Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 280
Kaona - 14g
Kāpena - 18g
Paena - 20g
Ka Honua Wā 35 min
I mua o 5 min , Cook 30 min
Nā lawelawe 4
Eia kahi mālie, kū hoʻokahi i kahi hiʻohiʻona e mālama iāʻoe no nā hola. ʻO ka hui pūʻana o ka momona me keʻano momona, ka momona, a me ka momona maikaʻi e hoʻolilo i kēia kakahiaka kakahiaka maikaʻi. ʻO kaʻoi aku ka ikaika no kāu ma hope o kaʻaiʻana.
Hoʻohuiʻia nāʻano kala mai keʻano o ka puaʻa i ka mana antioxidant o ke kīʻaha, aʻo ka quinoa he'ōpoki'ūpona i kālaiʻia, a laila e noho maikaʻi ke koko o kou koko a kūpaʻa ma hope o kēiaʻai.
Nā meaʻai
- 2 teaspoonsʻailaʻaila
- 1 ka papa i nā pūʻalikiʻalani
- 1'uteki pipi,ʻokiʻia i loko o nā'āpana 1-ini
- 1/2 ka'ōmaʻomaka'ōpiopio
- 6 hua nui
- 2 mau hulu manu nui
- 1/4 kapu i ka waiu waiu a iʻole ka waiu waiūʻole i lahaʻoleʻia
- 1/2 teaspoon ka paʻakai, i māheleʻia
- 1/8 teaspoon pepaʻeleʻele
- 1 kaʻaila quinoa
- 1/2 kīʻaha pāpaʻi-skim mozzarella
- 3 punetēpuni'elā pāʻakai, i māheleʻia
- 1 punetēpa pāʻakai paʻi, no ke kāohi
Hoʻomākaukau
1. Hoʻopiha i ka umu i 350F.
2. Ma kahi alapiʻi maʻamau, e like me 9 a 10 'īniha, ma luna o ka meaʻai maʻamau, ailaʻailaʻoliva no hoʻokahi minute.
3. E hoʻomoʻi i nā halaha, ka'akoʻakai, a me ka hapalua o ka paʻakai a me ka loʻi a hiki i ka paʻaluʻana o nā hamo a hoʻokuʻu i ko lākou hoʻolālā, kokoke i 7 mau minuke.
4. E hoʻokomo i nā'ōmato i ka skillet a hoʻomoʻa i kahi 2 a 3 mau minuke. Wehe i ka wela.
5. E hui pū me nā hua a pau, nā hua manu, ka waiū, ka nui o ka paʻakai, a me ka pepa i loko o ka ipu.
6. E hoʻoulu i nā hua, quinoa, kahi, a me ka basil i ka skillet me nā huaʻai, e hoʻoluliʻana me kaʻoluʻolu i māhele ponoʻia nā hua.
7. Eʻoki i ka'āpana waena no 20 mau minuke, aiʻole a hiki i ka manawa e hoʻonoho ponoʻia nā hua i loko. E hoʻopaʻa i ka lōʻihi i 15 mau minuke i mea e pale ai i ka kukeʻana. E hoʻomau i ka hanaʻana i nā puaʻa i ka wā e hele ana lākou i ka skillet.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
E hoʻokuʻu i ka nui o nā meaʻai a me nā pūnaki no nā'ōleʻa a pau i ka wā ma kou wahi, aiʻole i nā mea āu i makemake ai i ka maikaʻi. He mea maʻalahi kēia meaʻai, no laila hiki iāʻoe ke hauʻoli i nāʻano likeʻole o ia makahiki a puni. ʻO kaʻokoʻa he hapa o kaʻai kaulike , ma hope o nā mea a pau.
Inā makemakeʻoe i nāʻano likeʻole, e hoʻohui i kahi hapaha hapaha o kāu punahele punahele i nā hua kanu i hoʻoleiʻia e hoʻomohala i nā mea hou (e like me ka curry powder, chile lepo, cumin, turmeric). E hoʻonui hou aku lākou i nā pōmaikaʻi hōʻailona pāʻani, aʻo ka pinepine o ka turmeric e hoʻopili i ka populehu hua manu me ka laʻelaʻoluʻoluʻolu.
Ināʻaʻoleʻoe he lawaiʻa o quinoa, e ho'āʻo i kahi laiki laiki. E hoʻomaopopo i ka emiʻana o ke kalana pūmua.
E hoʻomohu i nā'ōpūʻalani ma kahi o nā huakaʻi i hoʻoleiʻia e mālama i ka manawa (a hoʻohana i nā leʻaleʻa).
Nā lawelawe a me lawelawe lawelawe
Mai pākī i ka frittata aiʻole nā hua ke maloʻo. E kaa a hiki i ka manawa e paʻa pono ai ka hua.
I ka wā e hoʻomākaukau ai, eʻoki i ka frittata i 4 mau paona, e hoʻopiliʻia i loko o ke kāhili a me ka pahu, a hoʻokuʻu i kaʻaina kakahiaka hiki iāʻoe ke microwave i nā minuke. Hiki iāʻoe ke paʻi iā ia me ke kīʻaha o ka sliced hua hua a huaʻala paha no ka punipona antioxidant.
Hiki iāʻoe keʻoliʻoli i kēia no kaʻaina ahiahi. E hoʻopili i kēia kīʻaha i kahiʻainaʻahaʻaina ma ke kāwiliʻana me kahi salakeke'ōmaʻomaʻo, aiʻoleʻeluaʻelua me kahi pola o ka mīpī o ka mea'ūpala i ka mea'ūpala inā makemakeʻoe i kahi mea mahana.