Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kāleka - 262
Kaona - 8g
Kaomi - 41g
Paena - 9g
Ka lōʻihi o ka manawa 60 min
Prep 30 min , Cook 30 min
Nā lawelawe 6 (2 tacos i kēlā me kēia)
Hāʻawiʻia kēia mau kinakia e ke anuenue o ka'ōmaʻomaʻo (tōmato), kaʻalani ( kaʻuala ), ka'ōmaʻomaʻu (ka'ōmaʻomaʻu), ka'ōmaʻomaʻo (zucchini, nāʻoliva maka), a me kaʻulaʻula (pineto beans, riki lūlū) - mai nā mea kanu. , e hana ana i kaʻaiʻai Mediterranean-style rich antioxidant .
Hoʻopiliʻia nā meaʻai a pau i ka umu, eʻoki ana i kaʻaila. ʻO nā meaʻalani'ōmaʻomaʻo'ōmaʻomaʻo maikaʻi e hoʻoulu i ka umami, kahi meaʻono like me ka meaʻai. Hoʻohana i nā meaʻai hoʻonāhui e like me nā haroha, soy sauce, miso, ka'ailapati a me nāʻoliva e hōʻemi i ka meaʻono o nā meaʻai meaʻai.
Hoʻokumuʻia nā pīni i nā kumu nui o ka protein i loko o kēia mau tacos. E hana i kēia kīʻaha ma ka Lā Meatless, aiʻole kekahi lā o ka hebedoma, no kahi mea punaheleʻohana i kanuʻia.
Nā meaʻai
- 1 mean zucchini, cubed
- 1'ōpana'ōmaʻomaʻo maʻamau, cubed
- 1 kaʻualaʻuala liʻiliʻi, keʻokeʻo a me ka hapalua
- 1 pāpaʻi kūmole, nā mea kanu a me ka'āpala
- 1/2 kaona ka'ulaniʻula, ka meaʻoki
- 2 hui pūʻailaʻaila
- 1 punetēpuni kaʻaila chili, māheleʻia
- 1/2 kapuʻaʻalaʻoliva, holoiʻia a me kahi'āpala
- 1, 14.5 hiki i ka'anea ke hoʻopuka i nā kōmato
- 1, 15-'anea ke kau i nā pīni, holoiʻia a holoiʻia
- 1/4 ka ipuʻaila cilantro
- ka paʻakai a me ka pepa eʻono
- 12 6 mau 'aila palaoa kaʻi
- 6 punetēpōʻeleʻele Kelepona kūmoleʻole iʻole kaʻaila kawa (1/2 punetuni ma ke kaco)
Hoʻomākaukau
1.ʻO ka umu heʻena a 400 F.
2. E hui pū me ka zucchini, ka'āpala, kaʻuala, ka jalapeno, a me kaʻalaniʻulaʻula me kaʻailaʻaila a me ka hapalua o ka paukulu chili a kau ma kahi pepa bakena. E kīʻaha no 15 mau minuke, a laila e hoʻoulu me kahi kiko.
3. E hoʻoulu i nāʻoliva'ōmaʻomaʻo, nā mīmaki paʻi, a me nā piʻuki i ka hui pūpū me ke kalo o ke chili i koe a me ka baʻa no kekahi mau 10 a 15 mau minuke, a hiki i ka wā e wela ai nā mea a pau a me nā huaʻona palupalu.
4. E hoʻolālā i ka cilantro. E hoʻokuʻi i ka paʻakai a me ka pepa eʻono.
5. E hoʻoulu i nā tortillas ma ke kāpiliʻana i loko o ka lole maʻemaʻe a me ka microwave no 15 i 30 kekona, aiʻole e wela ke kanaka ma luna o kahi lapalapa ma luna o ka pahu.
6. Pipi i ka hoʻomoʻiʻana i ka meaʻai i loko o nā tortillas a lawelawe me ka huaʻala'ē aʻe a me kahi momona o kaʻailaʻona a iʻole ka Greek yogurt.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Ināʻaʻole kekahi o nā mea kanu a me nā pī ma kēia meaʻai,ʻaʻoleʻoe i ke kīʻaha tii (aiʻole chili), hiki iāʻoe ke pani i kahi meaʻai āu i makemake ai. Malia paha e makemakeʻoe eʻoki i nā kī kuhi no ka moa. Ua like ka likeʻole o nā'ōpena i ka piʻi beans, koe naʻe kaʻoi aʻe o ka meaʻai i loko o ka huaʻaila A , calories a me Omega-6'ekene momona, a emi iho i loko o ka omega-3 mau momona.
E ho'āʻo e hoʻohana i ka yogurt Greek maʻalahi i mea pani no ka kirīmiʻona; ua like ka like a me keʻano o ka'ōlaha akā ua loaʻa nā kinona iʻoi aʻe.
Nā lawelawe a me lawelawe lawelawe
E hoʻomāʻona i kēia meaʻai a lawelawe i ka meaʻokoʻa no 5 mau meaʻai maikaʻi!
E ho'āʻo i ka tacos i kekahi pō, kahi ipu hoʻomaha o ka pali hou, a me nā moa Tex Mex hoʻi no kaʻaina kakahiaka maikaʻi a me ka leʻaleʻa. I ka hopena pule, eʻoliʻoli i nā mea i hoʻouluʻia i ka'ōwili'ōwili (e like me ka leʻaleʻa liʻiliʻi) aiʻole i lawelaweʻia i ke anu anuanu ma luna o nā'ōmole no ka pāpale salsa i kāu salala punahele.
Hiki ke mālamaʻiaʻo chili i loko o ka pahu paʻuki no 4 a 6 mau mahina.
E hoʻokuʻu i kāu pīpī liʻiliʻi i loko o ka pahu hau, e kākau i nā lāpili a hoʻohanaʻia e nā lā ma luna, a mālama. ʻAʻole waleʻoe e wikiwiki i ka hōʻinoʻana a me ka wela i ka wā e hiki mai ana, akā, hiki iāʻoe ke nānā hou i kāu mau mea kanu hoʻolālā kūʻai maikaʻi i ka hoʻoilo a me ke kauwela.
Hoʻopili kēia meaʻai i nā alanaʻai a me nā'ōlelo hōʻaiu kanesa e hōʻikeʻia e ka American Institute of Cancer Research.