Mehopolo ea Boithuto ba Genius Bakeng sa Beke e Phetseng Hantle

Litaba

• Qala Nyane
• E Qhala
• Kopana le Buddy
• Raese e Tala, e Lefubelu le e Lefutsoa
• Turkey e halikiloeng ka tamati le cilantro
• Mofuta oa Steamed Broccoli MBMK
• Linaoa Tse Ntšo Tse Monate
• Tlhahlobo bakeng sa

Ho ja hantle ke ho ka etsahala-esita le bakeng sa nako e haelloang le e haelloang ke chelete. Ho hloka feela boqapi bo bonyenyane! Ke seo Sean Peters, mothehi oa sebaka sa marang-rang se secha sa MyBodyMyKitchen.com, a se fumaneng ha a ne a qala ho leka ho pheha ka bongata, mokhoa oa ho pheha lijo ka bongata le ho boloka tse ling hamorao. Peters o ne a qetile lilemo a ikoetlisa, empa a tseba hore o tlameha ho fetola tsela eo a jang ka eona haeba a hlile a batla ho bona litholoana.

Hoo e ka bang selemo le halofo e fetileng, o ile a fetola mekhoa ea hae ea ho ja 'me a qala ho beha linepe tsa lijo tsa mots'eare le lijo tsa mantsiboea tsa beke e le' ngoe (diresepe tse peli tse phehiloeng ka likarolo tse 5 ka 'ngoe) tlalehong ea hae ea Instagram. Li-diresepe tsa hae tse monate, tse theko e tlase li ile tsa qala ho tsotelloa ke ba bang ba lekang ho ja hantle, ka hona o ile a tsebisa webosaete ea hae le ak'haonte e ncha ea Instagram e nehetsoeng ho lokisetsa lijo khoeling e fetileng. Re tlatsitse Peters bakeng sa malebela a hae a mantlha mabapi le ho qala ka ho lokisa lijo le ho pheha ka bongata, hammoho le litlolo tse 4 tseo u tla li hloka ho etsa lijo tsa mantsiboea (tse monate!) ka beke. (Arolelana linepe tsa hau tse lokiselitsoeng lijo ka mekhoa ena e 9 ea ho nka linepe tsa lijo tse betere ho Instagram.)

Qala Nyane

Ho tloaela mokhoa o mocha oa ho hlophisa lijo tsohle tse tlang pele ho nako ho ka nka nako ho tloaela. Peters o etsa tlhahiso ea ho qala ka ho ja matsatsi a seng makae ka nako, ebe butle-butle u hatela pele ho etsa beke eohle ea lijo ka nako e le 'ngoe. "Haeba u leka ho etsa beke hang hang qalong, u tla nyahama ebe u tla bohlasoa,” oa lemosa. Ho rera esale pele ho boetse ho thusa ho etsa hore ho pheha lijo e be mokhoa o tsitsitseng o phelang hantle.

E Qhala

Ho thibela ho teneha, hoamisa lijo tse le 'ngoe kapa tse peli nako le nako ha u etsa risepe e ncha e le hore u ka chencha ho hong ho fapaneng hara beke. Haeba u hatsela, pheha lijo tse nang le metsi a tlase. U ka eketsa lisoso tse fapaneng lijong ho fetola tatso, kapa u rera ho ja bosiu bo le bong bekeng eo ho fa likhahla tsa hau tatso.

Kopana le Buddy

Tšoara motsoalle kapa molekane ho pheha le uena. Ts'ebetso e ke ke ea potlaka feela, empa o tla khona ho ea kantle ho sebaka sa hau sa boiketlo ka lipepepe, hobane o tla ba le lipente tse peli tseo u ka li khahlisang. U kanna ua nahana ka mohopolo o mocha oa lijo hammoho 'me u ka nahana ka mekhoa ea ho etsa mofuta o monate oa sejana seo u se ratang. (U hloka maikutlo? Leka Metsoako ena e 13 ea Never-Fail Flavour.)

Peters o ile a arolelana lipepepe ho etsa e 'ngoe ea lijo tsa hae tse tsebahalang haholo (le tse bonolo haholo!), Mokete oa boroa-bophirima. Tumellanong le filosofi ea hae ea lijo, lijo tsena tse phetseng hantle li na le protheine, carb e rarahaneng le meroho - 'me e tletse tatso. "Ke leka ho sebelisa lijo tse seng kae tse nkiloeng ka hohle kamoo ho ka khonehang, empa lijo tsa ka ha ho mohla li lerootho. Batho ba bangata ba nahana hore ho lokisetsa lijo ho lokela ho ba tsa motheo-ha ho na 'mala kapa tatso. Empa ke batla hore raese ea ka e be le lintho ho eona, ntle le ho tlameha ho itšetleha ka letsoai," ho bolela Peters.

Raese e Tala, e Lefubelu le e Lefutsoa

Lisebelisoa:

1 kopi ea raese e sootho

1 senoelo sa pepere e khubelu ea tšepe e khaotsoeng

1 kopi e entsoeng eiee e tala

1/2 senoelo sa cilantro e khethiloeng

1 tablespoon oli ea mohloaare

2 tablespoons khabeloa chopped konofolo

1 kopi ea poone e nang le serame

1 teaspoon pepere ea cayenne

letsoai le pepere ho latsoa

Litsela:

1. Tlisa metsi ho pheha, ebe u eketsa raese. Ha metsi a qala ho pheha hape, fokotsa mocheso hore o bososele ebe oa koahela.

2. Pheha koahela ka metsotso e 40-50 ho fihlela raese e le bonolo; tsosa hang kamora metsotso e ka bang 20.

3. Ha raese e ntse e pheha, lokisetsa meroho; futhumatsa oli ka skillet ka mocheso o tlase.

4. Konofolo e halikiloeng ka metsotso e ka bang 4 ho fihlela e monate; hlokomela hore u se ke ua chesa konofolo.

5. Eketsa mocheso ho ea holimo, eketsa meroho e setseng le poone 'me u phehele metsotso e ka bang 2.

Nako ea ho itokisa: metsotso e 15 | Nako ea ho pheha: Metsotso e 50 | Tlhahiso: E sebeletsa 5

Turkey e halikiloeng ka tamati le cilantro

Lisebelisoa:

1/2 oli ea khaba kapa oli ea kokonate

1 tablespoon minced konofolo

1 senoelo sa onion e mosehla kapa e khubelu e khaotsoeng

1/2 senoelo se tšetsoe tamati

1-2 tablespoons jalapeno e khethiloeng

2 makhasi a thyme

1 teaspoon pepere e khubelu e flakes

1 lik'hilograma tse lean fatše

1/4 senoelo sa cilantro

letsoai le pepere ho latsoa

1/2 teaspoon kumine

Litsela:

1. Chesa skillet holim'a mocheso o tlaase; eketsa oli 'me u phehe konofolo ho fihlela e le monate, hoo e ka bang metsotso e 2-3.

2. Kenya eiee, tamati, jalapeno, thyme le li-flakes tsa pepere; eketsa mocheso ho ea bohareng-boholo 'me u phehe meroho, hoo e ka bang metsotso e 4.

3. Kenya fatše Turkey 'me u phehe ho fihlela Turkey e phehiloe ka botlalo le sootho, metsotso e ka bang 10; hlohlelletsa khafetsa 'me u tsoele pele ho roba likotoana tse kholo tsa Turkey ka likotoana tse nyane.

4. Hlohlelletsa cilantro; eketsa letsoai le pepere ho latsoa.

Nako ea ho itokisa: metsotso e 15 | Nako ea ho pheha: metsotso e 15 | Tlhahiso: E sebeletsa 5

Mofuta oa Steamed Broccoli MBMK

Lisebelisoa:

Likhaba tse 3 tsa broccoli

2 tablespoons oli ea mohloaare

1/2 teaspoon li-flakes tsa pepere e khubelu

1/2 teaspoon phofo ea konofolo

1 teaspoon oli ea sesame (ho ikhethela)

letsoai le pepere ho latsoa

Litsela:

1. Lahla kutu kapa u sehe likotoana tse tenya; khaola broccoli ka lipalesa.

2. Tlisa metsi ho pheha; eketsa broccoli ho mouoane 'me u behe mouoane holim'a metsi a belang.

3. Steam broccoli e sa feteng metsotso e 4; Tlosa mochesong 'me hang-hang u tšele metsi a batang holim'a broccoli ho e thibela ho pheha ho ea pele.

4. Lahlela broccoli e pholileng linthong tse setseng; eketsa letsoai le pepere ho latsoa.

Boitokisetso: metsotso e 10 | Nako ea Cook: Metsotso e 4 | Lihlahisoa: 10 servings

Linaoa Tse Ntšo Tse Monate

Lisebelisoa:

Likopi tse 2 tsa linaoa tse omisitsoeng tse ntšo

2 tablespoons oli ea mohloaare

1 kopi eiee e khethiloeng

1/2 senoelo sa celery e khethiloeng

Dipole tse 2 tse entsoeng ka konofolo

Likopi tse 2 tsa tamati e halikiloeng

2-3 sprigs thyme e ncha

1 teaspoon pepere ea cayenne

1/2 teaspoon komine (ka khetho)

1/2 teaspoon sinamone

1 tablespoon mahe a linotsi kapa tsoekere e sootho

letsoai le pepere ho latsoa

Litsela

1. Koa linaoa bosiu bo le bong (kapa bonyane lihora tse 6) ka linoelo tse 6-8 tsa metsi.

2. Ha u qeta ho inela, tsoha metsi ebe u hlatsoa linaoa; futhumatsa pitsa e kholo mocheso o mofuthu.

3. Eketsa oli 'me u phehe onion e khethiloeng, celery le konofolo bakeng sa metsotso ea 2; eketsa litamati mme u phehele metsotso e meng e 2.

4. Kenya linaoa tse ntšo tse hlatsoitsoeng, thyme, pepere ea cayenne, komine le sinamone ho meroho e halikiloeng.

5. Kenya metsi le mahe a linotši, eketsa mocheso 'me u koahele sebilo bakeng sa 1 1/2 ho isa ho lihora tse 2; hlohlelletsa nako le nako.

6. Eketsa metsi a mang a chesang ha ho hlokahala; eketsa letsoai le pepere ho latsoa.

Lokisetsa: metsotso e 10 | Nako ea Cook: 35-120 metsotso | Tlhahiso: Li-servings tse 8

Tlhahlobo bakeng sa