbatata. Microwave pamwamba kwa mphindi 4-5 mpaka yofewa.
