ʻO 5 mau ala maikaʻi loa e kuke ai

Anter

• Nānā no

Inā ʻo ka hoʻomākaukau ʻana i ka ʻaina awakea, ʻo ia ka ʻili ʻana i ka piko o kahi papa ʻaina prepackaged a i ʻole wehe i kahi pahu cereal hou. ʻAʻole pono ʻoe e kuke i hana ʻia e hana i kahi mea momona momona, olakino maikaʻi. ʻO ka pahuhopu nui i ka ʻai maikaʻi ʻana i ka nānā ʻana i nā calori e koho i ka meaʻai momona a pale i ka momona momona me ka haʻalele ʻole ʻana i ka ʻono.

Eia aʻe he ʻelima supereasy, nā hana kuke momona momona hiki iā ʻoe ke haku e pili ana i ka manawa e nuke ai i kahi Lean Masakan. Inā koho ʻoe i ka moa, microwave, kuke kuke, mahu a palu paha, ʻoluʻolu ʻoe e ʻike i kēlā me kēia ʻano hana ʻaʻole haʻahaʻa wale i ka momona (no ka mea koi lākou i ka ʻaila a i ʻole aila) akā hoʻopuka i ka zest i nā meaʻai. . Hoʻokahi ana: No ka mea he hana kuke kuke wikiwiki kēia, pono ʻoe e nānā ʻole i kēlā ʻōlelo kaulana a lilo i kuke nāna e kiaʻi i ka ipuhao - e kōkua e mālama mai ka paila ʻana (a i ʻole ke kuni ʻana, ka hoʻopili ʻana a i ʻole ke kālani ʻana ʻana).

1. AIHUE

ʻO ka mahu ʻana, ʻo ia hoʻi, ka kuke ʻana i ka meaʻai i loko o kahi wahi i hoʻopili ʻia me ka mahu. Hiki iā ʻoe ke māhu i nā ʻano like ʻole: me ka hīnaʻi i uhi ʻia, perforated e waiho ana ma luna aʻe o kahi ipu o ka wai hoʻolapalapa; me ka pepa pepa a pepa paha; me nā mokuahi ʻohe Kina e kū ana ma luna o kahi wok; a me nā mokuahi uila kūpono. ʻO nā kuke kuke a me nā sila i ka mea ʻono, hoʻopau i ka pono no nā mea momona i ka wā hoʻomākaukau. Mālama pū ʻia ia i nā mea momona ma mua o nā ʻano kuke ʻē aʻe a koe ka microwaving. Kūpono ʻo ia no ka iʻa a me ka iʻa pūpū no ka mea ʻaʻole ia e hoʻomaloʻo i ka ʻiʻo lahilahi. Maikaʻi loa ʻo Halibut, cod a me snapper steam.

Nā moho maikaʻi loa: ʻO nā mea kanu e like me asparagus, zucchini a me nā pīni ʻōmaʻomaʻo, nā pears, nā umauma moa, nā iʻa iʻa a me nā iʻa.

Mea lako: ʻO kahi ipuhao nui kahi e hoʻokomo ai i nā mokuahi hina i hū ʻia, nā mokuahi ʻohe Kina e hoʻopaʻa ʻia ma luna o kahi wok (ʻo kēia mau mokuahi mai $ 10- $ 40), a i ʻole nā ​​mokuahi uila. ʻO ka mokuahi ʻEleʻele & Decker FlavorScenter kahi hiʻohiʻona uila hou e hōʻike ai i kahi pale ʻala i kūkulu ʻia i loko e hiki ai iā ʻoe ke hoʻohui i nā mea kanu a me nā mea ʻala. Hele mai ia me kahi pola 3.5-quart nui a me kahi kīʻaha laiki he 7 kīʻaha a me kahi mākaukau mākaukau me ka bele hōʻailona a me ka hoʻopau aunoa ʻana ($ 35).

Nā kōkua kuke:

* E mahu i luna o ke kapuahi, e lawe wale i ka wai i kahi paila i kāu mokuahi luna i koho ʻia, e hoʻēmi i ka wela i mea e hoʻokuʻu ai kahi simmer ikaika i ka mahuka, e hoʻohui i ka meaʻai i ka paila mahu, e uhi me ka uhi, a hoʻomaka ka manawa .

* Hiki ke hana maʻalahi ʻia kahi mokuahi kuikawa me nā lako kuke o kēlā me kēia lā. E hoʻohana i ka ipu hao a i ʻole ipu hao, e like me ka umu 6-ʻehā Dutch, a kau i kahi ʻūlū i loko o kaulike ʻia ma nā ʻāpana lāʻau like i hoʻopili ʻia i lalo. (E hoʻopaʻa pono i ke poʻi.) ʻO nā ipuhao Spaghetti e hele mai me nā ʻeke liʻiliʻi liʻiliʻi e noho kiʻekiʻe a kūpono pono ma lalo o ke poʻi e hana pū i nā mokuahi maikaʻi.

* Lawe ʻia kahi iʻa iʻa 3/4 a i 1 mau ʻīniha mai kahi o 6-15 mau minuke i ka mahu, e like me ka iʻa; nā mea kanu a me nā huaʻai (e like me ka pūpū o ka asparagus medium-stalked, kahi paona o nā pīni ʻōmaʻomaʻo a ʻelua paha mau pears i ʻoki ʻia) lawe mai 10-25 mau minuke; he umauma moa ʻaʻohe pu, 20 minuke.

E paʻa i ka paʻakai: Mai hoʻopilikia i ka paʻakai ʻana i ka meaʻai i ka wā mahu, no ka mea holoi wale nō ia.

E hoʻāʻo i kēia: ʻOi aku ka maʻalahi o ka Flavoring e like me ka wili o ka lemon. Hū hoʻokahi i nā iʻa i ka wahī ʻana iā ia i loko o ka pepa foil me kekahi mau ʻāpiki kālika, kuʻi ʻia i ka ginger hou, onion a me nā lau basil. Ma hope o ka ʻānai ʻana i ka wai lemona hou ma luna o ka iʻa, wahī ʻia a paʻa a hoʻokomo ʻia i loko o ka hīnaʻi mokuahi. E lawe mai i 2 ʻīniha o ka wai i kahi paila i loko o ka ipuhao, kau i ka hīnaʻi ma luna o ka wai a uhi. Mokuahi ma kahi o 6 mau minuke.

2. WAI-PUHI

ʻO ka kuke ʻana i kahi wela wela loa no kahi manawa pōkole loa ke kumu o ka hoʻoulu ʻana. Ma muli o ka wikiwiki o ka kuke ʻana o ka meaʻai, pono e ʻokiʻoki i mau ʻāpana liʻiliʻi a paʻa e kuke ai i kēlā me kēia mea pono. He ʻano hana ʻē aʻe kēia e pono ai kou nānā piha ʻana, ʻoiai ʻo ka hoʻoulu mau ʻana a i kekahi manawa ka hoʻolei ʻana i nā meaʻai e pono ai e pale i ka meaʻai mai ka pili ʻana i ka pā.

ʻO ke ala ʻoi loa e hoʻolapalapa ai i loko o ka wok.Hoʻonohonoho kūikawā ʻia nā ʻaoʻao i lalo a poepoe i lalo i hiki i nā meaʻai ke ʻeleʻele koke i ka "ʻōpū" o ka pā a laila neʻe i luna i nā ʻaoʻao, kahi e pau ai ke kuke ʻana me ka lohi. ʻO ka mea maʻamau, hoʻolei ʻia nā woks Kina a hoʻomaha iki. ʻO ka hapa nui o nā woks i kēia lā i hana ʻia me ke kila kalapona, kahi e wela ai a maʻalili wikiwiki. Hoʻokomo ʻia ka wok ma luna o ke apo metala e kau ana ma luna o ke kapuahi. Ke wela loa, hoʻohui ʻia ka ʻaila, a ma hope ka meaʻai.

Nā moho maikaʻi loa: ʻO Broccoli, kāpiki, eggplant, bele pepa, fungus, puaʻa, moa, ʻōpae, scallops a me ka tofu.

Mea lako: Wok a i ʻole kahi skillet nui kaumaha (mai $20-$200, ma muli o ka brand). ʻO kā Calphalon's flat-bottomed wok (model C155) e hōʻike ana i kahi waho anodized paʻakikī, nā lima maloʻo, kahi hoʻopau nonstick a me kahi palapala hoʻopaʻa ola ($100).

Nā kōkua kuke:

* E hoʻomākaukau: E ʻoki pono ʻia nā huaʻai a ʻokiʻoki ʻia paha; pono e ʻoki ʻia ka ʻiʻo o ka momona a ʻoki ʻia. E hoʻomoe ʻia nā mea ʻala ma kahi pā a mākaukau e hele.

* Inā e hoʻomoʻa i ka ʻiʻo a me ka ʻai meaʻai, ka ʻiʻo ʻeleʻele ma mua, a laila kaomi ma nā ʻaoʻao o ka wok ma mua o ka hoʻohui ʻana i nā mea kanu.

* E hoʻohana i ka aila ʻoliva wahine puʻupaʻa mai kahi pauma ʻehu e uhi i kou wok.

E hoʻāʻo i kēia: Hahana i kahi wok nonstick ma luna o ka wela nui; kāpī me ka ʻaila. Hoʻohui i ʻekahi kīʻaha ʻokiʻoki, 1 minuke ʻōlika a me kahi ʻāpana o nā kepaʻulaʻula; e hoʻowali no kahi o 30 kekona. Hoʻohui i 1/2 kīʻaha moa a me 1/2 kīʻaha waina keʻokeʻo; e hoʻomoʻa no kahi o 2 mau minuke. E hoʻohui i 1/2 paona o ka ʻōpae waena; uhi a kuke no 5 mau minuke.

3. LAWE LOA

ʻO kekahi o ka maʻalahi o nā ʻano kuke kuke, ka ʻai ʻana i nā kuke ma ka hōʻike ʻana i ka meaʻai e kuhikuhi i ka wela i loko o ke kapuahi uila a i ʻole ke ahi, ma ka maʻa mau o ka umu. E like ana ka hopena me ka hoʻomoʻa ʻana, akā i ka hoʻomoʻa ʻana mai ka wela mai lalo mai, a i ka hoʻomoʻa ʻana mai luna mai. Ma muli o ka mau o ka wela, ʻo nā mea āu e pono maoli ai e neʻe i ka meaʻai kokoke a i ʻole ma kahi mamao aku o ka lapalapa e pili ana i kāu makemake i kāu meaʻai i kuke ʻia. ʻO ia hoʻi, ʻoi aku ka lahilahi o ka ʻoki ʻana o ka meaʻai, ʻoi aku ka pili o ke kumu wela i mea e ʻā koke ai i ka ʻili o ka meaʻai, me ka liʻiliʻi o ka hana o loko. No ka mea, ʻo ka kuke ʻana he ʻano wela maloʻo no ka kuke ʻana (ʻo ia hoʻi, ʻaʻohe aila ʻē aʻe), ʻoi aku ka maikaʻi o ka ʻoki ʻoki ʻana o ka pipi a me ka moa i ka wā i hoʻomoʻa mua ʻia a i ʻole ʻia i ka wā kuke.

Ke hilinaʻi nei ʻo Chef Will Elliott, ka luna alakaʻi ma ka Regent Grand Spa, The Resort at Summerlin in Las Vegas, i ka hoʻomākaukau ʻana i nā kīʻaha e hoʻomāʻona ai i ka ʻāʻī o kāna mau malihini mālama olakino. "ʻO kekahi o nā meaʻai maikaʻi loa e ʻai ʻia ʻo ka pipi a me ka salmon," wahi a Elliott. "He iʻa ʻaila ka salemona a ʻaʻole e maloʻo e like me ka maʻalahi o nā poʻe ʻē aʻe." Eia nā kumu broiling.

Nā moho maikaʻi loa: ʻO ka Salmon, ka moa, ka moa pāʻani Cornish, ka pepa bele, ka ʻumeke kauwela, ka zucchini a me ka ʻakaʻaka.

Mea lako: Ke kapuahi kinoea a i ʻole ka umu uila.

Nā kōkua kuke:

* Hoʻomaʻamaʻa mau i ka broiler no 30 mau minuke me ka ʻūlū i kahi e hiki ai ke ʻā koke nā meaʻai.

* No kahi ʻiʻo mānoanoa 1/2-ʻīniha, ʻae i 6 mau minuke o ka manawa kuke no ka mea kakaʻikahi, 9 mau minuke no ka medium a me 12 mau minuke no ka hana maikaʻi.

* No ka moa iwi iwi, e ae ma kahi o 15 minuke no ka paona.

* Huli i nā meaʻai āpau i ka hapalua o ka manawa kuke.

* No ka huli ʻana i ka meaʻai, kau i 1 ʻīniha ma lalo o kahi broiler preheated no 1-2 mau minuke no kēlā me kēia ʻaoʻao.

* No ka hoʻomaʻemaʻe maʻalahi, e laina i kāu pā broiler me ka foil.

E hoʻāʻo i kēia: No ke ʻono keu a mālama i ka meaʻai mai ka maloʻo ʻana, mar marina ka wīwī ʻana (a me nā mea kanu) i hoʻokahi hola ma mua. E hoʻāʻo i kēia ma nā umauma moa: Hoʻohui ʻekolu mau koloka i kālika ʻia ʻia, 1 ʻoka ʻoliva aila, wai a me ka zest o hoʻokahi lemon, 1/4 kīʻaha kīʻaha hou, 1 kīʻaha waina keʻokeʻo, paʻakai a me ka pepa e ʻono.

4. MELEKOLOHE

"Hoʻomaʻa maoli ʻia ka microwave ma ka mahu," wahi a Victoria Wise, chef a mea kākau o Ka Microwave Piha Pono (Ka Paʻi Paʻi Hana, 1996). "A e like me ka mahu ʻana, hāʻawi ia iā ia iho i ka hoʻomomona momona momona a momona ʻole paha. ʻO nā meaʻai e hana maikaʻi i kēia ala he mau mea ʻai, ka mea e hoʻomau i ko lākou kala me kā lākou meaʻai, a me nā iʻa a me nā moa, e plump maikaʻi ke hoʻohālikelike ʻia me ka pipi a puaʻa. " Hoʻohana ʻo Wise i kahi hiʻohiʻona 750-watt Panasonic me kahi carousel e hoʻohuli ai i ka meaʻai, e kōkua ana i ka kuke ʻana i ka meaʻai. Aia ka mana o ka hawewe i ka wattage ma kēlā me kēia kapuaʻi kūwae o ka umu o loko: ʻo ke kiʻekiʻe ʻo ka wattage a ʻoi aku ka liʻiliʻi o ka umu, ʻoi aku ka mana.

Nā moho maikaʻi loa: Beets, broccoli, iʻa, moa, ʻuala, spinach, carrots, cauliflower and apple.

Mea lako: ʻO kahi kumu hoʻohālike 750-plus-watt me ka carousel e hoʻohuli i ka meaʻai a i ʻole ka ʻōnaehana convection e hoʻopuehu like i nā nalu ma ka umu e kūpono i ka nui o nā pono. (He mea maikaʻi e hoʻāʻo ai: Amana Radarange F1340 me 1,000 watts, 10 mau pae mana a me 12.6-ʻīniha turntable no ka hoʻomehana ʻana, $209.)

E hoʻomanaʻo i ka hoʻohana ʻana i ke aniani palekana microwave, ka seramika a i ʻole nā ​​ipu kuke. ʻO ka hapa nui o nā kīʻaha kīʻaha a me nā ipu kuke e palekana, Wahi a Wise, a e ʻōlelo nā mea pālolo a me ka plastic ma lalo a i nā ʻeke inā palekana lākou i ka hawewe. Mai hoʻokomo i nā mea metala, Styrofoam a i ʻole nā ​​pahu deli plastik i loko o ka microwave.

Nā kōkua kuke:

* E uhi i ka mea'ai i mea e komo ai ka mahu a me ka ma'u, ka mea e 'ono ai ka 'ai. ʻOiai ke manaʻo nei kekahi mau manual e hoʻohana i ka ʻili plastik e uhi, ua hōʻike kekahi mau haʻawina e hiki i nā molekala mai ka ʻōwili ke hele i loko o ka meaʻai. E hoʻohana i nā ipu casserole i uhi ʻia a i ʻole uhi me kahi pālahalaha, papa aniani.

* Hiki iā ʻoe ke kuke i ʻelua mau kīʻaha i ka manawa hoʻokahi ma ke kāwili ʻana iā lākou.

* E hoʻomoʻa i nā ʻuala no ka mālama ʻana i nā meaʻai: 6 beets liʻiliʻi, ʻoki ʻia (12 mau minuke), 2 ʻuala nui a i ʻole ʻuala (14 mau minuke), ʻokiʻoki ʻia i loko o nā pua (6 mau minuke), 2 pūpū nui. spinach (3 minuke).

E hoʻāʻo i kēia: Paipai ʻo Wise i kēia papa iʻa iʻa maʻamau: E kau i ka 1 3 / 4-2 paona o nā iʻa iʻa (e like me ka halibut, cod a i ʻole snapper) i loko o kahi ipu palekana palekana nui. E hoʻomākaukau i kahi marinade o kāu makemake (a i ʻole e hoʻāʻo i ka hui ʻana o ka ʻaila ʻoliva, ka wai lemona, ka sinapi Dijon, ka paʻakai a me ka lau bay ʻōpala). E hoʻohui i ka wai marinade i ka iʻa a hoʻokaʻawale no 20 mau minuke. Uhi ke kīʻaha a me ka hawewe i ke kiʻekiʻe no 4-9 mau minuke (kaukaʻi ʻia i ka mānoanoa o ka hoʻopiha) a maopopo ka wai a me nā ʻāpana iʻa i waenakonu. Wehe a ʻoluʻolu no 2 mau minuke.

No ka wikiwiki o ka homemade applesauce, ʻoki ʻo Wise i ʻelua paona o nā ʻōlaʻi ʻili i loko o nā ʻāpana 1/2-iniha, waiho i loko o kahi pola nui a kāpīpī iā lākou me ke kō, ke kinamona a me ka wai lime. ʻO ka microwave ma ke kiʻekiʻe no 10 mau minuke.

5. PUKA KE KUMU

ʻO ka meaʻai i kuke ʻia i ka mea kuke kuke koi pono i ka wai a me ka manawa liʻiliʻi, ʻo ia hoʻi ka mālama pono ʻana o nā huaora a me nā minelala. Hoʻopili ka mea kuke kuke i ka mahu i hana ʻia e ka wai paila, kahi e hoʻonui ai i nā ʻono. 'O ia ho'i, 'a'ole pono 'oe e ho'ohui i ka aila a momona no ka 'ono a waiwai paha. ʻAʻole pono ʻoe e hōʻā i ka meaʻai kekahi. Hiki ke hoʻomākaukau ʻia nā sopa a me nā ʻūhā e hoʻomoʻa mau i nā hola ma ke kapuahi a i ʻole ka moa holoʻokoʻa i 15 mau minuke, ʻo ka laiki i ʻelima a ʻo ka hapa nui o nā mea kanu i loko o ʻekolu.

Nā moho maikaʻi loa: Artichokes, ʻuala, pīni, pipi, moa, hipa, risotto, sopa a me nā stews.

Mea lako: ʻEkolu ʻano o nā mea kuke kaomi: ʻo ka "jiggler" kahiko a i ʻole ka pahu paona; ka paona-paona i hoouluia; a me ka pahu-puna. ʻO kēia mau valve a pau he mea hoʻoponopono kaomi a haʻi iā ʻoe i ka manawa e hoʻoponopono ai i ka wela. (Ke hōʻike nei lākou a pau i nā kiwi palekana e hiki ai ke pakele i ke kaomi nui, a ʻo ka hapa nui he mau laka palekana e hiki ʻole ai ke wehe a hiki i ka hāʻule piha ʻana o ke kaomi.) ʻO ka puna wai ka pololei a me ka maʻalahi no ka poʻe hoʻomaka e hoʻohana. ʻO ke kumu kūʻai o nā mea kuke kaomi mai $30-$300. (ʻO ka Duromatic Non-Stick Pressure Cooker Frypan mai Kuhn Rikon he pālua maʻamau. Paʻa ʻia he 2.1 mau kuata a he 9 ʻīniha ka laulā. Hana ʻia me ke kila kila, he ʻōnaehana titanium nonstick kūikawā kēia a me kahi kumu kōkua kōkua "no ka hāpai māmā ʻana, a hele mai me kahi puke kuke. $ 156; e kāhea aku iā 800-662-5882 no ka ʻike.)

Nā kōkua kuke:

* E hoʻohana i ka manawa ke kuke ʻana. Kuke wikiwiki kēia hana i ka helu ʻana o kēlā me kēia kekona.

* Mai hoʻopiha i kāu mea kuke ma mua o ʻelua hapakolu i piha. Ke kuke ʻana i nā meaʻai e hoʻonui, e like me ka pī a i ʻole ka laiki, e hoʻopiha i ka hapalua wale nō e hiki ai ke kūkulu ʻia ka mahu a me ke kaomi.

* E akahele loa i ka wehe ʻana i ka uhi. Mai hoʻokau i kou alo i luna o ka ipuhao no ka wela o ka mahu.

E hoʻāʻo i kēia: ʻO ka pīpī pīpī me ka ʻalani a me ka Rosemary: I ka mea kuke paina kiki ʻelima kuata, e hoʻomehana i ka ʻaila ʻoliva he 1 i ka wela nui. E hoʻonui i 1 1/2 paona pipi pipi i ʻoki ʻia i loko o nā cubes 1-ini a e kuke a ʻeleʻele maikaʻi ma nā ʻaoʻao a pau. Wehe a waiho ʻia. E hoʻemi i ka wela a hoʻonui i ka ʻakaʻoki i ʻokiʻoki ʻia, 1 kālika ʻāpala a me 2 punetēpō pipi. Kuke ma kahi o 1 mau minuke. E hoʻomoʻi i ʻehā kīʻaha hou o ka moa pipi, 1/2 kīʻaha waina maloʻo maloʻo, 2 punetēpō kōmato paʻi, 1/2 teaspoon maloʻo maloʻo rosemary, 1 teaspoon i kālai ʻia i ka ʻalani ʻalani, 1 teaspoon kou maloʻo maloʻo, hoʻokahi lau bay a me ka pepa ʻeleʻele i ʻono. E hoʻopili maikaʻi e hoʻonā i ka paʻi kōmato. Hoʻohui i ka pipi. E pani i ka poʻi a lawe i ke kaomi i ke kiʻekiʻe. E ho'ēmi i ka wela e like me ka mea e pono ai. E kuke no 15 mau minuke.

Nānā no