ʻO ka Beef A me ka Broccoli ka meaʻai maikaʻi loa

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 244

Kaona - 10g

Kaomi - 16g

Paena - 25g

Ka Honua Wā 30 min
Prep 10 min , Cook 20 min
Nā lawelawe 4 (1 1/4 kapu pākahi)

Ke hoʻopiʻiʻana i ka'ōlelo Haina ma waho a nele i ka kohoʻana i ka gluten-free? E hana i kahi māmā a me ka celiac -friendly piha i piha i nā kinaika leʻa a me nā hana hou o nā hua'ōpala.

ʻAʻohe mea e hopohopo ināʻaʻoleʻoe he wok-aʻoihana hao wī e hana nani loa no kēiaʻoihana. E hoʻomākaukau mua i nā meaʻai ma mua o ka manawa a eʻaila i kaʻaina ahiahi ma lalo o 25 mau minuke!

Nā meaʻai

• 12 ounces flank steak
• 2 teaspoons oil canola
• 1 clove garlic, minced
• 1 kaʻilima'āpana'ōmole pakiaka, minced
• 4 kapu kapu brocooli
• 1 poʻo liʻiliʻi bok choy,'āpī
• ½ teaspoon ka'ōpū pepa maloʻo hou
• 3 punetēpē i hoʻomaʻemaʻeʻia ka sodium kānoa-free tamari
• 1 punetala ka meli
• 1/2 lime,ʻikeʻia

Hoʻomākaukau

1. E hoʻokuʻu i kekahi momona momona mai ka'ōpae a me ka liʻiliʻi loa ma ke kū'ē i ka palaoa.
2. He kohuʻaila i wok a hoʻolei paha i ka skillet.
3. E hoʻopili i ke ālaki a me ka hoʻomoe a me ke kaʻina a hiki i kaʻala, 30 maukona.
4. E hoʻoulu i ka steak. E 'ai no 3 a 5 mau minuke a hoʻomaka ka'ōpopo i ka'ōmole.
5. Hoʻopiʻi i ka broccoli a me ke kapa a me ka manawa me ka pepaʻeleʻele.
6. E hoʻonui i ka moa, ka meli, a me ka wai lime.
7. Hoʻokuʻu aʻae i ka kuke no 5 mau minuke a kukeʻia ke kuʻi a me nā mea kanu.

1. E lawelawe koke.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

ʻO Broccoli a me bok choy nā mea maʻamau no kahi kīʻaha e like me kēia akā hiki iāʻoe ke hoʻokaʻawale i kēlā mau mea no nā mea kanu'ē aʻe. Manaʻoʻia nā kāloti, ka pepa pele, ka peʻa hau, a me ka pīpaka. ʻO nā mea a pau āu e koho ai, e hoʻonuiʻoe i nā moku o ka meaʻai i ke kīʻaha, e like me ka mea kanu anti-inflammatory C, calcium , aʻoi aku.

Nā lawelawe a me lawelawe lawelawe

ʻO ka'ōkoki Flank kahi'āpanaʻono a maikaʻi loa o ka pipi. ʻO kaʻaiʻana i ke kai ma luna o ka pāpālua a "kū'ē i ka palaoa" e hoʻomaopopo ana i ka mālie a me ka maʻalahi o ka meaʻai i ke kuke.

E lawelawe pū me hoʻokahi kīʻaha kīʻaha o kahi laiki laiki iʻole nā'ōpili liʻiliʻi gluten . Inā loaʻa iāʻoe nā meaʻai, e hui pū me ka laiki i kīlaʻia a me kahi hua manu'ōpiopio no kaʻaiʻono i ka laiki.