Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 195
Kaona - 4g
Kāpena - 25g
Paena - 15g
Ka Honua Wā 15 min
Prep 15 min , Cook 0 min
Nā lawelawe 4 (3/4 kapu pākahi)
Kūleʻa kēiaʻai i ka mea kanu hou a me ka hoʻohanaʻana i ka pilikino holoholona mai ka tuna a he leo. He kaona kalo aʻo Tuna, kahi iʻa nui i loaʻa i ka omega-3 momona acids . E hoʻomanaʻo i ka peʻapeʻa tuna i kāu hale lole no kahiʻaina awakea a iʻole he meaʻai i ka manaʻo iki o ke minute.
Ma muli o ka nui o nā pono o ka iʻa, pono ia eʻai i nā iʻa momona iʻelua manawa o ka pule . Akā naʻe, pono e hoʻopauʻia nā huaʻai i kēlā me kēia lā e hiki ai ke hōʻiliʻili i ko lākou mau huaʻai. Hoʻomaopopo kēia meaʻai i ka hoʻonaniʻana me nā beana keʻokeʻo momona, nā meaʻalani a hoʻoulu, a me nā paʻi paʻi a me ka pāpaʻi hou. E mālama i nā mea hou me kahi lemon a me kaʻailaʻaila.
Nā meaʻai
- 1, 15-'anea hiki ke hana i nā pīni keʻokeʻo, hukiʻia a holoiʻia
- 1, 5-ounce ke hoʻopiliʻia i ka wai o ka tuna, ua hoʻouluʻia a ua pā
- 2'ūpili pāʻoihana ka mea i kohoʻia,ʻo kahi'āpana
- 1 shallot liʻiliʻi, lahilahi i hoʻopiliʻia
- 1/4 kapu pālahalaha pālahalaha Pāpaʻi Italia
- 3 punetēpona wai wai lemon
- 1 kaʻailaʻailaʻaila
- ka paʻakai a me ka pepa eʻono
- ka lapalapa romaine, nā mea kuʻi, a me ka hanaʻona, no ka lawelaweʻana
Hoʻomākaukau
- E hoʻohui i nā pīnē, ka tuna, ka makale, ka shallot, ka paʻi, ka wai lemon, a me kaʻaila ma loko o ke kīla.
- ʻO ka manawa eʻono me ka paʻakai a me ka pepa.
- E lawelawe me ka nui o nā lau lettuce romaine, nā pīkī, a me nā meaʻono.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Makemakeʻoe e hana i kēia mea meaʻaiʻole? ʻO ke nix wale nō ka iʻa tuna. Hiki iāʻoe ke pale i nā piʻa me ke kua o ka māla no kekahi 'ano' aʻe o ka "flaky".
No nāʻanoʻokoʻa o ka veggie, e ho'āʻo i ka'ōniʻomaʻa lahilahi a iʻole kaʻulaʻulaʻulaʻula ma mua o kaʻoki a me ka hoʻohuiʻana i ka mea kanu.
E hoʻoulu i nā mea kanu a ho'āʻo i ka basil ma kahi o ka pā'ū. ʻO nā mea likeʻole o kēia mau meaʻokoʻa a me ka lau nahele e like me ka pono.
ʻAʻole hiki iāʻoe ke kīkē i ka salame tuna? E ho'āʻo e hoʻohana i ka yogurt Greek maʻalahi, aiʻole kahi hummus cream instead of mayonnaise for a flavor flavor.
Nā lawelawe a me lawelawe lawelawe
Eʻike i kou tuna. Hoʻomaopopoʻo Albacore i ka nui o omega-3 momona ma kēlā me kēia'onike akā, no ka mea mai kahi nui o ka tuna, uaʻoi aku ka mercury . Mai ka iʻa liʻiliʻi mai ka iʻa a me ka momona a me ka omega-3. ʻO nā tunaʻelua a me kaʻaila i paʻiʻia e hiki ke lilo i meaʻai maikaʻi. ʻO ka tuna i piha i ka wai he mau kalo ka nui a me ka momona a pau loa aʻoi iki aku ka maikaʻi ma mua o ka tuna i kaʻaila.