Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 361
Kaona - 10g
Kāpena - 53g
Paena - 15g
Ka Honua Wā 30 min
Prep 15 min , Cook 15 min
Nā lawelawe 6 (1 1/2 kapu i kēlā me kēia)
Hoʻomaʻaka ka paʻi pītaʻi i ka nui a me ka lako no kaʻaina awakea, lawe i kahi pikiniki, aiʻole e lawe mai i kahi paila. ʻO kāʻoukou hana wale nō, e hoʻolapalapa i ka paku me ka'ānaiʻana i kekahi mau mea kanu ulu. ʻO ka nui o nā kala e hiki iāʻoe ke hoʻohui i ka saladi i ka maikaʻi.
ʻO nā meaʻaiʻeleʻele e like me nā paloleʻulaʻula a me nā tōmato he kōpiko i kapaʻia he lycopene , hiki ke loaʻa ka pāʻani āpau i nā pūnaewele e pili ana i ka naʻau a me nā kīʻaha koko, a hoʻemi i ka pilikia o ka uluʻana i ka maʻi prostate i nā maʻi'ē aʻe e like me ka umauma, ka mea maʻamau, holoholona wahine, a me ke koleka.
Hāʻawiʻia ka basil kapala i kaʻaila a pau, no laila,ʻo kaʻailaʻaila wale nō a me ka wīneke waina e pono ai e hōʻuluʻulu i nā mea a pau. No ka hāʻawiʻana i kēia huameli ka mea e hoʻomau mau ai i ka mana, e hoʻokomo i nā pīni no ka paʻakai protein a me ka paʻakai no ka momona a me ka meaʻono.
Nā meaʻai
- 8 ounces cavatappi a iʻole nā mea maeʻa'ē aʻe e like me ka fusilli a me ke kuʻi
- 1 pākani pepaʻulaʻula,'āpana'āpala
- 1 'āpana kōleʻele ai' ole kaʻalani'oniwi, ka meaʻono loa
- 1/2 kīʻaha kīmakai cherry, halved
- 1 ka zucchini liʻiliʻi, ka meaʻono loa
- 1ʻalaniʻulaʻula liʻiliʻi,ʻo kahi meaʻono loa
- 1 pākē i nā lau basil hou,ʻokiʻia i loko o nā pēpē
- 4ʻehiku o nā'aene, ke okiʻia i loko o nā'āpana liʻiliʻi
- 1, 15-'anea hiki ke hoʻomaʻemaʻe i nā pī piʻi, holoiʻia a holoiʻia
- 2 hui pūʻailaʻaila
- 1 tablespoon ka waina waina maʻemaʻe
- ka paʻakai a me ka pepa, eʻono
Hoʻomākaukau
- Eʻai i ka pāʻina e like me keʻano o ka pōʻai. E puhi a holoi i lalo o ka wai anuanu.
- I loko o kahi pola nui, e hoʻokuʻi i nā meaʻai a pau me ka pasta kahu a me ka momona. E hoʻokuʻi i ka paʻakai a me ka pepa eʻono.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Cavatappi he paʻi helix-like ia iʻoi nui no ka uku pātaʻi e like me ka hiki iā ia ke hopu i nā mea kanu, nā mea kanu, a me nā kāʻei me konaʻano. ʻO nāʻano pālahalaha likeʻole'ē aʻe,ʻo ia hoʻi nā fusilli a me ka pīpī pua.
Hiki iāʻoe ke hoʻohana i ka paʻi palaoa hōʻailona no ka mea hou, aiʻole he hui pūpū o ka palaoa a me ka paina keʻokeʻo no ka la, kaʻono, a me keʻano o keʻano. No ka gluten-free, ke kiʻekiʻe o ka protein a me keʻano o ka fiber, e ho'āʻo i quinoa ma kahi o ka paku.
Hana maikaʻi kēia hana i ka moa ma kahi o nā pīni keʻokeʻo. E pāʻani a puni me nā huaʻona-hiki iāʻoe ke hoʻohana i ka peʻa hou a iʻole ka hau pa'ū, ka kānana hou, ka'ōpala'āpala, aiʻole ka'āpana broccoli maikaʻi. No ka hīnaʻi, hiki iāʻoe ke hoʻohana i kahi'āpana ricotta i pihaʻia, kahi mozzarella hou, aiʻole ka hulu kao, aiʻole e ho'āʻo i kahi Parmesan i kuhūʻia ma kahi o ka pā.
ʻO ka manaʻo nuiʻaʻole e pau, akā,ʻo ka manaʻo nui,ʻo ka hoʻopiha i kāu salamati pasta me nā kaumaha o nā mea kanu a me nā mea kanu hou, kahi kīmuku i kanuʻia me ka lāʻau, a me kekahi momona maikaʻi.
Nā lawelawe a me lawelawe lawelawe
No ka waihoʻana i kahi puʻupuʻu o kahi basil hou, e kau i loko o ke kīʻaha kīʻaha paha ma ke kīʻaha a hoʻopiha i ka wai e like me ka pua pua nani. E kau i kahiʻeleʻele lahilahi a me ka pale ziʻa ma luna o nā kumu basil.
Hoʻomaopopo kēia i ka mālamaʻana i nā kumu basil no ka meaʻaʻole lākou e'ōʻele koke. Hāʻawiʻia ka basilʻaiʻole e hana pesto aiʻole pale salakeke, a hāʻawi nā lau i ka zing maikaʻi i ka wā i hoʻouluʻia aku i nā kāpuni.
No kaʻokiʻana i ke basil i loko o nā pēpē, kahi hana iʻikeʻia heʻoki, hoʻopaʻa i nā papa basil iʻekolu ma luna o kekahi me ka'ōwili mau.
E noʻonoʻo i ka haʻalele e pili pono i ka'ōwili.