Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 91
Kaona - 6g
Kahulu - 9g
Paena - 3g
Ka lōʻihi o ka manawa 60 min
Prep 15 min , Cook 45 min
Nā lawelawe 5 (1/2 kīʻaha pakahi)
Hāʻawiʻia kēia meaʻai i nā meaʻai maikaʻi e like me ka eggplant, ka mea liʻiliʻi i nā calories a me nā kapena a me kahi kumu maikaʻi o ka fiber a me ka pālolo . Hoʻopihaʻia nā pistachios,ʻo ia ka mea e hāʻawi ana i ka huaora E , me nā momona maikaʻiʻole, maikaʻi, a me nā carotenoids lutein a me zeaxanthin, he maikaʻi ia no ke ola kino ola.
ʻO kaʻailaʻoliʻoli hou e hoʻopili i ka hui me kaʻikeʻana i nā hanana he nui o nā antioxidants mana a me nā pūnaewele anti-inflammatory, a me nā momona maikaʻi . E hoʻomanaʻo i ka hoʻonuiʻana i kaʻaila ma hope o ka hana kīhāpai e hoʻomau i kona mau mea hoʻolālā olakino, e like me ka hoʻomehanaʻana iā ia he kiʻekiʻe ka mea nāna e hoʻopau i kāna mau mea kanu.
Nā meaʻai
- 1 ka eggplant medium, holoiʻia aʻokiʻoki i loko o nā'āpana liʻiliʻi
- ¼ ka'ōmole i pistachios paʻakai,'ākī liʻiliʻi
- 3 lālā i ka rosemary hou, holoiʻia a hoʻopau ponoʻia
- 1 tablespoon paprika pahū
- 1'eneʻena kōpune-ʻo kaʻailaʻaila poni
Hoʻomākaukau
- ʻO ka umuʻehuʻehā a 400 i kekelē.
- Hoʻokuʻu i nā mea a pau, koe kaʻailaʻaila, i loko o ka umu ahi a me ka umu ahi. E huiʻoluʻolu a huiʻia. E waiho i ka umu a e kuke no 45 mau minuke i 1 hola.
- E hoʻopaʻa a hoʻoulu i kēlā me kēia 20 minuke. I ka manawa e palupalu a ulaula ka eggplant, e lawe i ka umu a waiho i 5 mau minuke. Drizzle me kaʻaila a hoʻolimalima maikaʻi i ke kapa.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Ma kahi o ka papalina paʻipaʻi, hiki iāʻoe ke hoʻohana i ka paukone curry, sriracha, a me ka pepa cayenne.
ʻO kēlā me kēia meaʻala e hāʻawi ai i kahi meaʻoluʻolu wiwoʻole ma konaʻano pono'ī, a me nā mana anti-inflammatory mana. ʻO ka mea nui,ʻo ke kinikini-ʻo ka mea kanu i hāʻawi i ka sriracha a me ka lāʻau cayenne i ko lākou wela - hiki ke hoʻonui i ka mīkini metabolism .
Hiki iāʻoe ke hoʻohui i ka kākiko hou i ka uluʻana o ka huaora C , he antioxidant nui, a me ka hoʻonui i ka absorption o nā huaʻopa B1 a iʻole ia, e mālama mau i ka holo a me ka puʻuwai. Hiki i nā'āpana'āina ke hoʻoulu i ka meaʻoi aku ka paʻakikī, aʻoi aku ka hōkū nui no ka waiwai kūpono. ʻO kēia mau meaʻuʻuku,'epīpihi momona ka quercetin , kahi pūpū e hiki ai ke pale i ka maʻi o ka naʻau, keʻano diabetes 2, a me kekahi mau maʻi lapaʻau.
Nā lawelawe a me lawelawe lawelawe
E lawelawe i ka mahana me kahi'āpana o ka waina i maʻa eʻoki i ka wela. E lawelawe pū me ka manawa o ka iʻa ma luna o ka mīmū a me ka umauma moa, a me ka salakeke'eleʻa.
Hiki iāʻoe ke kāpili a mālama i ka eggplant i koe i loko o ka friji i ka pō. Hoʻopili pū nā kīʻaha i ka manawa i hoʻopihaʻia.
ʻO nā mea a pau āu e hana ai ke heluheluʻia i ka microwave no 30 mau kekona aiʻole ma ka umu no 10 mau minuke 350 kapuaʻi eʻoliʻoli hou i ka pā.