Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 461
Kaona - 14g
Kaomi - 70g
Paena - 19g
Ka Honua Wā 20 min
Prep 10 min , Cook 10 min
Hana 2 (2 tostadas kēlā me kēia)
ʻO kaʻaiʻana i nā mea kanu i nā mea kanu e hiki ke kōkua i ka hoʻoikaikaʻana i nā mea antioxidants, fiber , a me nā huameʻa a me nā mineral. Eia kahi meaʻono a me ka momona o ka nani Mexican.
ʻO kēia mau tacos e pili ana i nā pīniʻeleʻele, a he kiʻekiʻe ko lākou o kahi antioxidant kahawai i kapaʻia he anthocyanins, mahalo i ko lākou mauʻiliʻeleʻele o ka momona. ʻAʻole kahi ma kahi o ka anti-inflammatory, nā hopena antioxidant-ʻo ka māmā i ka guacamole he mea hoʻohālikeʻole ia. Eia hou,ʻo ka beana ke kōkua i ka nui a me ka hao i ka wā e hāʻawi aku ka avocado i ka momona momona. ʻO kēia pūpona momona-momona e mālama iāʻoe no ka lōʻihi -ʻoi aku ka lōʻihi ma mua o ka laweʻana iāʻoe e paʻi i kēia meaʻai.
Nā meaʻai
- 4 6 'iniha nā tortillas huapalapala piha
- 1.5 ka ailaʻailaʻaila
- 2 'ai nā pīniʻeleʻele i ulana' ia, holoiʻia a holoiʻia
- 1/2 kīʻaha salsa
- 1/2 ākea ākea, peeled a diced
- 1 punetune kahiʻalaniʻula
- 1 ka 'ōlapala kalo
- 1 teaspoon wai wai lemona hou
- 1/4 teaspoon ka paila lepo
- 1/4 teaspoon ka kumini cumin
- 1/8 teaspoon ka paʻakai
- ka'ōpū o ka lepoʻeleʻeleʻeleʻele
- 4 kapuʻula
- 1/2 ka'ōmaʻomaka'ōpiopio
- 1/4 teaspoon ka pepa ulaula (koho)
Hoʻomākaukau
1. E ho opiha i ka umu a 350F.
2. E hoʻomohu i 2 teaspoon o kaʻailaʻaila ma nāʻaoʻaoʻelua o kēlā me kēia tortilla, kahi ma kahi pepa bakena, aʻoki a hiki i ka wāʻeleʻele, ma kahi o 10 mau minuke.
3. I loko o ka mea holoi, ka pīkī pulse a me ka salsa a hiki i ka hapalua o nā pi e hoʻomaʻemaʻeʻia a hapa ka hapalua. E hoʻonui i ka wai, 1 punetune i ka manawa, inā ponoʻoe e hoʻopau i ka paila. Inā makemakeʻoe i ka mahana o ka mahana ma kahi o ka mahana wela, wela i loko o kahi umauma welawewe hoʻokahi no hoʻokahi minute, a hiki i ka wā e hoʻomaha ai.
4. I loko o kahi paila kohu, hoʻopili i ka avocado, keʻalikiʻula, kekale, wai wai lemon, turmeric, kumini, ka paʻakai, a me ka pepa a hiki i ka laumā.
5. E puhi i 2 punetēpē o ka wai i loko o kekahi pan nui a hoʻokomo i nā kīʻaha 4 o ka arugula, e hui pū a hiki i ka pulu waleʻana, a laila e wehe i ka wai.
6. Hōʻuluʻulu i kāu tostada. E hohola i ka pīni a me ka paʻakai ma luna o ka tortilla baked a me ka topena me ka wilted arugula, nā'ōmato kolo, guacamole, a kāpīʻia i kaʻulaʻula ula.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Ināʻaʻoleʻoe he mea makemake aʻaʻole wale paha i loaʻa nā pīniʻeleʻele i ka lima, e hoʻohana i nā piʻona pinto a me nā pīkī kānana ma kahi. A iʻole, e ho'āʻo i kahiʻano me nā pīsani kūnana a hoʻohana i ka pala kala ma ka guacamole ma kahi o turmeric a me cumin. E loaʻa ana iāʻoe ka lāpili hoʻopiha, hao, a me nā antioxidants.
Hiki i nā'ōpuʻu hou, e like me ka hua'ōpuʻu, hiki ke pani i ka arugula inā makemakeʻoe i kahi kāpena, kāpaeʻole. ʻO kaʻoiaʻiʻo, hiki iāʻoe ke hoʻohana i ka'ōlā a iʻole ka'ōnihini a me ka pīkole ināʻaʻoleʻoe i puni i ka meaʻai.
Makemakeʻoe e hana i kēia kīʻaha i kahi kīʻaha burrito? Hoʻopili i ka tortilla no kahi quinoa i kīʻia aiʻole kahi lauiki laiki. E hoʻohui i kahi lime i loko o ka lemon e hoʻonui i kahi hoʻolālā kūlanaʻano'ē aʻe a hoʻolālāʻia i ka paula chili ma kahi o ka kumini e hoʻoulu i ka'ākī liʻiliʻi.
Nā lawelawe a me lawelawe lawelawe
E waiho i ke kālala no 10 mau minuke ma hope o ke kauʻana iā ia aʻoi aku ka nui o ke kino i ka pūhui antioxidant kaha.
E hoʻoluliluli maikaʻi ke kumulāʻau maʻamau a hōloka wikiwiki, no laila, waiho i ka hale kūʻai ma ka papa paʻopaʻa ināʻaʻoleʻoe e hoʻolālā e hoʻohana i loko o hoʻokahi pule.
Hiki iāʻoe ke haʻi aku i kaʻawaʻawaʻae piha i ka wā e hāʻule iho ai ke koʻi a māmā a waiho i kahi'ōmaʻomaʻo o ka'ōpū'ōmaʻomaʻo iʻikeʻia.
Inā makemakeʻoe i nā tortillas māmā, palahī me kaʻaila a me ka mahana i loko o ka skillet a hiki i ka mahana wale nō.