ʻO ka meaʻoi aku ka maikaʻi ma mua o ka laweʻana

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 400

Kaona - 8g

Kahulu - 47g

Paena - 34g

Ka Honua Wā 25 min
Prep 10 min , Cook 15 min
Ka lawelawe 2

He kūkala ka pī'āpā Chinese no ka pihaʻana i ka sodium . Ma waena o nā kōpaʻa a me ka sodona, nā meaʻai, nā hua manu, a me ka laiki, hiki ke hoʻopuka koke i ka meaʻai i ka momona a me ka paʻakai. ʻO kahi kohoʻoi aku ka maikaʻi no ka hanaʻana iāʻoe iho i ka home. He mea weliweli paha i ka wā mua, akā he mea maʻalahi aʻaʻole e koi aku i nā meaʻai he nui.

ʻO kēia mea ho'āla no ka moaʻalaniʻalani e hoʻohana ana i ka waiʻalani hou, ke kālaka, ka'ōniʻi, a me nā meaʻulaʻula ulaʻula no nā'ōniʻona o ka'ōhū me ke kōʻole o ka paʻakai a me ka paʻakai. ʻO ka sodium wale nō ke hele mai mai kahi mea liʻiliʻi o ka mīmiko soy sauce, hiki i nā hōʻikeʻike noiʻi ke emi i ka nui o ka sodium i loko o nā pāʻani me kaʻole o kaʻaʻa. Keʻikeʻana i ka moa ma kahi o kaʻaiʻana a me ka uhūʻana a me ka hoʻonuiʻana i nā kāloka e hana i kēia pāʻani aʻoi aku ka maikaʻi.

E lawelawe i kēia kīʻaha me kaʻaoʻao o ka laiki laiki iʻole ka quinoa a me ka luna me nāʻeka'omaʻomaʻomaʻomaʻomaʻi a me nā meaʻulaʻulaʻulaʻula no ka hōʻailona maʻalahi aʻoi aku o ka maikaʻi. Hōʻuluʻuluʻia ia i loko o 30 mau minuke-kūpono no kaʻahaʻaina pō pule mua!

Nā meaʻai

• 3/4 kapu waiʻalani, houʻia (mai 2 mau ala ala)
• mai ka 1/2ʻalani
• 1 kaha kinetona me kaʻaila sodium soy
• 2 cloves kele
• 2 teaspoons i hōʻoluʻoluʻia
• 2 teaspoons nā pepaʻulaʻula
• 2 teaspoons cornstarch
• 1 teaspoon leamele sesame
• 1 ka umauma mīkini limaʻole (8 auneke), iʻokiʻia i loko o 1 cubic cubes
• 2 kāloti koko, hoʻopiliʻia
• 1 kīʻaha i ka laiki a me ka quinoa
• 2 i pālaniʻia ka'aliki maka
• nā'ōpala pepaʻulaʻula, eʻono

Hoʻomākaukau

1. I loko o ke kīla hanana, e pākīkī i nā mea meaʻai. E hoʻokaʻawale.
2. ʻO kaʻaila heatū i kahi skillet nonstick ma luna o ka mahana wela. E hoʻoulu i ka moa, e hoʻoikaika i kekahi manawa i mea e pale ai nāʻaoʻao a pau. I ka manawa o ka moa eʻulaʻula ai, e hoʻokomo i nā kāloti a me ka kuke, me ka hoʻouluʻana, a hiki i ka wā e hoʻaluluʻia nā kāloka, e pili ana i 5 mau minuke
3. E ninini i ka mihī a me ka kuke a paʻi ke kuʻi, 3 a 5 mau minuke.
4. Ka popo i loko o nā kīʻaha me ka laiki aiʻole ka quinoa a kāpīpī i ka'opena'ōmaʻomaʻo a me ka ula.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

No ka hoʻonuiʻana i kēia pālahalaha nui, e hoʻonui i kekahi mau mea like me ka broccoli , ka hau hau, a iʻole ka kāpena.

No ka hua'ōlelo gluten-free, hoʻohana i ka sodium tamari ma kahi o ka soy sauce, aiʻole e nānā i ka meaʻalani soy maloʻoʻole.

No ka huaʻano huaʻole, e hoʻohana i ka sodium tamari ma kahi o ka mea 'ai a me ka pua arrowroot (aiʻole ka tapioca) ma kahi o ka kānana a lawelawe me ka puaʻalaʻala "raiki."

Nā lawelawe a me lawelawe lawelawe

Hoʻopili kokeʻia kēia pāʻina, no laila e hoʻomaopopo i kaʻokiʻokiʻana o kāu meaʻai a me ka hoʻomoeʻana ma mua o ka manawa e hoʻonui i ke kuke i ka kuke.

ʻO kēlā me kēia lawelawe e pili ana i 1 1/2 mau kapu i ka 1/2 kapu quinoa.