ʻO Samema Salmon, Mash, a me Kalei Kale

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 456

Kaona - 17g

Kaomi - 41g

Paena - 35g

Ka lōʻihi o ka manawa 60 min
Prep 30 min , Cook 30 min
Nā lawelawe 4

ʻO ko mākou mau hoa ma'Europa Hema ka nui o nāʻanoʻuala ua'ūpīʻia me nā huaʻai, pinepineʻia i ka lole . I Holland,ʻo nā mea kanu pālaʻi a me Kale ka mea nui o kahi kīʻaha i kapaʻia kaʻala. ʻO kēia meaʻai he mea hōʻoki houʻo New England, kahi i hāʻawiʻia ai ka iʻa a me ka uala i nāʻano moʻomeheu a hui pūʻia ma ka lāʻehā o Iulai.

Nā meaʻai

• 1 ½ mau'eala pīlaʻau,'ōpala,ʻokiʻia i loko o nā'āpana 2-ini (4 mau ala kanu)
• ½ palena kale ,'ākui'āpana
• ½ e kīʻaha i nā lau leek
• 1 punetune puna puna-ʻailaʻaila
• 1 ¼ paona salmon fillet, quartered
• 1/8 teaspoon dried dill
• ½ kapu lākoa laikiniʻole
• 2 punetēpē ka paʻakai
• ¾ kuʻakai puna
• 1/8 teaspoon ka honua pepa keʻokeʻo
• 4 teaspoon balsamic vinegar, koho

Hoʻomākaukau

1. I kahi kumukūʻai nui, e uhi i kaʻuala me ka wai a lawe iā lākou i kahi'ōpū ma luna o ka wela nui. E ho'ēmi i ka wela, e uhi i ka ipu, ae hoʻomaʻi i kaʻuala no ka hola 10. Hoʻonui i nā lau a me nā lau; e hoʻomau i ke kuhumu a hiki i ka wa eʻoluʻolu ai kaʻuala, ma kahi o 10 mau minuke, e hoʻoulu pinepine i ka hopena. ʻOiaiʻo ka kalepa a me nāʻauʻauʻole i lalo i ka wā e hoʻokomo muaʻia ai lākou i ka ipuhao,ʻo ka paila mai ka wai'ūlapa e kāpena ia mau mea.

1. I kēia manawa, e hoʻonā i kaʻailaʻaila ma ka makaleʻa kaumaha ma luna o ka mahana-wela wela a hiki i kaʻala a me keʻala. E kiʻi aku i ka'alemona i nāʻili o ka lomona i loko o kaʻaila wela a hiki i ka manawa i hanaʻia ai ka'ōpū'ōpiopio gula. E hoʻohuli i ka kaona ma hoʻokahi wale nō. E'ānai i ka lalo o ka'ōmole me ka spatula i kou huliʻana i ka waipala, no lailaʻaʻoleʻoe e nalo i ka pīpī. E hoʻomau i ka kuke, kaʻili o kaʻili, a hiki i ka lawaiʻa o ka iʻa ke pāʻia me kahi lāʻau. E kāpīpī i ka waikona me nā pahu maloʻo.
2. E ninini aku iāʻoe e pale aku i ka mea puhi wela, e hoʻoulu i nā huaʻai i loko o ka'āina. E hoʻihoʻi i nā mea kanu i ka ipu hao a hoʻomohuʻia me ka waiū, ka pata, ka paʻakai, a me ka pepa. E mahele i ka pailala i nā kīʻaha. E hoʻokaʻawale i ka'ōmole iʻa mai kaʻili mai a kau ma luna o ka uala. E lawelawe i ka pahu melemele balsamic i makemakeʻia.
3. I ka lawelaweʻana,ʻo kēlā me kēia lawelawe he 5 auneke kamoni a me 1 kīʻaha momona.

Nā Hoʻololi a me nā Hoʻololi

Ināʻaʻoleʻoe eʻai i ka waiu wai, hiki iāʻoe ke hoʻoulu i kaʻuala me kaʻailaʻaila a me ka laiki a me ka waiu almond ma kahi o ka waiū a me ka waiū.

Nā lawelawe a me lawelawe lawelawe

No ka hanaʻana i kēia meaʻai he makani, holoi, pele, aʻokiʻoki i nā mea kanu a pau ma mua o ka hoʻomakaʻana i ka kukeʻana i kekahi mea. Hiki i ke kapa Leek ke one i kekahi manawa, eʻoki mua iā lākou, a laila e hoʻopiʻi iā lākou i loko o kahi pola wai e hoʻomaʻemaʻe i ke one a pau.

Mālama kaʻili salmon i ka skillet, hiki ke maʻalahi e hoʻokaʻawale iā ia mai ke kāpena i kīʻia.

E hoʻoneʻe wale i kahi kikowaena ma waena o nā meaʻelua a kaʻawale lākou.

Hoʻohana i nā'āpana keʻokeʻo o ka lelo e hana i kaʻaila lelo-infused-FODMAP, aiʻole e ho'āʻo hou e hoʻonui i kāu mau leek ma ke kauʻana iā lākou i loko o ke aniani wai.