Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 85
ʻAha - 3g
Kāpena - 1g
Paena - 13g
Ka Honua Wā 25 min
Prep 15 min , Kuki 10 min
Nā lawelawe 6
Hiki iāʻoe ke loaʻa i kahi'akila meaʻai maʻalahi aʻoi aku i lalo i ka momona aʻaʻole e hoʻouka i ka heartburn. ʻO ke kīʻo ia e hoʻohana i kahiʻiʻo lean-i loko o kēia hihia, turkey-a me nā pālua me kahi mea momona liʻiliʻi-i loko o kēia pahu, nā pūpū balapili baby bella momona, nā mea e hāʻawi mai i kahi meaʻai me ka loaʻaʻole o nā momona o kā lākou pono'ī.
Hoʻohana pū mākou i kahi māmā o Worcestershire no kaʻono a me ka momona. ʻOiai he pH haʻahaʻa loa kona,ʻo ia hoʻi heʻakika ka nui,ʻo ka mea liʻiliʻi i kaupalenaʻia me nā mea'ē aʻe,ʻaʻole paha e hoʻoulu i ka reflux. ʻO kaʻoiaʻiʻo,ʻo ka paleʻana i nā mea'aʻaloka me nā kohoʻole kīʻaha heʻano ia e pale ai i ka umauma.
Nā meaʻai
- 3/4 pāmu ka umauma turuki, honua
- 1/2 ago i nā'ōpū puʻupuʻu bella, kahi'āpala
- 1 kaʻailaʻailaʻaila
- 1 punetune Ka 'ai no Worcestershire
Hoʻomākaukau
- E hoʻohui i ka honua i ka umauma puʻupuʻu, hamoha, ailaʻaila, a me Worcestershire paʻakai i loko o ke kīʻaha.
- E mahele i ka paʻi i 6 mau'āpana a hana i kahi momona mai kēlā me kēia, e like paha me ka 1/2 iniha ka lahilahi, me kou mau lima a hoʻokaʻawale.
- ʻO ka momona a me ka mīkini pale a me ka meaʻai a me ka hoʻomoʻaʻana i nā pāpale i ka wela wela, ma kahi o 5 mau minuke ma kēlā me kēiaʻaoʻao.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
He mea maʻalahi kēia mau mea kikowaena -ʻaʻole nui nā meaʻai e hiki ai iāʻoe ke hoʻokaʻawale.
Eia nō naʻe, hiki iāʻoe ke hana i kēia mea he moa moa, aiʻole he mea hānai momona momona liʻiliʻi ma ka huliʻana i 90 mau 95 mau mākoaʻai honua ma mua o ka umauma. ʻO ka hapanui o nā supermarkets ke hāʻawi aku nei i ka 90% koho koho. Hiki paha i kekahi ke loaʻa ka 95% o ka pūnaewele i loaʻa.
Eia kahi pāʻoihana: e kāhili i kāu umauma turuki. I kekahi manawa, i loko o nāʻano kūʻai i kūʻaiʻia me nāʻano keʻokeʻo o ka mea keʻokeʻo a me ka pōkole pōkole, no laila keʻano likeʻole ko lākou momona. Ināʻoe eʻoki ana i kāuʻiʻo pono'ī,ʻike maopopoʻoe i ka momona o laila.
Nā lawelawe a me lawelawe lawelawe
No nā meaʻeleʻele maikaʻi loa, e ho'āʻo eʻaʻa i ka patties i ka manawa e kuke ai. E hana i kāu mea maikaʻi e hoʻololi wale i hoʻokahi. Ma kēiaʻano, e hoʻopaʻaʻia ka mīkini i loko o ka pohō ma mua o ka hoʻokomoʻiaʻana i loko o ka skillet.
Hoʻokani pinepineʻia nā Burgers me ka'ōniu wela, nā'ōmato, a me nā'āmona - nā mea pilikia o ka umauma puaʻa. No laila, pehea lā e hiki ai iāʻoe ke hauʻoli i kēia? ʻO kekahi kohoʻana,ʻo ia ke pale i ke kī a me ka lawelaweʻana i ka pataki pipi ma luna o kahi salakeke a iʻole nā mea momona i hoʻomoʻaʻia no kaʻaiʻaila haʻahaʻa.
Hiki iāʻoe ke lawelawe i kahi momona me ka palaoa ma kaʻaoʻao, e like me ka quinoa a iʻole kahi lauiki laiki. ʻO kahi'ē aʻe, e koho i kahi hua palaoa a me ka lawelaweʻana me ka līlū crunchy, ka ihe o ka mūmona, a iʻole i hoʻokomoʻia i ka salakeke momona ma ka'ākau i ka hua .