Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 390
ʻAi - 12g
Nā kopa - 43g
Paena - 24g
Ka Honua Wā 40 min
Prep 15 min , Cook 25 min
Ka lawelawe 2
Loaʻa ka inoa maikaʻi o Sardines, akā, he meaʻono, momona waiwai nui o omega-3 momona , nona nā pono pāʻaniʻole. Hoʻouluʻia nā sardines me nāʻaila olive maʻemaʻe a me nā aniani kupa i kahiʻala maikaʻi a me ka paʻakai e hana ana i kahi meaʻai.
Ma kahi o ka'ōpala palaoa'ōmaʻomaʻo, hoʻohanaʻia kēia pizza. Hanaʻiaʻo Soka i ka moa (kahi i kapaʻia he moa chickpea) a ua hoʻopihaʻia me ka protein, fiber , a me nā antioxidants e mālama i ke koko blood sugar and fight cellular damage.
Nā meaʻai
- 1 ka'ōmole'ōmaʻa'ōmaʻa
- 1 ka wai wai
- 1/8 teaspoon ka paʻakai
- 1 kiʻi liʻiliʻi liʻiliʻi
- 2 teaspoonsʻailaʻaila
- 1/2 ago i hoʻopiliʻia i ka'ilianiʻula
- 1, 4.4 o kaʻaila o kaʻailaʻaila olive-paʻiʻia, ka iwiʻole, nāʻeleʻeleʻulaʻula, ua haki a haehaeʻia
- 1/4 kapu kalamata olive, kahi iʻokiʻia
- 1/4 ke pā lapalapa lau paʻi
Hoʻomākaukau
1. E hoʻokuʻi i ka moa chickpea, ka wai, ka paʻakai, ka pepa, a me ka teaspoon o kaʻailaʻaila a noho no 30 mau minuke i hoʻokahi hola.
2. E hoʻopili i ke kōmihi ma kahi kiʻekiʻe a waiho i ka'enehi kapuaʻi he 10-ini (kahi pale pale'ē aʻe paha) 4 a 6'niha mai ke kumukūʻai. Eʻae i ka wela ma lalo o ka broiler a hiki i ka wela o ke ala a puni, e pili ana i 5 mau minuke.
3. E wehe i ka pale wela mai ka broiler a ninini ma loko o ka mīkini moa.
E hoʻi i ka broiler a me ka broil a hiki i ka hoʻomakaʻana o ka soka e'ōniu, ma kahi o 3 mau minuke.
4. I kahi skillet ma luna o ka mahana wela, hoʻokuʻu i nāʻaila i ke koena o kaʻailaʻaila me ka pinaki o ka paʻakai a me ka pepa, a hiki i ke gula a me ka palupalu, e pili ana i 6 mau minuke.
5. E hoʻoneʻe i ka soka mai ka skillet a me ka top me ka'atiʻupu, ka sardines, kaʻoliva, a me ka paʻi.
6. Kiwi i ka soka i 4 mau'āpana e lawelawe.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Ināʻaʻohe manawa e loaʻa ai kāu hana, hoʻololi i kahi pita kūkoa a hoʻoponopono paha ma kahi. E'ōwili i nāʻolivaʻoliva aiʻole nā mea hoʻolili no ka lāʻau kalamata, a ināʻaʻoleʻoe he mea maʻamau o ka sardines e hoʻohana i ka tuna pelo a iʻole ka iʻa ma kahi.
No kahi meaʻaiʻai meaʻai, hoʻohana i ka tempeh crumbleh a iʻole ka hua'ōwili i kahi o ka sardines.
Nā lawelawe a me lawelawe lawelawe
ʻO ka waihoʻana i ka moa chickpea e mālama i ka palaoa chickpea e hoʻopiha i ka wai, akā ināʻaʻoleʻoe manawa e hiki iāʻoe ke hoʻokuʻu i kēlā hana. Hiki iāʻoe ke hana i mua o ka manawa ma mua o ka manawa a hoʻomaʻamaʻa hou i ka umu a iʻole ka paepae paepae ma mua o ka hoʻokomoʻana.