Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 452
Kaona - 14g
Nā kopa - 46g
Paena - 35g
Ka Lālā Loa 10 min
Prep 10 min , Cook 0 min
Ka lawelawe 2
ʻO kēia lemon-cumin-cayenne i hoʻomohuʻia i ka hoʻohanaʻana i nā meaʻai maʻamau i ka quinoa ma mua o ka palaoa wheat. Ma muli o ka loaʻaʻana o ka moa waiwai waiwai a me ka quinoa, a me nā momona a me nā momona momona momona o kaʻailaʻaila, heʻai piha kēia i loko o hoʻokahi kīla.
ʻO ka hōʻailonaʻana i kahi kīʻo Cayenne i kahiʻai, hiki iā ia ke kōkua pono iāʻoe e hōʻoluʻolu hou ma hope. Aʻo ke kumini a me nā kuluwai ke hoʻonui i ka mana anti-inflammatory o kēia pāʻina ma ka hoʻonuiʻana i nā antioxidants i ka hoʻonuiʻana i ka mea a ka pepa, ka pā pā, a me ka kukumba.
Nā meaʻai
- 4 teaspoons lemon wai
- 1 teaspoon lemon zest
- 2 hui pūʻailaʻaila
- 1/4 teaspoon ka kumini cumin
- 1½ teaspoon ka paʻakai
- 1 kiʻi liʻiliʻi liʻiliʻi
- 2 mau kīʻaha quinoa
- 1/2 kapu kukama,ʻaʻai
- 1/2 kīʻaha pīpīʻulaʻula,ʻokiʻoki
- 2/3 ke kīʻaha i ka pāʻani liʻiliʻi
- 8ʻewalu o nāʻewa grilled chicken,'āpī
Hoʻomākaukau
1. Holo i ka wai lemon, lemon zest, kaʻailaʻaila, ka paʻakai, a me ka pepaʻeleʻele a hoʻokaʻawaleʻia.
2. E hui pū me nā quinoa, ka kukumba, ka pepa i hoʻomaloʻoʻia, ka paʻi, a me ka moa.
3. E ninini i ka pāpale lemon ma luna o ka piko a hoʻokuʻi me kaʻoluʻolu e hui.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
E ho'āʻo i kahiʻai likeʻole e like me ka buckwheat, ka farro, ka millet, aiʻole ka laiki laiki ma kahi o ka quinoa no kahiʻokoʻa likeʻole a me kahi hālaʻe i kēlā me kēia manawa.
Hiki iāʻoe ke ho'āʻo i ka cilantro ma kahi o ka pā pālau e hōʻano hou i kahiʻoihana maikaʻi'ē aʻe me ka hoʻololiʻoleʻana i ka nui o nā kalori. Eia kekahi, no ke aha eʻeliʻole ai i ka wai lime a me ke komoʻana i ka lemon?
E like me kāu eʻike ai, ua lawa kēia pāʻani i meaʻono e like me ka mea āu e hoʻohana ai. Hiki iāʻoe ke hōʻole i kēia. Eʻoki wale i ka tofu aiʻole i ka pi i loko no ka moa.
Nā lawelawe a me lawelawe lawelawe
E hoʻohana i ka quinoa a me nā'āpana mīkoi e hoʻomauʻia e mālama i ka manawa.
E hana i nāʻoihana hou ae hoʻonele i nā pahu hana hoʻokahi-lawelawe e hoʻohana ai i nā mahana awakea a me nāʻaina awakea.
ʻO nā mea e like me ka zaʻatar, paprika'āpana, a me ka dukkah hiki ke hoʻohanaʻia no ka hoʻonaniʻana i ke poʻo o kēia pāʻani i ka lawelaweʻana (a hoʻonui lākou i ka meaʻai).