Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 165
Kaona - 9g
Kāpena - 22g
Paena - 4g
Ka Honua Wā 55 min
Prep 35 min , Cook 20 min
Nā lawelawe 4 (1 pepeiao a kēlā me kēia)
ʻO ka hou,ʻo ka palaoa maikaʻi i ka paila e hāʻawi ana i nā pono he nui: he meaʻai maʻalahi a loaʻa i ka meaʻai maʻalahi eʻai i ke kīlaʻi aiʻole i kukeʻia, ma kona iho pono'ī aiʻole i ka palaoa a me ka salsas. ʻO ia kekahi mea koho aku i nā mea kūʻai aku -ʻoiai ka nui o ke kauwela, hiki iāʻoe ke kūʻai pinepine i nā pepeiao he hoʻokahi aʻelua paha.
ʻOiaiʻaʻole i manaʻo pinepineʻia ka huapalaoa e like me keʻano o kaʻohi holoʻokoʻa, aia nō i loko o kona mau'ōpū nā papaʻano pāʻaniʻekolu : ka pua, germ, a me endosperm. Mai iā lākou loaʻa iāʻoe kaʻiʻo, nā antioxidants, nā momona maikaʻi, nā'aleʻaleʻa māliki, a me nā mea'ē aʻe, nā mea nui i kaʻai cholesterol-friendly.
Eʻoliʻoli i kēia mau meaʻai i hoʻomoʻaʻia i loko o kēia'ākena'ākenaʻo Mexico. Hāʻawiʻo ia i nā mea maʻamau e like me ka lime, ka pepa chili, a me ka cilantro, a hele iki iho i ka lāhi e mālama i nā calories a me ka momona i loko o ka pahu.
Nā meaʻai
- 4 mau pepeiao pepeiao
- 2 punetēpē ka'ahuhu
- 1/2 teaspoon chili lūlū
- 1/2 teaspoon paprika
- 1 teaspoon mīmū maloʻo cilantro
- 1/2 teaspoon kosher paʻakai
- 1 punetēpō cededan grated
- 1/2 lime,ʻokiʻia i loko o ka pahu
Hoʻomākaukau
- E ho omumu i ka grill i ka mean.
- Hoʻoulu i nā pepeiao i loko o kahi pola nui o ka wai anuanu a hiki i 30 mau minuke.
- I mua o ka pauʻana o kā lākou niniʻana, e hoʻomākaukau i ka'ōpala i loko o kahi kīʻaha. Hoʻohuiʻia kaʻaila avocado, kaʻaila chili, paprika, nā paʻi paʻi paʻi paʻakai, ka paʻakai, a me ka cheese parmesan. E hoʻolālā maikaʻi.
- E hoʻomākaukau i nā pepeiao o ka palaoa. Lawe iā lākou mai ka wai, haʻalulu i ke kaʻina. E wehe i kahi aʻelua paha mau māka o nāʻeke i waho ma luna o ka paʻakikī, inā he mea, waiho iʻekolu kaulike ma luna. Peel e hoʻi i nā papa i koe e lawa ai ke hōʻike i ka siliki ma loko. E wehe i ka silikino me ka hoʻohanaʻana i kou lima a i ka pepa pepa. I ka hoʻohanaʻana i ka palahū, e hoʻopili i ka lapalapa ulu ma nāʻaoʻao a pau. Hoʻopili i nā pahu.
- E kau i ka palaoa ma ke kaha. Grill no 20 mau minuke, e hāliu i nā pepeiao i kēlā me kēia mau minuke he 5, a hiki i ka maʻaʻana o nā aʻa i ka māke a me ka pahi.
- Wehe i ka pahu, e hoʻomaha no nā minuke hebedoma, ae lawelawe me nā mīkī lime a me nā mea kanu'ē aʻe a me nā meaʻala e hiki ai no ke kāpiliʻana, e like me ka makemake.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Mai kou hauʻoliʻana, eʻimi i kahiʻaila me kahi kiʻekiʻe wela nui, kahi e maikaʻi ai ka wela. ʻO kaʻaila kalono ka mea kiʻekiʻe ma 520F a hoʻopuka mai i ka momona momona momona ka hua pono'ī . Ināʻaʻoleʻoe i ka waihona lima, hiki i ka'ilihu aiʻole kaʻaila kaomiʻia he mau koho maikaʻi a hiki paha ke kūʻai. ʻO kaʻailaʻoliva maikaʻi maikaʻi loa ka hanaʻana.
E hoʻopili i kāu pepeiao pepeiao i kouʻano a me kou makemake. E hoʻohana i ka huiʻana o nā mea kanu a me nā meaʻala maikaʻi āu e makemake ai. E hoʻopili i ka wela me kahi lāʻau cayenne, a iʻole e hoʻokomo i nā basil a me nā flaga oregano no kahi hui hou Italia. Hiki i kahi'āpana curry a iʻole i ka masala ke hoʻonui i ke kukui India.
Nā lawelawe a me lawelawe lawelawe
Mai lele i luna ma ka kānanaʻana i ka kānana,ʻoiai inā pōkoleʻoe i ka manawa. ʻO kaʻoihana hou e kōkua i ka hoʻomahaʻana i nāʻeke a me nā kernels a hoʻomāmā nā pepeiao i ka hana. Inā hikiʻole iāʻoe ke hoʻolimalima i ka hapalua hola, e hoʻomaha no ka liʻiliʻi he 10 mau minuke.
E hoʻomau i ka wela o ke ala kekumu i ka kiʻekiʻe kiʻekiʻe, no ka mea e hoʻohana anaʻoe i ke kino a me ka pehu.
Eʻae i ka hoʻokomoʻana i nā pepeiao ma luna o ka lapalapa ahi, e like me ke ahi. Hiki i nā minuke he 20 mau no ka pepeiao ponoʻole, akā, hiki iāʻoe ke hoʻomau no ka 30 mau minuke inā hoʻolohe kou pepeiao i ke kohu hoʻomehana.
Hiki iāʻoe ke hana i kēia meaʻai i ka umu. E'ōwili i nā huapalapala o ka palaoa ma loko o ka pahu alumini ma hope o ka puhiʻana iā lākou me kaʻaila a me ka mea ulu. E kupa ma 350F no 30 a 40 mau minuke.