Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kāleka - 353
Kaona - 13g
Nā kopa - 37g
Paena - 25g
Ka Honua Wā 15 min
Prep 15 min , Cook 0 min
Ka lawelawe 2
ʻO kahi kumu maikaʻi o ka protein i ke kakahiaka e kōkua iāʻoe eʻai ma ke ala no ka lā. Maʻaneʻi, loaʻa iāʻoe nā pālua o ka waiwai mai ka Greek yogurt a me ka hua manu i hoʻolapalapaʻia, a me nā hua hou e hoʻonui i ka crunch a me ka lightness.
ʻO ka meaʻaʻai ka meaʻai e like me ka maʻi o ka umauma. ʻO ka mea maʻamau ke huiʻia me kaʻaila a me nā meaʻala. E koho i nā mele'enera e hoʻopiha "he mau ola ola a me nā hanaʻoihana" ma luna o ka pakuhi e kōkua ai i ka hoʻokumuʻana i ka pūnaewele immune a mālama i kāu kamepiula maʻamau.
Ma kēiaʻano meaʻai, hoʻohana pū mākou i ka meaʻala o ka Middle Eastern i kapaʻiaʻo Zaʻatar, kahi pūnaewele o koume, sumac a me nā kumulāʻau sesame, e hoʻoulu i ka meaʻala i ka yogurt a me nā huaʻai.
Nā meaʻai
- ½ kapuʻaʻohe momona iʻole ka momona a iʻole ka momona
- 1 teaspoonʻailaʻaila
- 1/16 teaspoon ka paʻakai
- ¼ teaspoon zaʻatar
- 1 hua nui i hoʻomoʻaʻia
- ¼ kaomi kēmakai cherry, halved
- ½ medium bell pepa, paʻipaʻi
- 6ʻehiku kalamata olives
- 1 pāʻani i ka palaoa pita
Hoʻomākaukau
1. E hoʻohui i ka yogurt ma kahi pālahalaha paha, e hana i kahi'āpana puʻupuʻu me kahi spoon a hoʻonoeʻia me kaʻailaʻaila. E kāpīpī i ka paʻakai a kāheaʻia ma luna o ka yogurt.
2. E lawelawe me ka hua manu i hoʻolapalapaʻia, nā mīmaki paʻi, nā bell, nāʻoliva a me ka pita.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
ʻAʻole nui nā kānaka iʻai i ka nui o nā hua a me nā huaʻai i kēlā me kēia lā,ʻo ia hoʻi nā huaʻai. No ke aha e hoʻomakaʻole ai ka lā mai ka'āpono aeʻoliʻoli i kāu mau lā i ka manawa kakahiaka?
E ho'āʻo e hana i ka kukama ma mua o ka pepaʻalani no ka meaʻoi aku kahiʻoi aku. E hoʻohana i kaʻaiʻai a Turkish turite kūikawā (kahi maʻalahi a me ka palaoa e like me ka hoʻopiʻiʻiaʻana me nā huaʻano sesame) ma kahi o ka pita. ʻAʻole i hana pinepineʻia ka palaoa a me ka Turkish ma nā'ōpū piha, no laila, inā kohoʻoe i kēia mau berena, e ho'āʻo i nā koena i koe eʻai ai i ka lā mai nā punaʻai piha.
A inā eʻimi anaʻoe e hoʻohui i ka meaʻono i kāu pāpale, e komo i nā lā waiwai waiwai nui a me nā'alemona.
Nā lawelawe a me lawelawe lawelawe
No ka hanaʻana i nā hua'ūpīʻia: waiho i nā hua i loko o kahi ipu iʻa a piha i ka wai anuanu e uhi i nā hua. Kūleʻaʻo ia ma luna o ka mea kanu a hiki i ka wā e hoʻomaka ai ka paila. I ka manawa e hoʻolapalapa ai, e pani i ka wai, e uhi i ka ipuhao a noho i lalo, uhiʻia no 10 mau minuke. E kuhi i nā hua a waiho i loko o kahi waiʻauʻau wai e hoʻomaʻalili. Peel aʻai!