Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 319
Kaha - 15g
Kaomi - 31g
Paena - 18g
Ka Lālā Loa 10 min
Prep 5 min , Cook 5 min
Nā lawelawe 1
Inā loaʻa ke kāpena'ūmoku momona i kēlā me kēia manawa i ka papa kakahiaka kakahiaka,ʻaʻole mākou e'āhewa iāʻoe - wikiwiki, maʻalahi aʻai, aʻoluʻolu. E hoʻonui i kekahiʻano kūʻona-ke hanaʻoe i kāu iho. E lilo ana i mea maʻalahi.
Hōʻaloʻia kēiaʻano me nāʻano anti-inflammatory kūikawā-ua kāpiliʻia nā hua me ka mūkini , kahi mea i hōʻikeʻia e pale i ka mumū i ke kino. Hāʻawi pū nā hua i kahi kōkua kōkua o ka protein: 12 grams! Hoʻopiʻiʻia, hoʻokomoʻia ka basil hou i loko o ka huapalapala iʻa no kahi ho'āla a hoʻoulu waiwai.
No ka hoʻouluʻana i ka momona, pākiʻi ka momona maikaʻi me ka nui o ka pāhare pākia, ua hoʻopaʻaʻia nā'āpana pākoki i waena o nā nooks a me nāʻala o kahi pahu muhikoa. ʻO kēia māmā māmā e hoʻopiha iāʻoe a hoʻolāʻau i kou kino i kekahi manawa o ka lā.
Nā meaʻai
- 1 ka palaoa a pau i ka palaoa Beretania muhumu
- ka mea kuke
- 2 hua nui, weluwelu
- 1 teaspoon ka lepo turmeric
- 1 teaspoon kalo ma kaʻaila
- 2 pākī Basil hou, i hoʻopiliʻia
- 1/8 teaspoon ka papa paʻakai
- 1/4 o kahi liʻiliʻi piha ka pākoa
- 1 ka 'ōpū lahilahi o ka'ōpato beefsteak
Hoʻomākaukau
- E kau i kēlā me kēia hapalua o ka mīkini Beretania i ka mea'inena. Eʻae i ka hoʻonaniʻana a hiki i ka liʻiliʻi o nāʻaoʻao a'ākau iki.
- Ma kahi'ōkiki liʻiliʻi ma luna o ka stovetop ma luna o ka meahana-wela wela, e hoʻopili i kahi spritz o ka'ōlaʻi kuke. I loko o kahi kīʻaha, nā hua i hōʻiliʻiliʻia me ka turmeric, ke kālaka kala, ka basil, a me ka paʻakai. E nininiʻia i loko o ka pāpale hamo. Me kahi spatula, kahi i hōʻiliʻili i nā hua a hiki i ka mālamalama a me ka momona. Wehe i ka wela.
- E kau i ka scramble i ka hapalua o nā mīkini paʻakī. Piʻi me ka'ahukeka a me nā'ōmato.
- ʻO luna me ka hapalua o ka mūmū. E lawelawe me ka mahana.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
He lawaiʻa kēia lawaiʻa, no ka mea, hiki iāʻoe ke hoʻonui i nā huaʻai i ka huapalapala manu. E ho'āʻo i ka hoʻokomoʻana i nā palepē paʻani, nā'ālika, a me nā haloo aiʻole ka'ōnihi pua a kale.
ʻO Jack i ka wela me kahi hint o ka pepa jalapeno a me ka Giardiniera wela. E hoʻomoʻi i ka dollop o ka pua nani Dijon ma mua ma mua o ka paniʻana i ka sanwini no kahi kūlana kū hoʻokahi a paʻakikī.
No nā meaʻai'ē aʻe, e hoʻohana i nā kuffins'āhiʻona i ka palaoa. ʻO ka'ōpala o nā huapalapa heʻano haʻahaʻa i ka gluten a kiʻekiʻe loa i loko o ka protein,ʻo ia hoʻi ka linoine amino acid.
Nā lawelawe a me lawelawe lawelawe
He mea maikaʻi loa kēia lawaiʻa i ka lawelaweʻana i ka manawa koke. ʻO ka huelo o ka pūmāmā a me ka momona o nā hua momona a me ka hui pākōpika aia ma ko lākou kiʻekiʻe ma hope pono o ka hoʻomākaukauʻana. He mea maikaʻi ia, no ka mea, hiki iāʻoe ke hana i kēia mau minuke 5 ma mua o ka hikiʻana mai o nā hōʻai'ē a iʻole e kū pono ana i mua o kou pukaʻana i ka puka e hoʻomaha iāʻoe no ka holomua.