Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 82
ʻAha - 1g
Kaomi - 16g
Paena - 5g
Ka lōʻihi manawa 45 min
Prep 5 min , Cook 40 min
Nā lawelawe 4 (1 1/2 kapu i kēlā me kēia)
ʻO ka hapanui o nā kānana kēna-ʻo nā kaomi-sodium-nui loa i ka sodium. ʻO ka hanaʻana iāʻoe iho he ala maikaʻi loa. ʻO ka mihīpī hale ka mea maikaʻi loa e hoʻohana ai i nā mea kanu hou a hoʻonui i ka lawelaweʻana o ka pāʻina o ke koko i kāu meaʻai.
ʻO keʻano o keʻano o ke kumukūʻau i ka lycopene antioxidant, he carotenoid ia e hiki ke kāohi i ka maʻi hanu a me ka maʻi maʻi maʻi. ʻO ka hoʻohanaʻana i nā'ōpū a me ke basil hōʻoluʻolu, e hana i kēia mea kanu maikaʻi me ka paʻakai. ʻO nā huaʻulaʻulaʻulaʻula kahi mea e hoʻonui ai i ka meaʻono maikaʻi, a me ka waiū i kahi liʻiliʻi o ka protein. Hoʻopili i kahi pua o ka pepaʻeleʻele hou a paʻiʻia me kahi hua sala wahie hou no ka māmā a me kaʻaina awakea maikaʻi.
Nā meaʻai
- ʻEono tōmato nui
- 1 mau pepa baleʻulaʻula nui
- 4 cloves keleka
- 3/4 ka waiʻaila waiu (aiʻole ka waiu wai koho)
- 1 teaspoon me ka pepaʻeleʻele hou
- 1/4 ke kī i nā lau basil hou
Hoʻomākaukau
ʻO ka umu hehi a 400F. E laina i kahi pepa e'akena me ka loleʻala.
Eʻoki i ka pepaʻelima i ka hapalua a wehe i nā kumulāʻau a me ke kī.
E kanu i nā'ōmato, kaʻulaʻula, a me ke kāleka ma ka pepa bakena a hoʻomoʻa i 10 mau minuke.
Holoʻoki i ke ālaki a me ka hāmole i ka piʻi a me nā'ōmato E hoʻi i ka umu no 20 mau minuke.
Wehe i ka umu a hoʻokuʻu i nā lauʻai. Peʻaʻili Peel mai ka paʻi a me nā'ōmato.
E hoʻopili i nā mea a pau i ka mea hoʻonani i ka mea i hanaʻia a hoʻohuiʻia a maʻalahi. ʻO ka'ōmole heat i ka mahana i makemakeʻia i loko o kahi kōmaʻa ma luna o ka wela wela.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hoʻohana i ka ½ punetēpī basil maloʻo ma kahi o ka basil hou ināʻaʻoleʻoe i kahi hou.
Nā lawelawe a me lawelawe lawelawe
E lawelawe me kahi sālemona a hapa hapalua maʻamau no kaʻai awakea. E hoʻokipa i nā meaʻai ma ka ipu ma kahi wela wela. Hiki nō iāʻoe ke hauʻoli i ke anuanu e like me ka meaʻai hoʻomaha.