Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 198
Kaona - 5g
Kahulu - 30g
Paena - 8g
Ka Honua Wā 30 min
Prep 30 min , Cook 0 min
Nā lawelawe 10
Hoʻopiliʻia ka meaʻai i ka manawa awakea. ʻO Jazz me kēia wiliʻai maikaʻi e hoʻopiliʻana i kēlā mea maikaʻiʻole, akā he mea hauʻoli nō naʻe eʻai a mālamaʻoe i kaʻoluʻolu.
ʻO nā beanʻelua (kāu mau legumes lehua ) a me nā lauʻeleʻeleʻeleʻele he ala maʻalahi ia e hoʻonui ai i kāu laweʻana i ka fiber a he mau punahele maikaʻi lākou o ka folate , he huaʻa B he mea kōkua i ke kūkuluʻana i nā pūpūʻulaʻula a keʻokeʻo i ka iwi o ka iwi. ʻO nā pīkī kekahi kekahiʻano starch i hoʻohanaʻia e ka hua bacteria ma loko o ka paila no ka hanaʻana i nā'eleʻa momona liʻiliʻi, e pili ana e pale i nā pūniki colon.
Nā meaʻai
- 10 8 'ānihi tortillas (ka palaoa palaoa piha)
- 2 1/2 kīʻaha pīniʻeleʻele (kāohi, mai kahi 16-iʻole keʻike)
- 2 1/2 kapu arugula (aiʻole ka'ōkihi)
Hoʻomākaukau
1. E kau i hoʻokahi tortilla ma kahi pāpale aiʻole eʻoki i ka papa.
2. E hohola i ka pahu 1/4 i nā piʻiʻeleʻele ma kekahiʻaoʻao o ke tortilla. E kau i ka pahu 1/4 i ke kīʻaha kapu a iʻole i nā'ō momona ma luna o nā pī.
3. E hoʻomaka i ka hopena hoʻokahi, e kāwili i ka tortilla. E hoʻokaʻawale. E hana hou me nā tortillas mau, nā pīni a me nā greens a hoʻohanaʻia nā mea a pau.
4. E hoʻopaʻa i kēlā me kēlā me kēia'ōwili i'ōwiliʻia i loko o ke kāpili'ilika a me ka pahu hau a hiki i ka manawa e hoʻomākaukau ai.
5. I ka lawelaweʻana, eʻoki i kēlā me kēlā me kēia'āpili'āpana i loko o nā'āpana 1/2-ini.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
E ho'āʻo e hana i kēia mau mea me ka wai pīnī pēpē a me nā hua waina a iʻole ricotta, pepaʻeleʻele, a me ka zucchini i hoʻokuʻuʻia. Hoʻokomo i kekahi mea mai nāʻanuʻuʻelua aʻekolu paha iʻole e pale i kaʻike pono o kāu meaʻai. I kēia māhele, loaʻaʻoe i ka mākikino mai ka tortilla, ka protein mai nā pīnē (aiʻole ka pīnī pēpē a iʻole ricotta), a me ka huaʻai a hua paha mai nā greens (aiʻole ka zucchini a hua paha).
Nā lawelawe a me lawelawe lawelawe
E hana i ka papa ma ka hopena pule ae hoʻomākaukauʻoe i ka 'awakea no ka'ōwili' noʻoe a me kouʻohana i kēlā me kēia pule. He mea nui nō hoʻi kēia e hana ai i mea hoʻopiha i kāu pāʻina e hiki mai ana.