Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 383
Kaona - 23g
Kahulu - 32g
Paena - 14g
Ka Honua Wā 20 min
Prep 20 min , Cook 0 min
Nā lawelawe 4 (2 mau kapu i kēlā me kēia)
ʻO kēia pākeke salamina'āina Mediterranean kahi mea maikaʻi loa e hoʻopau ai i kaʻaina awakea a me kaʻaina awakea. E koho i nā meaʻono, nā'ōmaʻomaʻo maikaʻi a me nā mele bele, me kahiʻano nui o nā kānga hou e kālai ai i kahi meaʻaʻai.
ʻO kahi meaʻaiʻuʻuku FYI:ʻO kahi pīpī kāpena he alaʻoluʻolu e hoʻomāhuahua i ka pilina i ke kumuhana i kāuʻai, a loaʻaʻoe i nā pono i loaʻa i ka fiber no kahi microbiomic gut health. ʻO ka Oregano, e like me nā lāʻau nui, he waiwai nui ia i nā antioxidants a he mau'ā'ī kinoʻole kekahi. E hauʻoli!
Nā meaʻai
- 3 punetēpulu kaʻailaʻoliva wahine hou
- 2 punetēpō wai wai lemon
- 2 punetēpuni ka'oina hou, nā meaʻoki, a me nā mea hou no ka hoʻolālāʻana
- ⅛ ⅛ teas poonpakai ka paʻakai, aiʻole eʻono
- Paʻaʻeleʻele, eʻono
- 1 15-'anea hiki ke hana i nā beans, holoiʻia a holoiʻia
- 1 kūkono nui,'ōpala aʻokiʻoki
- 2 mau kīʻaha liʻiliʻi a me nā māla waina, iʻokiʻia i ka hapalua
- 1 ka pepaʻulaʻula, melemele, aiʻole kaʻalani
- 1/2 kīʻaha Kalamata olives, kuʻi a me kaʻokiʻoki
- 6 ounce (e pili ana i 1 cup) i ka palaoa pīpī
- Kō koho: ½ kahi'ilianiʻula
Hoʻomākaukau
E hana i ka waina: E hui pū i kaʻailaʻaila, ka wai lemon, oregano, ka paʻakai, a me ka pepa i loko o kahi'ōmole liʻiliʻi. ʻO ka wili maikaʻi me ka poʻi e hoʻohui i nā meaʻai.
Hana i ka hua salala: E ninini i nā pītini piʻanzo i loko o kahi salakeke nui a me ke kīʻaha huila. E kanu i ka kūkamo, nā'ōmato, nā lelole, nāʻoliva, a me nā'āpanaʻulaʻula i kohoʻia. E hoʻomohui i nā mea kanu a pau i ka pola me nā pā pibanzo.
E hoʻopau i ka paʻakai tip i nā pīni a me nā huaʻai a ninini i ka pāpale saladi ma luna. E hoʻopili maikaʻi i ka hui pūʻana. I luna me nāʻano oregano, inā makemakeʻia, ma mua o ka lawelaweʻana.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Inā makemakeʻoe, hiki iāʻoe ke hoʻokaʻawale i nā pi a me ke kībanzo no kahi'ē. Hāʻawi nā mea a pau i ka hoʻopiha i ka fiber, ka hao, ka protein, a me nā mea hou aʻe.
No ka mea ua hōʻoia hou aku i ka pilikua, e noʻonoʻo e hoʻonui i ka umauma moa'āhiʻi. Inā ua haʻaleleʻoe i ka moa he mea nui kēia no ia!
Nā lawelawe a me lawelawe lawelawe
Paʻa kēia huamona no kaʻaiʻana i mua a hiki ke mālamaʻia i loko o ka pahu i hoʻopaʻaʻia i loko o ka pahu frihana a hiki i nā lā 3. No ka hoʻopiliʻana i kāu meaʻai, e lawelawe me nā hua hou a me ka palaoa glitaʻole free pita.
No kaʻaina awakea maikaʻi, e mālama i kēlā me kēia mea i loko o nā pahu makona.