Nā ʻaoʻao olakino olakino mai ka Bigbook Cooker Loser Nui loa

Anter

• Nānā no

ʻO Chef Devin Alexander, ka mea kākau maikaʻi loa o The Nā Puke Kuki Loser Nui loa, hāʻawi HELE ANA ka loko o loko ʻO nā mea momona nui loa o ka World Cookbook me 75 mau loina lāhui. E like me nā puke kuke ʻē aʻe i ke kaʻina (me Ka Buke Kuke Ohana Loser Nui a Ka Puke Kuke Dessert Loser Nui), Nā ʻono o ka Honua loaʻa nā ʻano momona haʻahaʻa, haʻahaʻa-calorie, nā ʻano kūlohelohe āpau o kāu mau kīʻaha punahele. ʻO Devin, i kū ma ke kau 3 o Ka Lilo Nui, ua lanakila ʻiʻo ma luna o ka momona: ua lilo iā ia 70 paona a mālama iā lākou no 16 mau makahiki.

Q: No ke aha ʻoe i hoʻoholo ai i ke kumuhana "Flavors of the World" no ka puke kuke ʻo Biggest Loser e hiki mai ana?

A: ʻO ka hui holoʻokoʻa ia ma Ka Lilo Nui nāna i hoʻoholo. ʻAʻole hiki i nā mea nānā ke nānā aku ke ʻike ʻole i ka poʻe hoʻokūkū e like me ka kime makuahine a me Mike lāua ʻo Tongan Cousins ​​Sione a me Filipe e kamaʻilio e pili ana i nā hakakā a lākou e pili ana i kā lākou moʻomeheu a i ʻole nā ​​ʻohana makemake. Me he mea lā he poʻomanaʻo i ulu aʻe i kēlā me kēia kau, no laila ua ʻike ʻia ke koho.

Q: Pehea e kōkua ai ka kuke ʻana i ka home me nā mea olakino e paipai i ka pohō kaumaha?

A: ʻAʻole ia he mea hūnā ʻo ka hapa nui o nā kīʻaha ʻaina i piha me ka momona a me nā calorie i ʻoi aku e pono ai e ʻono nā ipu i ka home. Ma kahi hale ʻaina, koi ʻia nā chef e kiʻi wikiwiki i ka meaʻai ma ka pākaukau a ke nānā aku nei maikaʻi no laila ʻaʻohe o lākou manawa e nānā pono ai i kahi ipu e nānā pono ai a ʻono paha me ka hoʻohana ʻana i ka mea kāhinu aila ʻoliva a me kahi lāʻau ʻole. ipu hao Ke hoʻolei nei i kahi tona o ka waiūpaka a i ʻole ka aila i loko o ka pā ke maʻalahi loa e hoʻopaʻa i nā mea ʻaʻole paʻa a ʻono lākou. Eia kekahi, ma ke ʻano he chef i kūkākūkā pū me a hana pū i nā meaʻai no nā hale ʻaina, ʻike wau i ka ʻoi aku o ka paʻakikī (a ʻoi aku ka nui o ke kumukūʻai) hiki ke loaʻa i nā mea olakino olakino. No laila ʻaʻole pinepine lākou. Ma ka kuke ʻana i ka home, pupule ia i ka pī a me ka lapuwale o nā kīʻaha ʻono - ʻoiai ke hana ʻia me nā mea kūlohelohe. ʻO ia kā mākou e hōʻoia ai me kēia puke hou, ʻO nā mea momona nui loa o ka honua. Hiki iā ʻoe ke loaʻa i kāu lasagna, kāu noodles Thai a me kāu nachos Chorizo ​​me ka hopena ʻole.

Q: Pehea ʻoe i koho ai a hoʻomaʻemaʻe ai i nā loina no kēia puke?

A: Ua hele pololei mai kekahi o nā mea ʻai mai ka makemake o nā mea hoʻokūkū. Ua hoʻoikaika ʻia nā poʻe ʻē aʻe i koʻu huli ʻana i nā menus lawe ʻana i waho. Ma hope o koʻu hōʻuluʻulu ʻana i ka papa inoa o nā kīʻaha aʻu i ʻike pono ai e hoʻokomo ʻia, ua hoʻohana au i nā lā (ʻoiaʻiʻo) ma Whole Foods e nānā ana i kēlā me kēia lepili e hoʻāʻo nei e ʻimi i nā mea āpau mai kahi kīʻaha marinara kūlohelohe i haʻahaʻa i ke kō, ka paʻakai, ka momona, nā calorie. , etc a ʻono maikaʻi kēlā; i ka tīhi i kūpono i nā paina nutritional Biggest Losers i hoʻoheheʻe maikaʻi ʻia (ua pae wau i ka almond mozzarella); i kahi soka soy low-sodium me ka ʻole o nā kemika a me nā mea hoʻomalu. I ka manawa i loaʻa iaʻu iā lākou, ua pā wau i ka lumi kuke a holo wau i ka hoʻāʻo ma hope o ka hoʻāʻo ʻana a hiki i koʻu hōʻea ʻana i nā kīʻaha piha ua ʻike wau e makemake nā poʻe.

Q: He aha ke ala maikaʻi loa e hoʻohana ai nā wahine i kēia puke a hoʻohui iā ia i kā lākou iho hoʻāʻo kaumaha?

A: lele wale i loko! Koʻikoʻi. Ke paʻi ka makemake, ma mua o ke kiʻi ʻana i ke kelepona e kauoha e lawe i waho, e wehe i ka puke. A i ʻole ʻoi aku ka maikaʻi, pono lākou e hoʻololi i ka minuke i loaʻa iā lākou a hoʻopaʻa i nā mea e pono ai e hana i nā kīʻaha a lākou i ʻike ai e makemake nui ai lākou ma mua o ka ikaika loa o ka makemake. Ma muli o koʻu hoʻopili ʻana i ka ʻike kino piha, maʻalahi ka hoʻopili ʻana i nā meaʻai i loko o kekahi hoʻolālā hoʻemi kaumaha. ʻOi aku ka wīwī o kēia mau kīʻaha ma nā pae āpau i kōkua ʻole ia i nā hana hōʻemi kaumaha wale nō, kōkua ia i ka poʻe e hakakā nei me nā pilikia kolesterol.

Q: Pehea e hiki ai ke hōʻalo i ka hoʻonele ʻoiai e lilo ana a mālama ʻana paha i kou kaupaona?

A: ʻO ka mea ʻike iaʻu ʻike wau ua mālama wau i 70 paona no kahi kokoke i 20 mau makahiki no ka mea hana wau i nā kīʻaha e nānā i ka ʻiʻini. ʻAʻole wau e hana i nā mea pani maʻalahi e like me ke kuapo ʻana i ka sausa veggie no chorizo. Akā, hoʻomaʻamaʻa wau i ka puaʻa wīwī ʻē aʻe e like me kou kau ʻana i ka puaʻa momona piha, a laila hoʻohui au i ka makū a me ke kino (i ka hihia o ka chorizo, hoʻohui au i ka hua manu a me ka oatmeal - mai hopohopo, ʻaʻole hiki iā ʻoe. e ʻono!) e hoʻokokoke i ke ʻano o ka momona chorizo. Mālama wau ma kahi o 25 g momona o kēlā me kēia lawelawe, akā like nō me ka ʻiʻini e like me nā mea kuʻuna. ʻAʻole wau he chef tofu-a-kāloti-a ʻaʻole wau i manaʻoʻiʻo i ka hoʻonele ʻana iā ʻoe iho. E alo ia, inā makemake ʻoe iā Steak au Poivre, makemake ʻoe i ka ʻiʻo ʻulaʻula a me ka mea ʻono holika. ʻĀ, hāʻawi wau i kēlā ... ʻaʻole ma ke kau ʻana i ka yogurt ma kahi tofu a i ʻole "steak."

ʻEkolu Lasagna spinach Lasagna

Inā ʻaʻole ʻoe makemake nui i ka spinach, akā ke ʻimi nei ʻoe i kahi ala e hoʻohui hou ai i kāu meaʻai, kūpono kēia meaʻai. He ʻoluʻolu loa ka ʻono o ka spinach, akā e loaʻa mau iā ʻoe nā pono meaʻai āpau. E ʻimi pono i ka spinach no ka wehe ʻana i ka maʻamau. Inā ʻaʻole, e hoʻopau ʻoe i kahi lasagna soggy.

ʻO 1 teaspoon aila ʻōpio puʻupaʻa

14 mau noodle lasagna palaoa holoʻokoʻa

1 pūʻolo (12 auneke) paʻahau i kāpī ʻia, thawed

3 kīʻaha ricotta tī kīnā ʻole kūlohelohe āpau, hoʻokahe ʻia o nā wai ma luna o ka ipu

3 hua nui keokeo

1⁄4 kīʻaha hou i paʻi ʻia ka tī Parmesan

ʻO 2 punetēpu i ʻokiʻoki maikaʻi ʻia i nā lau pāhiri hou

1 he teaspoon kālika pauka

ʻO ka paʻakai kai, e ʻono

Pepa ʻeleʻele honua, e ʻono

21⁄2 kīʻaha āpau-kūlohelohe momona, haʻahaʻa-paʻakai, ʻaʻohe-kō i hoʻohui ʻia me ka wai marinara (hoʻohana wau iā Monte Bene Tomato Basil Pasta Sauce)

4 auneke kuʻi maikaʻi i ka almond mozzarella tī (hoʻohana wau iā Lisanatti)

E puhi mua i ka umu a 350 ° F. E lawe mai i kahi ipu nui o ka wai paʻakai i kahi pala.

Hoʻopili i kahi pepa bakena nui me ka pepa malo. Ke paila ka wai, e hoʻohui i ka aila ʻoliva i ka ipuhao. E hoʻohui i nā noodles i ka ipuhao a kuke, e hoʻouluulu i kekahi manawa, no 8 a 10 mau minuke, a hiki i ka al dente. E ninini maikaʻi. E ʻoki a haehae paha i 2 o nā noodle i ka hapalua o ka laula.

I kēia manawa, hoʻokahe maikaʻi i ka milo ma ke kaomi ʻana iā ia i loko o kahi kāwele kīʻaha maʻemaʻe, ʻaʻohe lint a hiki i ka hemo ʻana o ka wai nui loa. Ke manaʻo ʻoe ua hemo ka makū a pau, e hoʻomau i ke kaomi ʻana i ka milo ʻoi aku ka ʻike e maloʻo loa. I loko o kahi pola waena, e hoʻouluulu i ka ricotta, nā hua manu keʻokeʻo, 3 punetēpu o ka Parmesan, ka pāhiri, a me ka pauka kālika a hui maikaʻi ʻia. E hoʻopili i ka milo i hoʻokahe ʻia a hui maikaʻi ʻia. ʻO ka wā me ka paʻakai a me ka pepa.

E hōʻuluʻulu i ka lasagna, e hohola i 1⁄2 kīʻaha o ka ipu marinara ma lalo o ka ipu kīʻaha 9 "x 13" a i ʻole ke kīʻaha pālolo pālolo. E kau i nā noodles 31⁄2 ma ka ʻaoʻao o lalo o ke kīʻaha i hoʻokahi papa. E hoʻokuʻu i ka hapakolu o ka hui ʻana o ka ricotta i loko o nā puna nui ma ka ʻaoʻao o ka ʻaoʻao noodle a, me ka hoʻohana ʻana i kahi spatula, e hohola i loko o kahi papa kaulike. E kāpīpī i hoʻokahi hapahā o ka mozzarella ma luna o ka ricotta. Ma luna o ka papa cheese me ka 1⁄2 kīʻaha o ke koena sauce. E hana hou i kēia papa hana papa (noodles, ricotta hoʻohuihui, mozzarella, ʻono) ʻelua mau manawa hou. No ka papa hope loa, e hoʻouka i ka lasagna me ka hope o nā noodles. E hohola i ka mea kohu i koe ma luna o nā noodles. E kāpīpī me ka mozzarella i koe, a laila ka Parmesan i koe.

Uhi i ka ipu me ka pepa a hoʻomoʻa no 30 mau minuke. Wehe a hoʻomoʻa no 5 a 10 mau minuke paha, a i ʻole a hoʻoheheʻe ʻia ka tī a wela ka lasagna a puni. Eʻae e hoʻolili no 5 mau minuke. ʻOkiʻoki i 8 mau pahu a lawelawe.

Hana i 8 mau lawelawe

Kahi lawelawe: 257 calories, 22 g protein, 34 g carbohydrates (6 g sugar), 4 g fat, 1 g saturated fat, 3 mg kolesterol, 7 g fiber, 353 mg sodium

ʻO Cronpy Pork Wontons

ʻO nā mea hoʻokūkū Nui Nui a aloha wau e lawelawe i kēia mau maʻa me ka Shrimp Toasts a me ka moa moa Chop Salad ke hoʻokipa nei i nā hoa e nānā i ka hōʻike.

E hoʻohana pono i kahi pepa bakena nonstick maikaʻi no kēia mau wontons. Inā ʻaʻohe āu, hiki iā ʻoe ke hoʻopaʻa i ka pepa bakena me ka pepa nonstick a i ʻole ka moena baking silicone. Ma muli o ke kiʻekiʻe o ka mahana o ka umu, ʻoi aku ka maikaʻi ʻaʻole e hoʻohana i ka pepa pepa. Inā ʻoe e hoʻohana nei i hoʻokahi pepa bakena, e kau pono iā lākou i ka ʻaoʻao i loko o kāu umu e hōʻoia ai i ka ʻalani ʻana.

ʻOliva ʻaila ʻoliva (propellant free)

1⁄8 kīʻaha kēpau, kūlohelohe, ninini a ʻokiʻoki ʻia i nā chestnuts wai

1 kāloti waena, ihi ʻia, ʻokiʻoki ʻia, a ʻokiʻoki ʻia i 6 mau ʻāpana like

4 scallions holoʻokoʻa, ʻoki ʻia a ʻoki ʻia i ʻekolu

8 auneke ka puaʻa wī liʻiliʻi

1⁄2 punetune sherry maloʻo

1 punetune pani hua manu maoli

1⁄2 punetune ʻaila sesame wela

Paʻi paʻakai

Pinch lepo ʻeleʻele pepa

24 (ma kahi o 3 "-square) nā pale wonton palaoa maoli (hoʻohana wau iā Nasoya

Ua lanakila ʻo Ton Ton Wraps)

ʻO ka sinapi wela wela āpau no ka ʻūlū ʻana (koho)

E hoʻonoho i kahi ʻāpā ma kahi haʻahaʻa i ka umu. E puhi mua i ka umu a 450 ° F. Mālamalama māmā i kahi pepa baking nonstick nui me ka ʻehu kuke.

E kau i nā pahu wai, kāloti, a me nā scallions i loko o ka pola o kahi mea hana meaʻai i hoʻopaʻa ʻia me ka palaoa ʻoki. Hoʻomaʻamaʻa a hiki i ka hoʻoheheʻe ʻia ʻana o nā mea, kū i ke kuʻi ʻana i nā ʻaoʻao o ka pola i ka manawa, inā pono. E kau i nā mea ʻai i ʻokiʻoki ʻia i kahi kānana hei maikaʻi. Ke hoʻohana nei i kahi spatula kāpena a i kahi puna paha, e kaomi i kahi mākū.E hoʻololi i nā mea kanu i hoʻokahe ʻia i loko o ke aniani aniani a i ʻole ke kīʻaha plastik a hoʻohui i ka puaʻa, sherry, pani hua manu, ʻaila, paʻakai, a me ka pepa. Me ka ʻōpala a i ʻole nā ​​lima maʻemaʻe, e hoʻohui i nā mea ʻai a hui maikaʻi.

Hoʻopiha i kahi pola liʻiliʻi me ka wai anuanu.

E kau i kahi wīwī wonton ma kahi papa hana maʻemaʻe. Kaha 1 punetēpō o ka hoʻopiha i loko o ke kikowaena o ka wahī. E lūlū i kou manamana lima i ka wai a holo i kou manamana lima ma nā ʻaoʻao pili ʻelua o ka wahī. E hoʻopili i ka ʻōwili i ka hapalua diagonally, e hana i kahi huinakolu. E kaomi mālie i kou manamana lima a puni nā kihi o ka wahī, e sila ana i ka ʻaoʻao maloʻo i ka ʻaoʻao pulu, e makaʻala ʻaʻole e waiho i nā huʻa ea. E kaomi liʻiliʻi i ka hoʻopiha e hohola ʻia (inā ʻeleʻele loa ka puʻu o ka hoʻopiha i waenakonu, ʻaʻole e moʻa like nā wontons).

E hoʻololi i ka wonton i ka pepa bakena i hoʻomākaukau ʻia. E hoʻomau i ka hoʻopiha a hoʻopaʻa ʻana i nā ʻōwili wonton i koe, a hiki i ka hoʻohana ʻia ʻana o nā mea hoʻopiha piha a me nā ʻōwili. Ke hana nei i nā pūʻulu inā pono, e kau i nā wontons a pau i hoʻopau ʻia ma ka pepa bakena i hoʻokahi papa, i ʻole lākou e hoʻopā.

E hoʻomoʻi māmā i nā poʻo o nā wontons me ka ehu kuke a e hoʻomoʻa no 5 mau minuke ma luna o ka pahu umu haʻahaʻa. E hoʻolohi mālie iā lākou, e hele hou i luna i luna me ka ʻehu kuke, a hoʻomoʻa no 3 a 5 mau minuke ka lōʻihi, a i ʻole a ʻeleʻele nā ​​ʻaoʻao o waho a ʻulaʻula ʻole ka pipi, e makaʻala ʻaʻole e puhi i nā kihi o nā maʻa. E lawelawe koke me ke kō no ka luʻu ʻana, inā makemake ʻia.

'Ōlelo Aʻo: Pono paha ʻoe i ʻoi aku ma mua o 24 wonton wrappers, no ka mea, ʻokoʻa iki ka nui o ka hoʻopiha ʻana a me ka pololei o ke ana ʻana i kēlā me kēia punetune. Hoʻokumu ʻia ka ʻikepili meaʻai ma ka hoʻohana ʻana i ka hoʻopiha piha ʻana i nā wīwī 24.

Hana i 4 mau lawelawe

No ka lawelawe ʻana (6 wontons): 228 kaloli, 19 g protein, 26 g carbohydrates (2 g sugar), 4 g momona, 1 g momona momona, 45 mg cholesterol, 2 g fiber, 369 mg sodium

Fiesta Fish Tacos

Nānā a Devin: Ke kūʻai aku ʻoe i kāu iʻa, e noi mau no ka "hopena mānoanoa." ʻO ka pili loa o ka ʻiʻo i ka huelo, ʻoi aku ka paʻakikī o ka hana ʻana o ka huelo i ka ʻau ʻana o ka iʻa. Maʻaneʻi makemake ʻoe i kahi iʻa mānoanoa maikaʻi e hōʻoia i ka momona o kāu kalo.

4 auneke halibut filet, ʻoi aku ka maikaʻi i hopu ʻia, ʻoki ʻia i 8 mau ʻāpana like

1 teaspoon me ka paʻakai ʻole o ke komohana hema a i ʻole ka mea hoʻonani Mekiko

ʻO ka paʻakai kai, e ʻono (pono)

ʻOliva ʻaila ʻoliva (propellant free)

2 (ma kahi o 6 ") tortillas kō melemele manuahi

1 punetēlā Sauce Taco Fish

1⁄2 kīʻaha kāpī kāpili maikaʻi ʻia

1 punetune i ʻoki ʻia nā lau cilantro hou

1⁄4 kīʻaha pico de gallo hou a i ʻole salsa hou

2 wili lime liʻiliʻi

E hoʻokomo i ka iʻa i loko o kahi kīʻaha liʻiliʻi a kāpīpī me ka mea ʻono a me ka paʻakai, inā makemake ʻia. Huki maikaʻi i ke kapa.

E kau i kahi skillet nonstick liʻiliʻi ma luna o ka wela waena. Ke wela, hoʻomāmā i ka noe me ka ʻehu kuke a hoʻokomo i ka iʻa. Kuke, huli i kekahi manawa, no 3 a 5 mau minuke, a i ʻole ʻeleʻele nā ​​ʻāpana i nā ʻaoʻao i waho a maʻalahi i ka waenakonu. Wehe mai ka pā a waiho i loko o kahi pola. Uhi e mahana.

E kau i nā tortillas i kēlā me kēia manawa i loko o kekahi skillet li'ili'i li'ili'i ma luna o ka wela wela e ho'omaha ai. Ke mahanahana ma kekahi ʻaoʻao, e hoʻohuli iā lākou. Ke mahanahana nā ʻaoʻao ʻelua, hoʻoili i kēlā me kēia i kahi pāʻina ʻaina. E hohola i ka punetune o 1⁄2 punetēpō o ka meaʻai i lalo i ke kikowaena o kēlā me kēia tortilla. E mahele like i ka iʻa ma waena o nā tortillas, a ma hope o ke kāpeti, cilantro, a me ka salsa. E lawelawe koke, me ka lime wedges ma ka aoao.

Hana iā 1 lawelawe

No ka lawelawe: 275 calories, 26 g protein, 27 g carbohydrates (1 g sugar), 7 g momona, trace saturated fat, 36 mg cholesterol, 3 g fiber, 207 mg sodium

ʻIke moʻo kuke: ʻO ka hōʻaiʻē Recipe ka: Reprinted mai: ʻO nā mea momona nui loa o ka World Cookbook na Devin Alexander (c) 2011 na Universal Studios Licensing LLLP. ʻO ka Loser Nui (TM) a me NBC Studios, Inc., a me Reveille LLC. ʻAe ʻae ʻia e Rodale, Inc., Emmaus, PA 18098. Loaʻa ma nā wahi āpau e kūʻai aku ai nā puke.

ʻO Melissa Pheterson kahi mea kākau olakino a olakino hoʻi. E hahai iā ia ma preggersaspie.com a ma Twitter @preggersaspie.

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