Amaresiphi Esoso Enempilo: Okunye Kwabantu Abadla Imifino

Ngezindlela zokupheka ezinempilo zokosa, ungakwazi ukugcina iso kusibalo sakho ngisho nangenkathi yokosa. Izinhlanzi nemifino nakho kunambitheka kahle uma kugazingiwe futhi kuyindlela ehlukile yokudla inyama enenhliziyo.

Healthy izoso zokupheka: the isaladi couscous nemifino

Le recipe ye-grill enempilo iyisidlo saseceleni esiqabulayo nesilula senyama eyosiwe - noma ingajatshulelwa njengesifundo esikhulu.

• Ukuze uthole ukudla okune udinga amagremu angu-300 ka-couscous, isitshalo seqanda, i-zucchini, namagremu angu-200 katamatisi we-cherry.
• Ukuze wenze isinongo, uzodinga izipuni ezimbili zamafutha omnqumo, isipuni esingu-2 se-cilantro esanda kuqotshwa, ingcosana ye-cilantro yomhlabathi, 1/1 ithisipuni ye-curry powder, i-cumin yomhlabathi, izipuni ezimbili zejusi ye-lime, ne-cilantro ethile ukuze uhlobise. .
• Lungiselela i-couscous kuqala. Ukwenza lokhu, yigcwalise endishini noma epanini bese wengeza ama-millilitha angu-400 wamanzi abilayo. Bese uvumela lokhu kuphumule imizuzu eyishumi kuze kube yilapho i-couscous ivuvukala.
• Geza imifino. Bese usike isitshalo seqanda kanye ne-zucchini zibe ama-cubes amancane. Ungahlukanisa utamatisi ngohhafu noma uhlukanise kuye ngobukhulu bawo.
• Manje gazinga isitshalo seqanda kanye ne-zucchini ngamafutha omnqumo epanini. Uma ingxube insundu ngokusagolide, ungakwazi ukwengeza utamatisi kanye ne-coriander eqoshiwe. Faka konke ngosawoti kanye nopelepele.
• Gcoba i-couscous kancane ukuze ilulaze. Bese uhlanganisa imifino bese ufaka isaladi nge-lime juice, cardamom, curry, cumin, usawoti kanye nopelepele.
• Ungakwazi ukuhlobisa isaladi nge-coriander imifino.

Ikhodi eyosiwe

Enye iresiphi elula futhi enempilo ye-grill yi-cod.

• Ezingxenyeni ezine udinga izibopho ze-cod ezingu-600, inhloko ye-lettuce efriziwe, amagremu angu-400 we-beetroot ephekiwe futhi efakwe i-vacuum, kanye namagremu angu-20 ebhotela.
• Ukuze uthole isinongo, uzodinga izipuni ezine zamafutha omnqumo, izipuni ezimbili ze-thyme omisiwe, ama-sprigs amane we-chervil, nezipuni ezimbili zejusi kalamula. Uzodinga futhi i-aluminium foil.
• Okokuqala geza izinhlanzi emanzini abandayo, uyomise bese uhlukanisa zibe izingcezu eziyisishiyagalombili ezilinganayo. Yifake ngokushesha ngosawoti kanye nopelepele.
• Bese ugcoba ucwecwe lwe-aluminium ngebhotela bese ufaka izingcezu ezimbili ezincane endaweni ngayinye. Isizini iphakethe ngalinye ngesipuni samafutha kanye ne-thyme encane. Bese uvala amaphakethe ngokuqinile futhi uwashiye ku-grill imizuzu engu-10 kuya kwengu-15.
• Phakathi naleso sikhathi, lungisa isaladi. Hlanza, phenya, futhi usike ulethisi othosiwe. Hlukanisa i-beetroot ibe yizingcezu ezincane, obese ubeke phezu kwayo yonke ipuleti.
• Manje geza, womise, bese ukha amaqabunga e-chervil ukuze uwafake esaladini. Bese ufaka lokhu ku-beetroot. Isizini ngosawoti, pepper, ijusi kalamula, namafutha omnqumo.
• Ekugcineni, beka izingcezu ezimbili ze-cod eyosiwe phezu kwesaladi.

I-tofu skewers yemango eyosiwe

Isitsha esingajwayelekile, kodwa esinempilo kakhulu. I-tofu inamaprotheni amaningi kanti umango unamavithamini amaningi.

• Ukuze uthole ama-skewers, udinga amagremu angu-600 we-tofu ebhemayo, omango ababili abavuthiwe, nama-lime amabili aphilayo. Futhi, izipuni ezinhlanu zesosi ye-soy elula, izipuni ezimbili zamafutha we-sesame, nama-sprigs amane e-basil yaseThai.
• Okokuqala, hlukanisa i-tofu ibe izikwele. Bese uwagcoba nge-soy sauce namafutha e-sesame imizuzu engu-20.
• Sika umhluzi ube ama-cubes anosayizi ofanayo.
• Bese ugeza, usule, bese ukha i-basil yaseThai.
• Manje hlanza ama-lime bese uwasika abe ama-wedges.
• Ekugcineni, hlanganisa zonke izithako kuma-skewers ayisishiyagalombili. Bese uwagcoba cishe imizuzu eyi-10.