Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kaloka - 309
Kaona - 11g
Kahula - 34g
Paena - 19g
Ka Honua Wā 15 min
Prep 5 min , Cook 10 min
Nā lawelawe 1
ʻO Oatmeal kekahi o nā meaʻai o ka pōʻai kakahiaka maikaʻi i ka meaʻaiʻAmelika. Hiki ke kōkua ka fiber hiki ke kōkua i ka hoʻomaikaʻiʻana i ka digestion, e hoʻoholo i ke kahe o ke koko, a me ka cholesterol haʻahaʻa e mālama iāʻoe i ke kakahiaka. Hiki iā ia ke kōkua iāʻoe e mālama i kou kaumaha. ʻO Oatmeal kekahi mea nui no ka olakino maikaʻi a me ka maikaʻi i kaʻono like me ka hua, nā nati, a me nā meaʻala; akā naʻe,ʻaʻole i maʻa pinepineʻia me nā meaʻala maikaʻi.
ʻO ka oatmeal maikaʻi he ala e lawe ai i ka protein a me nā puaʻa i kāu'ōhi kakahiaka e mālama ana i ka wai. ʻO kēia'ōkoʻa a me ka'ohemeal he 19 gram o ka'enela kiʻekiʻe , 5 grams o ke fiber, a he huaʻai hua piha. ʻO ia kahi ala e hoʻomaka ai i kāu kakahiaka ināʻaʻoleʻoe he meaʻono o ka momona.
No ka mea he maʻamau ka paʻakai i ka sodium , e mālama pono i ka mahele hoʻokahi ma ka punetune a me ke kūʻaiʻana i ka paila sodium no ka mālamaʻana i kēia kīʻaha o ke koko.
Nā meaʻai
- 1/2 kapu i'ōwiliʻia
- 1 ka ipu mīmaila sodona aiʻole ka'ōpū puna
- ailaʻaila
- 2 cloves kele, minced
- 1 ka'ōniwi pēpē
- 1 nui nui
- 1 ka paku hoʻokahi i ka palaoa crumbles
- he pepaʻeleʻele hou, eʻono
Hoʻomākaukau
- I kahi mea liʻiliʻi liʻiliʻi, e lawe mai i kahi waiwai aiʻole wai i kahiʻeha. Hoʻopomo i ka'oats a hoʻololi i ka wela i lalo. ʻO Cook, e hoʻonāukiuki ana i kekahi manawa, a hiki i kaʻaeʻana o ka wai i nā wai a pau, e pili ana i 5 mau minuke.
- I kēia manawa, i loko o kahi'ōkiki liʻiliʻi liʻiliʻi,ʻo ia ke kalo a me ka'ōnihi. Wehe i ka pan a hoʻokaʻawale.
- E pīpī skillet me kaʻailaʻaila ka paila a me ka hua manu e like me ka makemake nui.
- Hune ka oatmeal i loko o ke pola. E hoʻolālā i ka'ōnihi a me ka cheese. I luna me nā hua'ōniʻi a me ka'āpana'ākau o ka pepaʻeleʻele. E hauʻoli!
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hiki iāʻoe ke hoʻololi i nā oats o nā'āpana a me nāʻohe wikiwiki e pili ana i ka nui o kou manawa. E hoʻolālā i ka nui o ka paila e pili ana i nā kuhikuhi kaulike. Mai hoʻohana wale i nā oats o ka manawa, e like me ka nui o ka sodium.
E hoʻohana i nā huaʻai i loaʻa iāʻoe ma ka lima, e like me nā pele, nā haloo, aiʻole nā'aliki.
Nā lawelawe a me lawelawe lawelawe
E pāʻani i kēiaʻai me ka lawelaweʻana i ka hua aʻoliʻoli paha ma kahi o ka meaʻonaʻole, e like me ke kī keʻo.