ʻO Spaghetti lāuaʻo Zoodle Lentil Bolognese

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 307

Kaona - 7g

Nā kopa - 51g

Paena - 15g

Ka lōʻihi o ka manawa 60 min
Prep 10 min , Cook 50 min
Nā lawelawe 3 (1/3 noodles + 2/3 kīʻaha ipu)

E hāʻawi iāʻoe iho iʻekolu mau pona o ka pōmaikaʻi ma ka hoʻomoʻiʻana i nā lelo i ka pipi i hoʻohanaʻia i loko o ka mea hoʻomanaʻo bolognese.

ʻO ka mua, nā mālili he mea kūʻai kūpono aʻoi aku ke kūpono o ka protein-ʻo kahi paona e uku iāʻoe ma lalo oʻelua kālā. ʻO ka mea'ē aʻe, hāʻawi lākou i ka hoʻoheheʻe koko e kāohi ana i ka lāʻau pāpona aʻaʻohe momona, hikiʻole ke'ōleloʻia no nā meaʻaiʻai. ʻO ka hopena, hoʻokomo lākou i ka hoʻopihapiha nui o ka fiber a me ke kinetona, no ka mea eʻai anaʻoe i nā meaʻai kalo i lalo i hiki iāʻoe ke noho piha. ʻOiai he meaʻai ka meaʻai,ʻaʻole he fiber,ʻo ia nā paepae he mea lanakila.

Hāʻawiʻia ka lelo bolognese ma kahi spaghetti a me zucchini noodle hui. ʻO ka zucchini kāpili kekahiʻano hana akamai'ē aʻe no kaʻokiʻana i nā calories (a, i kēia manawa,ʻo nā pūpū) me ka hoʻonuiʻana i ka fiber.

Nā meaʻai

• 1 kaʻailaʻailaʻaila
• 2 kanikani kālepa, minced
• 1/2 mauʻalani kōmaʻona, kahi liʻiliʻi loa
• 1/2 pelemēniʻalani kawa,ʻoki maikaʻi
• 1 pākaʻaka pākahi, kaʻiʻia
• 1/2 kīʻaha maloʻo maloʻo a me nā meaʻeleʻele
• 2 nā'ōmaʻomaʻa liʻiliʻi liʻiliʻi, iʻokiʻia
• 1 ka'ōmole o ka'ōmato (1 8 'auneke)
• 1 ka wai wai
• 1/4 teaspoon ka honua pepaʻeleʻele
• 1 teaspoon basil maloʻo
• 1 teaspoon dried oregano
• 1 ka zucchini nui, hoʻopiliʻia
• 2 ounce i ka palaoa spaghetti

Hoʻomākaukau

1. ʻO kaʻailaʻaila maʻemaʻe i loko o kahi pā palahalaha ma luna o ka mahana wela.
2. E hoʻopili i ke ālaʻi, kaʻaila, ka pele pepa, a me nā kāloka. ʻO Cook, e hoʻonāukiuki ana i kekahi manawa, a maʻa wale.
3. E hoʻomoʻi i nā piila a me nā mea a pau e hana ai ma o ka oregano. E hoʻoulu a lawe i kahi maʻi, a laila e hoʻomohu, a kuke i ka mea kanu i uhiʻia no kahi o 30 mau minuke a ma ke kukeʻana i nā lela. E hoʻoikaika i kekahi manawa.
4. Hoʻopihaʻo Cook i ka spaghetti a pau i ka palaoa e like me nā'ōlelo pākuhi e pili ana i ka 20 minuke e kuke ai i nā lelo.

1. E hui pū me ka spaghetti me ka topena me nā lentil bolognese.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki iāʻoe ke hoʻohana i 1 1/2 kīʻaha i nā tōmona koho paʻomaʻa ma kahi o nā'ōmato a me ka'ōmato'ōmato.

E hoʻohana i ka pepaʻelima bell i loaʻa iāʻoe.

ʻOiaiʻo kāloti e hoʻonui i kahi hua'ōlelo maikaʻi a hana maikaʻi me ke kala o ka ipu, eʻoluʻoluʻoe e hoʻokolo i nā huaʻai'ē aʻe. E hāʻawi ana nā beets i ka momona a me ka momona o nā meaʻono.

Hiki nō hoʻi iāʻoe ke hoʻohana i ka pasta hānai ma kahi o ka pīpī bale a pau no kaʻoi aku o ka fiber a me ka protein. ʻO ka lawaiʻa ,ʻo ia ka laulā maʻamau, i ka manawa ākea a hiki i kēia manawa ke hoʻololi i nā mea e pono ai.

Nā lawelawe a me lawelawe lawelawe

E hoʻonui i 2 i 3 punetēpuni o ka wai i ka manawa inā paʻakikī ke kāpili i ka 4 ma mua o ka hoʻomoʻaʻana o nā meaʻai.

ʻO ka mea huli keʻanoʻoi aku ke ala maʻalahi e hana ai i nā noodles zucchini, akā, hiki iāʻoe ke hoʻohana i kekahi mea pee. Inā puka i waho ka noodles a me ka mea kikoloke hiki iāʻoe keʻokiʻoki iā lākou i nā'ōpana lahilahi.

E kāpīpī i kahi teaspoon o ka parmesan i ka wā e lawelawe ai, inā makemakeʻia.