Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 182
ʻAi - 12g
Kāpena - 10g
Paena - 10g
Ka Honua Wā 40 min
Prep 10 min , Cook 30 min
Nā lawelawe 4
ʻO ka lau nahele'ōmaʻomaʻo, e like me kaʻu makemake e kāhea aku iā lākou, e hoʻomalu i ke aupuni mō'ī. Hoʻopihaʻia me nā antioxidants , vitamins, a me nā minelala, Kale a me nā kālepaʻelua mau mea momona maikaʻi loa e hiki ai iāʻoe keʻai. Eʻoliʻoli iā lākou no kaʻaina kakahiaka me kēiaʻano maʻalahi no nā hua a me ka pā.
Nā meaʻai
- 2 punetēpili kaʻailaʻaila poni
- 4 mau kīʻaha kolepa, nā mea momona i kālaiʻia a hoʻokipaʻia i loko o nā kikokikona kikokikona
- 4 mau kapu Kale, nā mea kanu i kālaiʻia a hoʻopaʻaʻia i loko o nā pahu
- 2 nā'ōleka kālepa, ka'ōpala a minced
- ¼ teaspoon pepa paʻiʻulaʻula
- ¼ teaspoon ka paʻakai
- 2 teaspoons apple cider winika
- ½ kapune ka meli
- 4 mau hua
Hoʻomākaukau
ʻO ke ahi e hoʻolapalapa ai i nā kiʻekiʻe he 350.
ʻO kaʻailaʻaila ma loko o ka lapalapa nui ma luna o ka mahana wela. Ke wela kaʻaila, e hoʻohui i nā 'ālaʻa a me kale. 'Ohua a hiki i ka hoʻomakaʻana o ka huhū. E hoʻopili i ke ālaʻa, nā meaʻulaʻula ula, a me ka paʻakai. E hoʻomau i ka kuke,'ohiʻi me ka'ūpā i kekahi manawa, a maloʻo nā'ōmole aʻoluʻolu, ma kahi o 10 a 15 mau minuke.
ʻO ka hopena vinegar a me ka meli ma luna o nā greens a hoʻolei i ke kāʻei.
I ka hoʻohanaʻana i nā'āpana, hoʻonohonoho i nā lau a loaʻa nā punawaiʻehā. E kuʻi i kahi hua i loko o kēlā me kēia. E waiho i ka umu a me ka puleʻana e like me 15 mau minuke ke hoʻonohonohoʻia nā'ōpū moa aʻo ka nui o nā yolks. E kāpīpī me ka pepa a lawelawe.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
ʻO ka mea maikaʻi loa kēia me nā momona'ōmaʻomaʻo'ōmaʻomaʻo, iʻoi aku ka maikaʻi i ka umu, akā eʻoluʻoluʻoe eʻoki i kekahi lau nahele lau nahele āu e leʻaleʻa nei. Ke manaʻo nei au he meaʻoluʻolu ke hopu i kekahi mauʻanoʻanoʻokoʻa o nā'ōmaʻomaʻu maʻamau mai ka mākeke mahiʻai a hui pū me lākou a pau! Eʻoluʻolu e hoʻoponopono i ka manawa manawa kuke, no ka mea, e like me keʻano o nāʻoluʻoluʻoluʻolu e like me ka'ōniwi, kaʻaila, a me ka arugula, e hoʻemi iki i ka manawa e makemake ai.
E kiola i kekahi mau huaʻai inā makemakeʻoe! He meaʻono loa kēia meaʻai me nā haha kahi, a iʻole e hāʻawi i nāʻeka a me nā lelo no ka mea hou. Hiki iāʻoe ke pīpī i kēia me ke kao'ōpala, kapu, aiʻole paʻi palemia ma mua o ke kauʻiaʻana i ka umu.
Nā lawelawe a me lawelawe lawelawe
ʻO ka maʻamau,ʻo nā'ōpū puʻuwai e like me ka kale a me nā kālepa lōʻihi i ka kukeʻana, akā,ʻo kaʻokiʻana iā lākou i nā kikokikona kikokikona e kōkua iā lākou e loaʻa i kaʻoluʻolu a wilted no ka manawaʻole. E kau i nā lau i waho aʻokiʻoki i ka lepo māno me ka pahiʻoi.
E hoʻopili i nā lau ma luna o kekahi me kekahi, e'ōwili i luna, aʻokiʻoki i nā liʻiliʻi lahilahi. E hāʻawi wikiwiki i nā greens ma lalo o ka wai e wehe i kahi lepo, akā, mai hopohopo no ka hoʻomaʻemaʻeʻana iā lākou. ʻO ka liʻiliʻi o ka wai e pili ana i nā greens e kōkua iā lākou e hoʻonani i ka pā a loaʻa i ka palupalu.
Inā makemakeʻoe i ka hopena o kāu yolks, e nānā pono iā lākou i ka wā e kuke ai i ka umu.
Hiki pahaʻoe ke nānā i nā hua ma kahi o ka 10 mau minuke. Inā makemakeʻoe i kāu mau yolks i hoʻolapalapaʻia, e hoʻolapalapa lākou i kahi manawa lōʻihi ma mua o 15 mau minuke, kokoke i ka 17 a 20 mau minuke.
No kaʻoliʻoli i kēia pāʻina e like me ka lā kakahiaka kakahiaka, e hoʻomākaukau mua i nā maka a hoʻopaʻa i ka lama a hiki i ka wā eʻai ai. A laila eʻimi i kekahi greens i loko o kahi meaʻai a me kekahi mea e kuke ai i ke kīʻaha, ma luna me kahi hua'ōwili a me ka baʻaʻoiai e hoʻomauʻoe i ka mākaukau.
Makemake wau eʻoliʻoli i kēia pāʻina me kahi'āpana'ūpīpī no ka hoʻolālāʻana i ka'ōhuʻomaʻu lele. Hiki iāʻoe ke lawelawe i nā greens a me nā hua ma luna o kahi'āpana o ka palaoa kāpena. He mea hoʻonani maikaʻi hoʻi (aiʻole hanaʻia paha)!